Digital Wellness Tips

Limit daily social media usage to 1 hour. Start with reducing by 15 minutes each week until you reach your goal.

• -Set a phone alarm for when your 1 hour is up
• -Use "Scheduled Downtime" on iOS or "Digital Wellbeing" on Android
• -Log out after each session to add friction

Use dedicated app blockers to prevent access during specific hours, especially before bed and during work.

• -Install Freedom, AppBlock, or Space blockers
• -Block apps between 9 PM - 8 AM to improve sleep
• -Create "Focus Hours" where social apps are unavailable
• -Remove app shortcuts from home screen

Instead of quitting cold turkey, replace scrolling time with engaging activities you actually enjoy.

• -Read one book chapter daily (10-15 mins)
• -Learn a skill on YouTube (coding, cooking, drawing)
• -Exercise or go for walks without your phone
• -Journal about your thoughts instead of posting them
• -Call/meet friends instead of messaging

Social media is designed to hold attention. Understanding the psychology helps you use it more intentionally.

• -Follow accounts that inspire, not depress
• -Unfollow accounts that trigger comparison anxiety
• -Turn off notifications for all social apps
• -Delete apps from your phone (use web only)
• -Practice gratitude journal instead of doom scrolling

Small habits compound. Start with these today.

• -Grayscale your phone to make it less appealing
• -Remove social apps from your home screen
• -Turn off all push notifications
• -Set Do Not Disturb from 8 PM to 8 AM
• -Use a basic phone for evenings

Tell someone about your goals and check in weekly. Shared commitment often makes habit change easier to sustain.

• -Share your goals with a friend or family member
• -Schedule weekly check-ins (video or in-person)
• -Create a group chat for mutual accountability
• -Use apps that track your progress visually
• -Celebrate milestones together