
16/09/2025
Digital Tech & Teens: everyday tips for balance
Too much scrolling can leave teens anxious, wired and disconnected. Try these simple habits at home:
• PAUSE check before opening an app: Purpose • Affect • Use (time) • Switch • Evaluate
• 1–1–1 rule: 1 breath, 1 intention, 1 time limit
• Notification hygiene: mute non-essential alerts; move high-dopamine apps off the home screen
• Feed clean-up: unfollow accounts that spike anxiety; add 3 that educate or uplift
• Boundary scripts: “I’m logging off now,” “Please don’t share that,” “Let’s take this tomorrow”
• SOS online: pause → screenshot if needed → block/report → tell a trusted adult
• Green hour daily: at least 60 minutes outside or moving your body
• Bedtime landing pattern: lights low → stretch → read/doodle → sleep (no phones 1 hour before)
Parent prompts (10 mins weekly):
“What online thing felt good?” “What didn’t?” “One small change for this week?”
Watch-fors: big sleep swings, secrecy, dropping offline hobbies, mood crash after scrolling.
Start small: pick one habit today and build from there. Save/share if helpful. 🌿📵