Digital Wellbeing & Screen Health
Understand how screens affect your mind and body, and build healthy digital habits that work for you.
How Much Screen Time is Too Much?
The Australian Government's guidelines recommend no more than 2 hours of recreational screen time per day for children aged 5-17. However, studies show that Australian teens average over 4 hours per day outside of school. The key issue is not just how much time you spend on screens, but what you are doing and what it replaces.
Healthy Screen Use
- ✓Learning and educational content
- ✓Video calling friends and family
- ✓Creative projects (music, art, coding)
- ✓Moderate gaming with breaks
Concerning Screen Use
- ✗Mindless scrolling for hours
- ✗Replacing sleep with screen time
- ✗Feeling anxious without your phone
- ✗Skipping physical activity for screens
Social Media & Mental Health
Social media is designed to keep you scrolling. Understanding the psychological tricks used can help you take back control.
The Comparison Trap
People post their best moments online — the highlight reel, not the behind-the-scenes. Comparing your everyday life to someone's curated posts can make you feel worse about yourself. Remember: you are comparing your "inside" to their "outside."
FOMO (Fear Of Missing Out)
Seeing friends doing things without you can trigger anxiety and loneliness. FOMO is a normal feeling, but social media amplifies it. The reality is that no one is included in everything, and most people experience FOMO too.
Dopamine Loops
Every like, comment, and notification triggers a small release of dopamine (a feel-good brain chemical). Social media apps are designed to be unpredictable — sometimes you get lots of likes, sometimes few — which keeps you checking back, similar to how a poker machine works.
Sleep & Screens
Teenagers need 8-10 hours of sleep per night, but screen use before bed can seriously disrupt this. Here is why:
Blue Light
Screens emit blue light, which suppresses melatonin (the hormone that makes you sleepy). Using screens within 1 hour of bed can delay sleep by 30+ minutes.
Mental Stimulation
Social media, games, and videos keep your brain alert and active. Your mind needs time to wind down before sleep, and screens do the opposite.
The fix: Try to stop using screens at least 30-60 minutes before bed. Charge your phone outside your bedroom. Read a book, journal, or listen to calm music instead.
Physical Health & Screens
Extended screen use can affect your body in several ways. Here are the main issues and simple solutions:
Eye Strain
Staring at screens causes dry eyes, blurred vision, and headaches.
The 20-20-20 Rule:
Every 20 minutes, look at something 20 metres away for 20 seconds.
Posture Problems
Hunching over a phone or laptop causes "tech neck" and back pain.
Fix:
Keep screens at eye level. Sit up straight. Take movement breaks every 30 minutes.
Building Healthy Digital Habits
You do not need to quit technology — you just need to be intentional about how you use it.
Create phone-free zones
Keep phones out of the bedroom and away from the dinner table.
Manage notifications
Turn off non-essential notifications. Each ping pulls your attention away.
Use screen time tracking
Check your phone's built-in screen time report. Awareness is the first step to change.
Schedule offline activities
Sport, art, reading, hanging out with friends in person — fill your time with things that recharge you.
Cyberbullying: What It Is & What to Do
Cyberbullying is bullying that happens online or through digital devices. It can include mean messages, spreading rumours, sharing embarrassing images, or deliberately excluding someone online. It is never OK.
Signs of Cyberbullying
- • Receiving hurtful or threatening messages
- • Being excluded from online groups
- • Having rumours spread about you online
- • Someone sharing your personal info or images
- • Being impersonated online
What to Do
- • Don't respond — do not reply to the bully
- • Save evidence — screenshot messages
- • Block the person on the platform
- • Report it to the platform and to an adult
- • Talk to someone you trust
Help is available: If you or someone you know is experiencing cyberbullying, contact Kids Helpline on 1800 55 1800 or visit esafety.gov.au to report it.
Key Vocabulary
Digital Wellbeing
Maintaining a healthy relationship with technology and being intentional about how you use digital devices.
FOMO
Fear Of Missing Out — anxiety triggered by seeing others having experiences you are not part of.
Dopamine
A brain chemical linked to pleasure and reward. Social media triggers small dopamine releases to keep you engaged.
Melatonin
A hormone that helps regulate sleep. Blue light from screens suppresses melatonin production.
Cyberbullying
Bullying that takes place through digital devices like phones, computers, and social media platforms.
The 20-20-20 Rule
Every 20 minutes, look at something 20 metres away for 20 seconds to reduce eye strain.
Knowledge Check
Test your understanding of digital wellbeing. Select the correct answer and click "Check Answer".
Question 1
Why can using screens before bed make it harder to fall asleep?
Question 2
What is the "comparison trap" on social media?
Question 3
What does the 20-20-20 rule help prevent?
Question 4
If you are being cyberbullied, which of these is the best first step?
Question 5
Why do social media apps keep you checking back for likes and comments?
Key Concepts Summary
- ● It matters what you do on screens and what it replaces, not just total time.
- ● Social media uses the comparison trap, FOMO, and dopamine loops to keep you engaged.
- ● Blue light suppresses melatonin — stop screens 30-60 minutes before bed.
- ● Use the 20-20-20 rule to protect your eyes and take regular movement breaks.
- ● If experiencing cyberbullying: don't respond, save evidence, block, report, and tell a trusted adult.