Learn About Digital Wellness
Small changes in digital habits can lead to better focus, sleep, and emotional well-being.
Technology is a powerful tool, but how we use it impacts our mental and physical well-being. Constant notifications, screen time, and digital overload can contribute to stress, anxiety, and sleep issues. Practicing digital wellness means being intentional about how we engage with technology—using it to stay informed, connected, and inspired while setting boundaries to protect our health.
Explore the resources below to learn simple ways to create a healthier relationship with your devices.
Improves sleep quality – Limiting screen time before bed reduces blue light exposure, which can interfere with melatonin production and disrupt sleep.
Reduces stress and anxiety – Setting boundaries around tech use, such as turning off notifications, can reduce constant digital stress and help improve focus.
Enhances focus and productivity – Digital detoxes and taking breaks from screens improve concentration and cognitive function by preventing mental fatigue.
Boosts emotional well-being – Being mindful of the content you engage with on social media and online can help foster a more positive mindset and emotional health.
Supports healthy relationships – Intentional tech use promotes quality interactions and deeper connections, rather than mindless scrolling or distractions.
Protects mental health – Reducing exposure to negative news and toxic online environments helps decrease feelings of anxiety and social comparison.
Promotes physical health – Reducing screen time lowers associated health risks such as high blood pressure, eating disorders, obesity, and sleep problems.
Sources: Mayo Clinic, American Heart Association, National Sleep Foundation
Set screen time limits – Use built-in phone or app features to limit your daily screen time, especially for social media and entertainment apps.
Create tech-free zones – Designate areas of your home, like the bedroom or dining table, as tech-free to encourage better sleep and face-to-face connection.
Turn off notifications – Disable non-essential notifications to reduce digital distractions and promote focus throughout the day.
Schedule digital detoxes – Take regular breaks from screens, such as a no-phone day once a week or a weekend away from social media.
Practice mindful social media use – Be intentional about the content you engage with and unfollow or mute accounts that contribute to stress or negativity.
Implement a “no screens” rule before bed – Avoid all screens for at least 30 minutes before sleep to promote better sleep hygiene and relaxation.
Use technology to support wellness – Choose apps and devices that encourage health, such as fitness trackers, meditation apps, or sleep monitors.
Engage in offline activities – Make time for hobbies or outdoor activities that don’t involve screens, like reading, journaling, or exercising.
Belly Breathing (3:13) – This video introduces easy techniques to help you stay present, reset your mind, and cultivate a sense of calm in your daily life.
Deep Breathing (2:41) – This short guided breathing exercise helps you slow down, focus on your breath, and bring a sense of calm and relaxation to your mind and body.
Grounding & Gratitude Mindfulness (9:46) –
Mindfulness Relaxation Melt (2:49) – This guided progressive relaxation exercise helps you release tension from head to toe, promoting deep relaxation and a sense of calm in both your body and mind.
May I be Happy, Healthy, Strong Meditation for Youth (4:14) – This guided meditation focuses on growing kindness and well-being through the simple yet powerful mantra: “May I be happy, healthy, and strong.”
Mindfulness Body Scan (23:22) –
Body Scan for Youth (3:49) – This short body scan meditation guides you through a gentle awareness of physical sensations, helping you release tension and relax in just a few minutes.
The information on this website is for educational purposes only and does not replace professional medical advice. If you or a loved one is experiencing symptoms of mental health distress, please consult a trusted doctor, therapist, or other healthcare provider to receive a diagnosis and treatment. Additionally, if you or a loved one is experiencing suicidal thoughts or a crisis, please contact the Suicide Prevention Lifeline by dialing 988.