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My Digital Wellbeing Checklist
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My Digital Wellbeing Checklist
🔎 Part 1: Quick Check‑in & Mapping
1. How are you feeling about your screen time right now?
1 — Very stressed2 — A bit stressed3 — Neutral4 — Mostly okay5 — Very happy
2. Which devices did you use yesterday? (Tick all that apply)
PhoneLaptop / DesktopTabletGaming console / TVSmartwatch / WearableOther:
3. What effect did screen use have on your focus, mood or energy? (Choose any that apply)
Felt more focusedFelt distractedMore tired than usualMore anxious or stressedHappier / entertainedOther:
📝 Part 2: Create Your Personal Digital Wellbeing Checklist
Choose 3–5 realistic strategies. For each strategy: name it, write a specific action, pick the main setting, and note one way you will stick to it.
4. Strategy 1 — Name:
Specific action (example: "20‑minute break every hour"):
Setting (choose one):
Study timeLeisure / free timeBedtime / wind‑downOther:
How I will stick to this (alarm, app, accountability, place device away):
5. Strategy 2 — Name:
Specific action:
Setting (choose one):
Study timeLeisure / free timeBedtime / wind‑downOther:
How I will stick to this:
6. Strategy 3 — Name:
Specific action:
Setting (choose one):
Study timeLeisure / free timeBedtime / wind‑downOther:
How I will stick to this:
7. Optional Strategy 4 — (add if you want 4th or 5th strategy)
Specific action:
8. Reflection — What matters most to YOU when organising your screen time? (One short sentence)
9. How will you know the checklist is working? (One measurable sign you can check in a week)
10. Ready to share with a partner for feedback?
YesNo
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