Creating a Healthy Digital Life

Your digital life isn’t just the time you spend on social media. It’s also screen time for doing schoolwork, communicating with friends, gaming, watching videos, streaming shows or movies, and using apps for anything from creativity to self-care. Screens are part of your daily life, and the technology you use has plenty of benefits.

Digital life has pros and cons. Work with your parents to agree on a healthy balance and rules around safety, screen time, and social media.

What do you think about digital media?

Let’s put aside what parents, teachers, and experts say. How would you describe the pros and cons of your digital life? Striking a healthy balance is a lot like creating healthy relationships. Ask yourself:

What do I like about digital media? What stresses me out?
When do I feel energized and happy online?
What makes me feel sad or anxious online?
What platforms do I like or dislike, and why?

Figuring out what works for you can help you have a positive relationship with technology. It can also help you have better conversations with parents and others about your digital life.

Watch a video:

Opens in a new tabScreen Time: How Much Is Too Much? from Common Sense Education

What does research tell us about digital media?

Time onscreen affects everyone differently. Research shows that many teens have both positive and negative experiences online. Some pros include:

feeling less isolated or alone
finding networks or groups that help you feel seen, supported, and understood (this may be especially helpful for LGBTQ+ youth, young people of color, and people in other marginalized communities)
opportunities for learning, self-discovery, and self-expression
opportunities for creativity, fun, and advocacy
chances to practice skills that improve your mental wellness (like using apps to help with mindfulness).

In a survey of 8th and 10th graders, one in four reported spending five or more hours a day on social media, and one in seven spent seven or more hours. For more on social media and youth mental health, see Opens in a new tab The 2023 U.S. Surgeon General's Advisory.

Of course, it’s easy to get sucked in online, constantly checking to see what friends are doing, looking for likes, responding to messages, watching videos, or spending hours in a virtual world of gaming. But too much time online can hurt mental well-being. While more research is needed, current studies show that using social media for more than three hours a day can increase the risk of mental health disorders like depression, anxiety, or eating disorders.

Other drawbacks may include:

interfering with good sleep, which affects how you feel and act. To quiet your brain and get ready for rest, you should ideally be off screens an hour before you go to bed, not scrolling or texting late into the night.
feeling pressure to do things you’re not comfortable with or that are dangerous
comparing yourself to unrealistic images of other people and curated lives
getting too attached to likes or responses, tying your self-worth to online interactions or gaming wins instead of real-life experiences
becoming less comfortable and less confident participating in real-life activities and interactions
preferring to meet the need for social connection primarily through the fast-paced, virtual world of social media, videos, or games
experiencing or being exposed to cyberbullying and harassment
feeling connected to someone online who may not be who they say they are.

“I was at home all day, feeling pretty stifled. I met up with some of my friends and we played some basketball. It helped energize me and I enjoyed spending time with them.”

— submitted by a Young Person

Many social media platforms ask that users be at least 13 years old. Of course, many younger people actively use social media. Watch this Common Sense Education video, Opens in a new tabWhen is the Right Age to Start Social Media? that dives into the pluses and minuses of social media and why age matters.

“If you ask my older kids now, they would say they wish they didn’t have access to their phones all day and that they’d been protected from the social media noise.”

— submitted by a Parent

Your online image

If you are using social media, think about how you want to present yourself online.

How do your posts reflect who you are?
Are you trying to create a picture-perfect image to match others that you see, or representing how you look and act in real life?
How might others who see your profile think of you?

In addition to friends and classmates, consider family members, coaches or other adults in your life, or potential colleges or employers who might search your profile. You’ll also want to consider which social media platforms best meet your needs and intentions.

Watch a video

Opens in a new tabTeen Voices: Who Are You on Social Media? from Common Sense Education
Opens in a new tabTeen Voices: Oversharing and Your Digital Footprint from Common Sense Education
Opens in a new tabTeen Voices: Who You're Talking to Online from Common Sense Education

Establishing online safety & wellbeing

Using digital technology and using it well are two different things. Like driving, using digital technology can be exciting and can open up a new way to explore independently and connect with others. It can also be dangerous. Keep in mind these digital rules of the road:

The people behind comments and posts are usually real human beings. Before writing something online, consider: would you say it to someone’s face? Be respectful even when you disagree with someone, and be open to learning from their opinion.
Be kind. Think about how your comments can make others feel good rather than hurt them or put them down.
Talk about privacy and safety settings with your parents. Remember that photos and words you send to one person — including Snapchats and other apps that seem private — may be shared widely. Everything you share online is essentially public and may be out there permanently.
Don’t agree or suggest to meet if you don’t know the person in real life, and don’t send anything (such as photos, personal information, or money) to someone you don’t know.
Remember that AI chatbots are not real people and cannot provide the true emotional support and connection that friends can.
Don’t send messages, photos, or comments that could be hurtful, harassing, or considered hate speech. If you receive this type of content or see it happening to someone else, tell a Opens in a new tabtrusted adult or report it.
Set limits on your screen time, connect with friends in real life, and schedule off-screen activities.