HOW TO USE THIS LESSON: The webpage below is intended to be projected for students to follow along. It includes basic instructions, definitions, etc. to guide students. Depending on your technology, you can have a student in charge of scrolling through the site, on your cues. Just have them try not to scroll past the thin purple dividers or thick colored banners until you are ready to start that next section!

You will also need to download and/or print this facilitator's guide. This document contains extra instructions, facilitator's notes, and other behind-the-scenes content necessary for the lesson.

Digital stress can build up from a lot of causes. It does not just happen in the work place or due to career demands, but can also occur due to the demands of cell phones and social media. Let's discuss together:

What might digital stress look like to you and your classmates?

 
Is each person's digital stress the same as another's? Has it changed over time?

Time Management

You can’t do everything. Think about the things that are most important to you (School, work, family) and make sure that time on technology doesn't get in the way of the time you need for other priorities!

Decide ahead of time when you are going to check social media. Do it at specific times ( every half hour for example or when you have finished a task) rather than whenever you feel like it. This allows you to stay connected while keeping you in control!

If going a long time without checking is hard for you, start by going a shorter time and then make it a bit longer every day. Habits take time to change!

Changing Habits & Attitudes

Don't compare yourself to people that you see online-Including your friends. Remember most people only when they have good news or their best pictures. Also remember that most of the pictures that you see online are edited and that the people in the photos may not really look like that in real life. 

Be present. When you are doing something fun, enjoy it! Don’t worry about getting the best pictures or worrying about what other people will think. 

Push back on FOMO... Accept that you cannot be there for everything. Trying to do everything just adds stress to your life, not fun. 

Be honest! Make sure that the person that you are presenting yourself as online is actually you! 

Making Time for Rest

Challenge your friends to put their phones in the middle of the table and just enjoy your time with each other! The first person to reach for their phone has to... (buy the group a snack, do ten pushups, etc.)

Turn off notifications or turn your phone off at bedtime. You will be less likely to absentmindedly reach for your phone and will get better rest! Many phones now have a "bedtime mode" setting that will do this for you automatically at a scheduled time. Some will even turn your screen black and white! Did you know the blue light from screens can disrupt your sleep cycle?!

Schedule time that can be tech-free or social media free.  Even 10-20 minutes a day where you can be present with a friend or family member, enjoy some fresh air, or engage in a hobby. 

Take an occasional vacation from social media. Delete the app from your phone for a while. Start small like for one day and then graduate to a week or even a month.