Do you ever feel overwhelmed by technology, notifications, and always having a “connection” to the world?  You’re not alone.  

Digital well-being is important for everyone.  Even if a child does not have their own device, they can be affected by their parents’ device use.  It is important to remember that there is no “right way” to use or introduce devices and technology in your family.  Every family is different and will have different needs and values.  If you are feeling guilty about technology use or if it is creating a divide in your or your family’s lives, it is important to recognize that guilt so you can begin to move past it.

Every age group has had a different introduction to technology.  Some of us learned it later in life, while others may have grown up with devices, the internet, and social media.  The way and age we were introduced affects how we view it, as well as our cultural beliefs.

Digital well-being is the state of personal well-being experienced through the healthy use of technology.  It means individuals and families can use digital technologies to help them work productively and foster positive relationships.

So, you ask, how do we do that when everyone has different experiences?  

We start by asking questions!  We can ask ourselves questions about our own use and our children about their use.  According to The Center for Digital Thriving, families can have healthy, open conversations including asking youth about what it is like to grow up with cell phones and social media, such as, “What are adults missing about social media that you most wish we understood?”.  Move from playing referee of screen time to being the coach; ask how they are doing, how their tech is helping or hurting them, and what skills can we build to help navigate.  Talk to your kids about cyberbullying, focus on positive interactions, and encourage open communication about instances where they feel bullied or made to feel less than someone else.

We can also pay attention to and be active in our children’s technology use.  Let them know you are present and interested in what they are using their devices for.  Ask them what they like to do or even play games with them.  Another way to move from the referee to the coach is to get their input on screen time and app limitations and value that input.  Acknowledge their ideas and incorporate them when you can.  This helps to teach critical thinking skills and self-regulation.  They will be more apt to follow a plan if they helped create it!  Work together to create a Family Media Plan.

Part of digital well-being includes time away from technology.  Some important ideas to consider include:

• Don’t text your children during school or other activities – the notification pulls them from the activity, and it opens the door for checking other apps on their phone 

• Turn off notifications for certain apps or during times when focus is more important than distraction – it takes a lot of brain power and energy to get back on task – especially important for sleep

• Turn your phone off at night or keep it in a different room – your brain needs time to relax from technology well before you try to go to sleep (at least 30-60 minutes is recommended). Additionally, sleep won’t be disrupted by notifications.

If you are interested in learning more about ways to change digital habits, The Center for Digital Thriving has an interview guide to ask yourself or your family about technology habits, and a template you can use to assess how you might make changes toward more positive digital habits, if you so choose.  Common Sense Education offers a Tech Habit Challenge course geared toward teens on building positive habits around media and tech to support well-being.  

If this is a topic of interest to you and/or your family, save the date in your calendar for the evening of August 27th when Erin Walsh from the Spark & Stitch Institute will be doing a community presentation titled “What Science Tells Us About Raising Thriving Kids in the Digital Age”.  Stay tuned for more information!  

If you would like more information on digital well-being, contact Andrea Orest, Public Health Educator, with Cook County Public Health and Human Services at 218-220-5536 or [email protected].