Checklist: Lesson 4 - Digital Wellbeing

Recognizing Digital Imbalance

Monitor for physical signs (sleep disruption, eye strain, reduced physical activity)

Identify psychological signs (device anxiety, compulsive checking, difficulty concentrating)

Notice social signs (checking devices during conversations, preferring digital over in-person)

Observe productivity signs (digital distractions, losing track of time online)

Track your screen time using built-in device features

Environment Design Strategies

Create phone-free zones in your home

Use physical barriers to keep devices out of sight when not in use

Charge devices outside the bedroom

Organize your home screen to show only essential apps

Disable non-essential notifications

Try grayscale mode to reduce visual appeal

Set up app timers for potentially problematic apps

Habit Transformation Strategies

Establish a non-digital morning routine

Implement micro-boundaries before responding to notifications

Take tech-free transitions between activities

Practice mindful usage by pausing before opening apps

Create a list of engaging non-digital activities

Share your digital wellbeing goals with others

Schedule regular digital breaks or “sabbaths”

Attention Protection Strategies

Batch process emails and messages at scheduled times

Use Do Not Disturb mode during focused work

Close unnecessary tabs and apps when working

Try the Pomodoro Technique for focused work sprints

Regularly declutter your digital life

Practice meditation or mindfulness to strengthen attention

Digital Wellbeing in Different Contexts

Set clear boundaries between work and personal digital use

Create family technology agreements

Establish tech-free family activities

Practice being fully present during in-person interactions

Discuss digital boundaries with friends and partners

Using Digital Wellbeing Tools

Set up Screen Time (iOS) or Digital Wellbeing (Android)

Configure Focus Mode or Do Not Disturb settings

Enable Night Shift or Night Light for evening use

Schedule Downtime for regular breaks from certain apps

Try third-party apps that support digital wellbeing goals