Before you look at any numbers, I want you to answer a different question: If you had more time, what would you do with it? Read more? Exercise? Learn something new? Spend time with family and friends? Pursue a hobby you’ve been putting off? Whatever you just pictured, that is what this is for. Digital wellness is about making room for what matters most. One of the most eye-opening exercises I do with educators, parents, and school leaders is incredibly simple: before looking at their phone, I ask them to guess their daily screen time, top apps, and how often they pick up their device. Most people are confident they know the answers, but many are surprised when they check. That’s why I created The Screen Time Reality Check. It’s a quick reflection activity that helps you compare what you think your habits are with what’s actually happening. Sometimes the gap is small, and sometimes it’s bigger than expected. Either way, it’s a chance to take a closer look at your relationship with technology.
Make your predictions first, then compare them to reality. When you’re finished, take a few minutes to reflect on what surprised you most and identify one small change you’d like to make this week. Then see what those hours add up to over a lifetime. The Screen Time Calculator does that math for you, and it is a very different number to look at.
Once you’ve completed the activity, head over to the Digital Wellness Toolkit for practical strategies that can help you reduce distractions, reclaim your attention, and build a more intentional relationship with technology.