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School of Student Essentials

Digital Wellbeing: habits

Step 8 of 9 in Library

Next in your path: 13.9.3 Professional Typing: transcription and data entry

What you'll be able to do
  • Measure your real screen habits with your phone's own tools and turn them into a baseline.
  • Explain the design features that keep people scrolling, and run a notification audit.
  • Set up app timers, focus modes and schedules that protect study, work and sleep.
  • Use official sleep guidance to plan a screen-free wind-down.
  • Notice how social media affects your mood and shape your feed on purpose.
  • Spot the warning signs of problem gaming, budget in-game spending and avoid game scams.
  • Write a personal or family digital wellbeing plan, help a friend, and know where to get help in your country.

Before this course: Online Safety Skills: privacy and accounts (course 13.15.2). You already know how to audit accounts, set up MFA, review privacy settings and app permissions, and what to do after a breach, fraud or sextortion. That course protected your accounts. This one protects your time, focus, sleep and mood. Here you will collect data on your own habits, change one thing at a time, and measure what happened.

This course is defensive and educational. It is not medical advice. If screen use, sleep, mood or gaming worries you, talk to a doctor, a school counsellor or another health professional. If anyone is in danger right now, call your local emergency number (see the In your country box in lesson 7).

Words in this course 42
AgreementAI (artificial intelligence)ArticleBaselineBudgetCafc warning signsData analyticsDemerit pointsElectric currentFocus (Tagalog)FunctionHTMLHTTPSLetMeanMedianModeModesMulti-factor authentication (MFA)PDFPercent changePhishingPhishing (cybersecurity)PriorityPrivacy settingsProjectProject (Claude)ProportionReady positionRiskRisk responseSextortionShow, tell, trySkillSTAR methodSupport and resistanceTable (spreadsheet)TakeVocal rangeWHERE
Open the Vocabulary Hall
01

Measure your baseline

In simple words

Before you change your bedtime, you need to know when you really go to sleep now. Your phone already counts how long you use it. Look at the numbers first, then decide what to change.

Key facts
  • Your phone has built-in tools that measure use:
  • Android: Digital Wellbeing (Google). Open Settings, then Digital Wellbeing. The dashboard chart shows screen time (which apps and for how long), times opened (how often you unlocked and opened apps) and notifications received (how many and from which apps). Steps can vary by device.
  • iPhone and iPad: Screen Time (Apple), in Settings. Apple's Screen Time lets you see how a device is used and set limits. Menu names can differ by iOS version.
  • A baseline is your normal pattern before you change anything. Use at least 7 days, because school days and weekends are often different.
  • Total minutes don't tell the whole story. Sort your time into kinds of use:
  • Create (making, writing, coding, editing)
  • Connect (real conversations with people you know)
  • Learn (lessons, reading, how-to videos)
  • Relax (shows, music, games you chose on purpose)
  • Drift (scrolling or opening apps without deciding to)
  • Times opened and notifications are often more useful than total minutes, because they show how often your attention gets interrupted.
  • Use the statistics you already know (course 13.14.2): daily mean and median, and the range between your lightest and heaviest day.
Step by step
  1. Open your phone's screen-time tool (Android: Settings, then Digital Wellbeing; iPhone: Settings, then Screen Time). Names can differ by version.
  2. Write down today's total screen time, times opened (or pickups) and notifications.
  3. Write your top 5 apps by time.
  4. Label each top app as Create, Connect, Learn, Relax or Drift.
  5. Repeat every evening for 7 days, at the same time of day.
  6. Find your daily mean and median screen time, and the range.
  7. Write one sentence: "My baseline is about ___ minutes a day, and ___ of it is Drift."
  8. Check: you have 7 rows of data, and each top app has a label.
Watch on YouTube
Media balance is importantCommon Sense Education · YouTube · youtube.com

Videos by other creators on YouTube, for reference. They are not made by or affiliated with The Future Market.

LESSON 01Measure your baseline
LESSON 01 / ANIMATED LESSON / AI VOICE00:00 / 01:00
Read the video script
[Host] "How much do you really use your phone? Don't guess. Measure."
[Screen: Android Digital Wellbeing dashboard] "On Android, open Settings, then Digital Wellbeing. You'll see screen time, times opened and notifications."
[Screen: iPhone Settings with Screen Time] "On iPhone, it's Screen Time, in Settings."
[Text on screen: Create / Connect / Learn / Relax / Drift] "Now label your top apps. Which ones do you choose, and which ones just pull you in?"
[Host] "Seven days of honest numbers. That's your baseline."
Try it now

Start your 7-day baseline log today in a notebook or spreadsheet: date, total screen time, times opened, notifications, top 5 apps and their labels.

ClaudeStuck? Copy a ready-made prompt for Claude

Copy this, open Claude, paste it, and Claude will walk you through the lesson step by step.

For a grown-up: Claude is for adults (18+). Copy this, paste it into Claude, and use the answer to explain the lesson to your child.

I'm learning "Digital Wellbeing: habits" on The Future Market. Lesson 1: "Measure your baseline".

What the lesson teaches:
- Your phone has built-in tools that measure use:
- Android: Digital Wellbeing (Google). Open Settings, then Digital Wellbeing. The dashboard chart shows screen time (which apps and for how long), times opened (how often you unlocked and opened apps) and notifications received (how many and from which apps). Steps can vary by device.
- iPhone and iPad: Screen Time (Apple), in Settings. Apple's Screen Time lets you see how a device is used and set limits. Menu names can differ by iOS version.
- A baseline is your normal pattern before you change anything. Use at least 7 days, because school days and weekends are often different.
- Total minutes don't tell the whole story. Sort your time into kinds of use:
- Create (making, writing, coding, editing)
- Connect (real conversations with people you know)

The exercise I'm working on:
Start your 7-day baseline log today in a notebook or spreadsheet: date, total screen time, times opened, notifications, top 5 apps and their labels.

I'm stuck. Please:
1. Explain the main idea in plain, simple words with one everyday example.
2. Walk me through the exercise one small step at a time. Ask me what I've done so far before giving the next step.
3. Don't just give me the final answer. Help me do it myself, and check my work when I share it.
I'm a parent helping my child (about 8 years old) with a lesson called "Measure your baseline" from the course "Digital Wellbeing: habits".

Here's what the lesson says:
Before you change your bedtime, you need to know when you really go to sleep now. Your phone already counts how long you use it. Look at the numbers first, then decide what to change.

The activity:
Start your 7-day baseline log today in a notebook or spreadsheet: date, total screen time, times opened, notifications, top 5 apps and their labels.

Please explain this so an 8-year-old understands: short sentences, a fun everyday example, and no hard words.
Then give me 3 simple questions I can ask my child to check they understood, and a way to do the activity together, one tiny step at a time.
Open Claude
Sources
My notes
02

How apps compete for your attention

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03

Tools that protect your focus

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04

Sleep and screens

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05

Social media, comparison and mood

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06

Gaming, in-game spending and game scams

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07

Your wellbeing plan, helping others and getting help

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++

Final project

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??

Quiz

  1. Why measure a 7-day baseline before changing anything?

  2. Name three things the Android Digital Wellbeing dashboard shows.

  3. What are the three groups in a notification audit?

  4. Name two design features that keep people using an app.

  5. What happens to apps you pick when Android Focus mode is on?

  6. Why change only one thing at a time?

  7. How many hours of sleep are recommended for 13- to 17-year-olds?

  8. How long before bedtime should you turn off devices?

  9. What did the WHO Europe report find about problematic social media use from 2018 to 2022?

  10. Name the three signs of gaming disorder described by WHO.

  11. Someone offers free game currency if you log in on another website. What is it most likely?

  12. A friend talks about hurting themselves. What should you do?

EX

Final exam

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CE

Certificate

This lesson is part of full access: every course and every level for one payment.