Digital Wellbeing

Sleep, screen habits, compulsive scrolling and gaming, online friendships and confidence — without treating all screen time as harmful.

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1. What it is

Digital wellbeing is about a healthy relationship with screens — not banning them. Screens are where children socialise, learn and play. The goal is balance: sleep protected, movement protected, and the ability to step away without anxiety. The NHS recommends regular screen breaks, no screens in the bedroom at night, and active hobbies alongside online ones.

2. Warning signs (five to watch)

• Tiredness or falling asleep in school — a classic sign of late-night screens.
• Irritable or anxious when offline or when asked to stop.
• Compulsive checking — phone under the pillow, checking through the night.
• Withdrawing from real-world friendships or activities they used to love.
• Comparing themselves constantly to "perfect" online lives.

3. What a child can do

• Charge your phone outside the bedroom — the single best habit for sleep.
• Use app timers and "wind down" settings — they exist for a reason.
• Take breaks — stand, stretch, look at something far away every 20-30 minutes.
• Curate your feed — unfollow accounts that make you feel bad.
• Talk to someone if online life feels overwhelming — Childline 0800 1111.

4. What a parent/carer can do

• Model it — your own phone habits set the family norm.
• Set device-free times — mealtimes and the hour before bed, for everyone.
• Use Screen Time / Family Link to set wind-down schedules, not as punishment.
• Protect sleep first — no screens in bedrooms at night, age-appropriately.
• Praise offline wins — sport, clubs, hobbies, friendships.

5. Getting help

• Worried about a child's mental health: NHS 111, GP, or YoungMinds parents helpline 0808 802 5544.
• Child in crisis: Childline 0800 1111, Samaritans 116 123, Shout (text 85258).
• Under-35s at risk of suicide: Papyrus HOPELINEUK 0300 102 2470.
• Guidance: Internet Matters (internetmatters.org) has wellbeing and screen-time guides.

💙 Balance, not ban

Screen time isn't the enemy — the habits around it are.