Connected Beginnings

The importance of Digital Well-being

Healthy balance

Managing screen time so that online activities do not replace rest, learning, physical movement or real-life relationships.

Critical Use

Engaging with digital content thoughtfully, questioning sources and avoiding harmful or misleading information.

Positive Impact

Using technology to support learning, creativity and social connection, while protecting mental and emotional health.

The importance of Digital Well-being: Healthy balance

A balanced routine includes time offline for sleep, hobbies, face-to-face conversations and relaxation without devices. It also means setting simple limits, such as no phone during meals or before bed, and choosing moments to disconnect.

When balance is present, you feel more rested, focused and connected to people around you instead of constantly scrolling or multitasking online.

The importance of Digital Well-being: Critical use

Critical users recognise algorithms, comparison culture and curated images, and they understand that what they see online is not always the full reality.

This approach helps prevent sharing misinformation, falling into pressure to “look perfect”, or believing unrealistic standards of success and beauty. Being critical online protects both your wellbeing and the wellbeing of others.

The importance of Digital Well-being: Positive Impact

Technology can help you explore interests, express yourself, collaborate with others and stay in touch with friends or communities. At the same time, it is important to notice when online spaces cause stress, comparison or low self-esteem.

Positive digital use includes following accounts that inspire you, using tools for study or creativity, and taking breaks when content feels overwhelming.

The goal is that your time online adds value to your life and leaves you feeling better, not worse..

Build group rapport and psychological safety so participants feel comfortable sharing.
Practise quick, low-pressure self-disclosure linked to online identity (emoji exercise).
Develop teamwork and co-creation skills through a shared, creative task related to digital well-being.
Reflect on personal strengths and group dynamics and identify one small action to support peers online.

Detox Mission

Now that we understand today’s topic, we are going to try some short challenges to experience digital detox in practice…

The whole group will complete six cooperative challenges that encourage disconnection, creativity and fun. All tasks are completed together; roles (timekeeper, note-taker, task-coordinator) can rotate. Show the presentation of the mission overview.

All challenges will be documented with a picture, which is the only time they may use a mobile phone.

All activities are done as one group. Below is the suggested order and timings; adapt to room, group size and accessibility.

Challenge 1: “Creative Switch-Off”

GOAL: Experience short, device-free time and brainstorm offline ideas.

Purpose: Give participants a short break from devices and encourage creative thinking about offline activities.

Expected Outcomes: Participants generate new ideas for fun, screen-free experiences and experience the satisfaction of collaborative creativity without digital distractions.

How it works (step by step):

Phone break
Participants put their mobile phones into a box for a short time.
Explain that it is not a punishment — it is just a small experiment.
Brainstorm together
On kraft paper or a flipchart, the group creates a list of 10 ideas for how to spend one hour without social media.
Examples can be suggested if needed: drawing, walking, talking, listening to music, stretching, board games, etc.
Choose the favourite ideaThe group votes for the idea they like the most (raising hands, stickers, or dots).

Try it out
They spend a few minutes actually doing the chosen activity together.
Reflect briefly
Ask simple questions such as:

- How did it feel without your phone?
- Was it easy or difficult?
- Would you try this again at home?

Challenge 2: “Sensory Scavenger”

GOAL: Reconnect with immediate senses and notice how offline experiences feel.

Purpose: Help participants reconnect with their senses and appreciate offline experiences.

Expected Outcomes: Participants notice small details in their environment, increase mindfulness, and strengthen sensory awareness beyond screens.

How it works (step by step):

Set up sensory stations
The facilitator places 5–6 sensory items around the room
(for example: a soft ball, leaves, scented candle, piece of fabric, lemon, seashell).
Form small groups
Participants work in pairs or triads.
Quick rotations
Each group goes to one item at a time.
They have one minute to: look at it, touch it and smell or listen (if relevant)

Describe, don’t name it
Back in the circle, pairs describe:

how it looks
how it feels
any emotion or memory it brings
without saying the object’s name.

5, Group guessing
The rest of the group guesses the object.

Short reflection

How did it feel to focus only on your senses?
Is this different from being on your phone?
Which object was your favourite and why?

Challenge 3: “Chain Story”

GOAL: Practise attentive listening and co-creation.

Purpose: Practice attentive listening, teamwork, and storytelling while reflecting on digital wellbeing.

Expected Outcomes: Participants learn to co-create narratives, express themselves creatively, and recognise positive offline moments in their day-to-day life.

How it works (step by step):

1. Sit in a circle
  Everyone can see each other.
2. Facilitator starts the story
  “It was a day I decided not to use my phone when…”

Add one sentence each

each person speaks in turn
keep sentences short
listen to the person before you
continue the same story

Keep the story positive
The story should:

end well
include healthy digital habits
show how offline life can feel good

Write it down

someone records the final story on paper
keep it as a group resource or poster

Quick reflection questions

How did it feel to listen without interrupting?
Was it easy or hard not to mention phones?
What message does our story give about digital well-being?

Challenge 4: “Mini Circuit”

GOAL: Get moving, laugh together and solve simple, quick tasks.

Purpose: Encourage movement, laughter, and problem-solving through fun short tasks.

Expected Outcomes: Participants engage physically and socially, build energy, and strengthen collaboration skills in a playful setting.

How it works (step by step):

Set up 4 short stations
Examples of station tasks:

movement station: do 5 funny poses or stretches
memory station: remember 5 words without phones
team puzzle: build a shape with paper or blocks
well-being station: share one healthy digital habit

Work in small groups

pairs or small teams
everyone joins in

Rotate like a circuit

spend 3–5 minutes at each station
move together to the next one
continue until all stations are completed

Focus on

cooperation
having fun
being offline and present

Quick debrief at the end

Which station was your favourite?
What did you notice about being active and offline?

Challenge 5: “Live Habit Map”

GOAL: Visualise daily digital routines collectively and spot easy change points.

Purpose: Visualise individual and collective digital routines and identify opportunities for healthier habits.

Expected Outcomes: Participants become aware of how they spend time online versus offline, spot easy opportunities to reduce screen time, and commit to practical changes.

How it works (step by step):

Create a big day timeline

draw morning – afternoon – evening on kraft paper

Add personal sticky notes

each person writes:
when they usually use their phone
one feeling word (e.g. relaxed, stressed, bored, happy)
place the sticky note in the right part of the timeline

Look at the whole picture:

where there are many sticky notes
when people feel good or not so good

Group discussion

What do we see?
When do we use phones the most?
When do we feel worst / best?

Choose 3 easy change moments

as a group, circle three moments where:
- a small change feels realistic
- example: during meals, before sleep, on the bus

Optional quick reflection

“One small change I could try this week is…”

Challenge 6: “Movement Boost”

GOAL: Celebrate completing the mission and release energy.

Purpose: Celebrate session completion while reinforcing the positive experience of digital balance.

Expected Outcomes: Participants release energy, reinforce group cohesion, and consolidate learning by creating a shared, fun representation of digital wellbeing (song, cheer, or movement).

How it works (step by step):

Create a group song or chant

1. - about digital balance, disconnection, or wellbeing
  - everyone contributes words, sounds, or gestures

Add a cheer or movement

1. - simple actions or dance moves
  - make it fun and energetic

Present to the group

- perform the song/cheer together
- celebrate your ideas and teamwork

Facilitator tip:
Lead the activity with enthusiasm while setting clear boundaries, ensuring everyone participates safely and positively.

Reflection

Individual journalling

Participants write a short reflection about how this first session made them feel.

Today I realised that…
One thing that was easy for me was…
One thing that was hard for me was…
Without my phone I felt…
The challenge that made me think the most was…
One small change I want to try this week is…
When I disconnect, I notice that…

Now that we have completed the challenges. Now we will slow down and reflect on what we felt and learned.…

Whole-group round

Quick go-around where each person offers one word or short sentence about how they feel after the mission.

One word about how I feel now is…
After this session I want to…
My “digital wellbeing word” today is…
(examples: calm, tired, curious, proud, relaxed, challenged)

Group debrief notes

What surprised you most during the Detox Mission?
When did you feel most relaxed or most energised?
Did any activity make you realise how often you reach for your phone?
Which challenge showed you that offline fun is still possible?
Was there a moment when teamwork made the task easier?
What will you try to change in your daily routine after today?
If you could repeat one challenge at home or school, which one would it be?
What did you notice about your mood when not using devices?

Activity Sheet

Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them. Project Number: 2024-2-PT02-KA220-YOU-000287246