Free Digital Wellbeing Resource: How Do You Want To Live In This World Of Tech?

As a Counsellor I think about the impact of technology on a regular basis.

Technology is no longer optional. It’s the backdrop of how students learn, connect, and express themselves. Yet, with all its possibilities, it can also feel overwhelming, addictive, or even isolating.

As educators and counsellors, we have an opportunity to guide students in reflecting not just on how much they use technology, but how they want to live within it. This is a question about wellness, identity, and balance.Below I hope you will find some useful ideas that you can use tomorrow. feel free to edit and use as you will.You know the young people you work with best.

Practical Strategies Teachers Can Try

1. Start with Self-Reflection

Invite students to pause and consider:

• What apps make you feel good after using them?

  
  
  
  

• Which ones drain your energy or confidence?

  
  
  
  

• What’s one way you’d like to change your digital habits?

  
  
  
  

Encourage journaling or pair-shares so students can articulate their answers.

2. Digital Wellness Circles

Hold a short weekly circle (10–15 minutes). Ask students to share:

• One positive thing they did online.

  
  
  
  

• One challenge they faced.

  
  
  
  

• One hope they have for their digital life.

  
  
  
  

This builds empathy, normalizes struggles, and helps youth see they’re not alone. 

3. Model Boundaries

Talk openly about your own strategies as an adult:

• Turning off notifications at night.

  
  
  
  

• Taking tech-free walks.

  
  
  
  

• Setting aside “focus time” to be fully present.

  
  
  
  

When teachers model wellness, it gives permission for students to explore their own healthy boundaries.

4. Anchor with Wellness Practices

Help students balance screen time with real-world regulation strategies:

• Movement breaks: stand, stretch, or walk after online learning.

  
  
  
  

• Mindfulness minutes: one minute of deep breathing or guided visualization before/after tech use.

  
  
  
  

• Creative resets: encourage doodling, journaling, or music instead of scrolling.

  
  
  
  

5. Co-Create a Class “Digital Wellness Pledge”

Work together to answer: “How do we want to treat each other online and offline?”

Include commitments like:

• Respectful communication.

  
  
  
  

• No screenshots without consent.

  
  
  
  

• Balanced use of tech during group work.

  
  
  
  

Post it visibly and revisit throughout the year.

Counsellor’s Wellness Lens on Digital Tech

As counsellors, we know technology is both a tool and a trigger. It can support connection and learning, but it can also heighten anxiety, comparison, and distraction. Here are three wellness-based entry points:

• Emotional Regulation: Teach students to notice their body cues when scrolling—tight chest, racing thoughts, or calm curiosity—and use coping strategies (deep breathing, grounding, positive self-talk).

  
  
  
  

• Identity and Self-Esteem: Facilitate discussions on “Instagram vs. reality” or how filters affect self-image. Encourage affirmations like “I am more than my likes.”

  
  
  
  

• Connection vs. Isolation: Ask, “Does tech bring you closer to others or pull you away?” Help them explore ways to use tech to deepen—not replace—real-world friendships.

  
  

Resources Teachers Can Use

• Common Sense Media – free, ready-to-use lesson plans and activities on digital citizenship and media balance.

  
  
  
  

• Center for Humane Technology – practical resources and videos that help students think critically about how tech is designed.

  
  
  
  

• Smiling Mind App – free mindfulness and meditation practices, including a program designed for classrooms.

  
  
  
  

• Harvard educational resources– research-based resources for teachers supporting healthy digital use.

  
  
  
  

Wellness Journaling Prompts for Students:

• “When does tech make me feel hopeful?”

  
  
  
  

• “What does digital kindness mean to me?”

  
  
  
  

• “What’s one offline activity that helps me reset?”

  
  
  
  

Just for Today

Bring this question to your class:

“How do you want to live in this world of tech?”

Give them space to explore their answers with honesty. By framing it as a wellness question, you empower students to take ownership of their digital lives—one mindful choice at a time.

Check out  counsellortalk for more resources you can use in your classroom today.