Digital Wellbeing Toolbox

Audit app usage and screen time

Check daily averages and note which apps trigger stress or doomscrolling.

Remove unused or duplicate wellbeing apps

Keep one app per function to reduce decision fatigue.

Choose one primary evidence-based app (CBT, mindfulness, or mood tracker)

Pick the app that best matches your goal: therapy skills, meditation, or tracking.

Check app evidence and privacy policy

Look for clinical backing, data export, and clear encryption or deletion rules.

Set daily reminders in the primary app

Schedule a specific time to practice or log mood; consistency builds benefit.

Create a mood-tracking routine: log mood daily for 2 weeks

Record context and intensity to spot patterns and triggers.

Set screen time limits for social media

Choose a realistic daily cap and stick to it for one month to evaluate impact.

Identify top social apps to limit

List the 2–3 apps where you spend most time.

Enable OS app timers or third-party limits

Use built-in iOS/Android timers or an app limiter to enforce caps.

Prune nonessential notifications across apps

Turn off alerts that aren't urgent to reduce interruptions.

Batch-check messages at set times each day

Designate two or three check-in windows to lower constant distraction.

Schedule a weekly technology Shabbat (one offline day)

Pick a consistent day or half-day to unplug and recharge.

Plan offline activities for your Shabbat

List low-tech hobbies or social plans to fill the offline time.

Communicate digital boundaries to close contacts

Send a short message stating your availability and preferred contact times.

Add crisis contacts and emergency resources to your phone/app

Save local helplines and a trusted contact for quick access.

Review and update settings and routines monthly

Adjust apps, limits, and reminders based on what worked.