📱 Part 1: Understanding Your Screen Time

1. How many hours per day do you estimate you spend on your phone/devices?

Less than 2 hours

2-4 hours

4-6 hours

6-8 hours

More than 8 hours

2. Which social media platforms do you use regularly? (Check all that apply)

Instagram

TikTok

Snapchat

YouTube

Discord

Facebook

Other: _______________

3. When do you typically use your devices the most?

Before school

During breaks at school

After school

Before bed

Throughout the day equally

🧠 Part 2: Mental Health Awareness

4. How does social media make you feel? (Check all that apply)

Happy and connected

Anxious or worried

Left out (FOMO)

Inspired and motivated

Stressed or overwhelmed

Confident

Insecure about myself

5. Fill in the blanks about screen time effects:

Too much screen time before bed can affect your _____________ patterns. Constantly comparing yourself to others online can lead to feelings of _____________ and low self-esteem. However, social media can also help you stay _____________ with friends and family.

6. True or False: Social media only has negative effects on mental health.

True

False

7. Explain your answer to question 6:

⚖️ Part 3: Finding Balance

8. Match the screen time problems with healthy strategies:

1. Can't sleep after using phone

2. Feeling anxious from social media

3. Spending too much time scrolling

4. Comparing yourself to others online

A. Set app time limits

B. No screens 1 hour before bed

C. Unfollow accounts that make you feel bad

D. Remember posts show highlights, not reality

9. Which of these are signs you might need to reduce your screen time? (Check all that apply)

Feeling tired during the day

Getting angry when you can't use your phone

Neglecting homework or chores

Avoiding face-to-face conversations

Checking your phone constantly

Feeling sad after using social media

🎯 Part 4: Personal Reflection and Goal Setting

10. Describe how your current screen time habits affect your daily life (sleep, schoolwork, relationships, mood):

11. What are three positive things you get from using social media and technology?

1. _________________________________________________

2. _________________________________________________

3. _________________________________________________

12. What are three challenges or negative effects you experience?

1. _________________________________________________

2. _________________________________________________

3. _________________________________________________

13. Set two SMART goals for managing your screen time and improving your mental health:

Goal 1:

Goal 2:

14. What strategies will you use to achieve these goals?

15. Draw or design a visual reminder that could help you maintain healthy screen time habits:

📊 Part 5: Action Plan

16. For the next two days, you will track your screen time. What do you predict you'll discover?

17. Who could you talk to for support with managing your screen time and mental health? (Check all that apply)

Parents/whānau

Friends

School counsellor

Teacher

Doctor or health professional

Online support resources

18. Complete this commitment statement:

I commit to improving my digital wellbeing by _________________________________ _________________________________________________________________. I will check my progress by _____________________________________________ and ask for help from _____________________________________________ if needed.