Student Digital Wellbeing Diagnostic Tool
Let's see how you did:
PILLAR ONE:
PILLAR 1- Digital Borders and Boundaries
Your Score: /40
Most of the time...
- I turn small, hand-held digital devices (such as a phone, laptop, computer, touchscreen, tablet, gaming console) off at least 60 minutes before I need to fall asleep.
- My bedroom is a tech-free zone.
- I wait at least 10 minutes before I turn on my phone/laptop/tablet in the morning, OR I don’t use devices at all in the morning.
- My tech-time doesn’t interfere with my relationships with friends and family members and personal commitments.
- I can control when and how much time I spend with devices during a ‘typical’ week.
I have restrictions about where I can use devices at home. - If I see something inappropriate or scary online, if I am cyberbullied, or have a predator approach me, I would go and tell a trusted adult.
- I don’t wear headphones and/or use a smartphone when I’m a pedestrian.
PILLAR TWO:
PILLAR 2- Neuro-Performance Principles
Your Score: /40
Most of the time...
- I get at least 90 minutes of sunshine each day (where I can).
- I don’t have any trouble switching off devices when my parents/carers or teachers ask me to do so, or when I choose to do so.
- I avoid multitasking when I’m studying or doing homework online.
- I resist multitasking when I’m online for leisure (gaming, watching TV, social media etc)
- I do my most challenging, important homework or study when my focus and energy are at their peak.
- I pause before I post information or images or videos online (your ‘digital DNA’)
- I’m physically active at least 60 minutes a day.
- Most nights I get 9-11 hours of sleep (if I’m aged 5-13 years) or 8-10 hours (if I’m aged 14-17 years)
PILLAR THREE:
PILLAR 3- Dominate Digital Distractions
Your Score: /40
Most of the time...
- I’ve turned off any non-essential alerts and notifications on the devices I use.
- I’ve set up VIP notifications and know how to bundle notifications to come at a time that suits me.
- I know how to turn off the auto-play feature on YouTube and other video streaming services.
- I know how to activate Do Not Disturb mode on a tablet or smartphone or other strategies so I’m not disturbed when working on challenging and important tasks.
- I don’t use my phone or other digital devices during meal times.
- I don’t use my phone or other digital devices when I’m socialising with my friends or family.
- I know how to switch devices to airplane mode when required.
- I can focus for roughly the same time in minutes, as my age (for example, if you’re 14 you can focus for approximately 14 minutes).
PILLAR FOUR:
PILLAR 4- Digital Disconnection
Your Score: /40
Most of the time...
- I am bored from time to time each week.
- I am involved in non-tech activities (sporting, creative, community) each week.
- There are rules and restrictions on what and when I can access content on digital devices at home.
- I avoid using technology when I’m feeling big emotions like anger, anxiety, sadness, frustration, boredom.
- I have a set spot in the house where digital devices go overnight.
- I would be okay if I went on a holiday with no WiFi or Internet coverage.
- I can easily turn off digital devices when I feel like I’ve had enough, without an adult nudging me to do so.
- I eat most meals without using technology.
If you scored 31-42:
You are
UNAWARE
Your answers indicate that you are unaware about how detrimental your digital habits may be...
in terms of your physical health and mental wellbeing and ability to focus and avoid distractions. Can you commit to one small micro-habit that you can implement this week? Over time build on new habits.
If you scored 43-63:
You are
AWARE
You’re noticing that your digital habits and behaviours need addressing.
You spend more time than you’d like tethered to technology and there are many skills and strategies you can put in place to better tame your tech habits. Can you commit to some small micro-habits you can implement this week? Over time build on new habits.
If you scored 64-110:
You are
MAKING CHANGES
You have some boundaries around how, where and when you use technology.
However, with a couple more changes you could further ensure your physical health, mental wellbeing and focus are supported, not stifled, by your tech habits.
If you scored 111-140:
You are
MAINTAINING CHANGE
You have firm boundaries around how, where and when you use technology.
This ensures that your physical health and mental wellbeing aren’t compromised by technology. If you implement a couple more micro-habits you’ll soon be in the D-RIVE ZONE where you’ll be digitally thriving.
If you scored 141-160:
You are in the
D-RIVING ZONE
Congratulations! You have developed some really healthy and helpful digital habits and behaviours.
You have firm boundaries around how, where and when you use technology, suggesting that your ‘tech time’ is supporting your physical health and mental wellbeing. Well done! Keep up these excellent habits: they are serving you well. You are officially DIGITALLY THRIVING.