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Digital Wellbeing - Coggle Diagram
Digital Wellbeing
Sleep, posture and breaks
Sleep: Teenagers need 8 to 10 hours a night. Screens before bed make it harder to fall asleep. Leave the phone outside the bedroom and stop screens one hour before bed.
Posture: A bent neck and a low screen cause back and neck pain. Sit with your feet flat, your back straight and the top of the screen at eye level.
Breaks: Your eyes get tired when they focus on the same distance for a long time. Follow the 20-20-20 rule and stand up every 45 minutes.
Movement: Sitting all day is bad for your body and your mood. Move for a few minutes every hour: walk, stretch or get some water.
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Screen time with purpose
Your screen time is not good or bad by itself. What matters is why you are on the screen and what you stop
doing because of it
Start with a reason: Open an app because you decided to, not because a notification called you. Ten minutes with a purpose beat one hour by default.
Silence the noise: Turn off the notifications you do not need. Keep only calls and messages from real people.
Take real breaks: Stand up, look out of the window and move every 45 minutes. Breaks protect your eyes and your attention.
Choose a stopping time: Decide when the screen goes off: dinner, homework and the last hour before bed.
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Your digital footprint
Your digital footprint is the trace you leave online: posts, comments, photos, likes and searches. Some of it
stays for years.
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Privacy settings help, but they do not make you invisible
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