Digital Wellbeing Toolbox

16 items · Health · Easy difficulty · 20 min

Build a simple digital toolkit for better mental wellbeing in minutes.

• 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.

Printed from TickYouOff — the interactive version tracks your progress and can be shared with others.