SEL: Digital Wellness and Screen Time Worksheet

Question 1

List three ways that screen time can be helpful in your daily life and three ways it can become unhealthy if it is not balanced.

Accepted Answer

Screen time can be helpful for learning, communicating with family or friends, and being creative. It can become unhealthy if it reduces sleep, causes stress, or takes time away from responsibilities and in-person relationships.

Question 2

Imagine you planned to check one message, but you ended up scrolling for 45 minutes. Describe one emotion you might feel afterward and one strategy you could use next time.

Accepted Answer

A person might feel frustrated, distracted, or disappointed after scrolling longer than planned. Next time, they could set a timer, put the device across the room, or decide on a clear stopping point before opening the app.

Question 3

Study the sample evening schedule: 3:30 homework, 4:30 video games, 5:30 dinner, 6:00 social media, 7:00 chores, 7:30 streaming videos, 9:30 bedtime. Identify one part of the schedule that may make sleep or responsibilities harder, and suggest a healthier change.

Accepted Answer

The long streaming time right before bedtime may make it harder to sleep. A healthier change would be to stop screens at 8:30, charge the device outside the bedroom, and do a relaxing activity before bed.

Question 4

Write a personal screen time goal for one week. Make it specific, realistic, and measurable.

Accepted Answer

A strong goal could be: I will stop using my phone by 8:30 PM on school nights for one week and use that time to read or prepare for the next day. This goal is specific, realistic, and measurable because it says what will happen, when it will happen, and for how long.

Question 5

A friend keeps texting you during homework time. You want to focus, but you also do not want to be rude. Write a respectful message you could send.

Accepted Answer

A respectful message could be: I want to talk later, but I need to finish my homework first. I will text you when I am done. This message is kind and clear because it sets a boundary without blaming the friend.

Question 6

Look at the two battery icons: one is full and labeled rested, and one is low and labeled drained. Explain how digital habits can affect your personal energy battery.

Accepted Answer

Digital habits can affect personal energy by either helping a person feel connected and informed or making them feel tired, overwhelmed, or distracted. Too much screen time, especially late at night, can drain energy, while breaks and balanced use can help recharge it.

Question 7

Name two signs that you may need a screen break. Then explain what you could do during a five-minute break.

Accepted Answer

Two signs that someone may need a screen break are eye strain and feeling irritated or unfocused. During a five-minute break, the person could stretch, drink water, look away from the screen, take deep breaths, or walk around.

Question 8

A classmate says, 'I cannot relax unless I am watching videos.' Explain why this might become a problem and suggest one non-screen way to relax.

Accepted Answer

This might become a problem because relying only on videos for relaxation can make it harder to calm down without a device. A non-screen way to relax could be listening to music, drawing, journaling, stretching, reading, or talking with someone trusted.

Question 9

Study the circle chart showing one day: 8 hours sleep, 7 hours school, 2 hours homework and chores, 4 hours screen entertainment, 1 hour meals, 1 hour physical activity, and 1 hour family or friend time. What is one balanced choice this person is making, and what is one area they might improve?

Accepted Answer

One balanced choice is that the person has time for sleep, school, physical activity, and family or friends. One area to improve could be reducing screen entertainment if it is getting in the way of rest, hobbies, or responsibilities.

Question 10

Create a three-step digital wellness plan for a school night. Include one step for focus, one step for sleep, and one step for emotions.

Accepted Answer

A three-step plan could be: First, put the phone on silent during homework to improve focus. Second, stop using screens 30 minutes before bed to support sleep. Third, take a break from apps that cause stress or comparison to protect emotions.

SEL: Digital Wellness and Screen Time

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