My Digital Wellbeing Plan
A behaviour change worksheet auditing app use, time and emotional effects, choosing digital boundaries and planning what to do with reclaimed time.
1-page fillable PDF · US Letter (prints on A4) · Behaviour change
- Approach / concern
- Universal
- Technique
- Behaviour change
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the My Digital Wellbeing Plan?
Digital wellbeing involves using technology in ways that support mental health. Rather than total abstinence, approaches focus on mindful use, reducing harmful patterns and setting boundaries.
Why it works
An experimental study found limiting social media use to about 30 minutes daily reduced loneliness and depression (Hunt et al., 2018). Large-scale research shows associations between technology use and wellbeing are small and nuanced (Orben & Przybylski, 2019).
When to use it
- Low mood and anxiety linked to scrolling
- Sleep problems
- Attention difficulties
- Relationship conflict over phones
How to use it in session
- Audit use and emotional effects.
- Identify helpful and harmful uses.
- Choose a few boundaries.
- Plan alternative activities.
- Review after two weeks.
Clinician tips
- Avoid moralizing about technology.
- Use built-in screen time tools.
- Focus on how use feels, not just hours.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Is screen time bad for mental health?
It depends on how and why you use it. Some uses help; others, like late-night scrolling, can harm mood and sleep.
Do I need to delete social media?
Not necessarily. Limits and curating your feed can help many people.
References
Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751-768.
Orben, A., & Przybylski, A. K. (2019). The association between adolescent well-being and digital technology use. Nature Human Behaviour, 3(2), 173-182.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
