Athletics & Wellness
Grade 7
45 min
My Wellness Blueprint: Designing Your Personal Tech-Life Balance Plan
This lesson helps you create your own plan to balance screen time with other important parts of your life, like sleep and hobbies. It's all about making technology work for you, not the other way around!
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What & Why
A Wellness Blueprint is your personal plan for balancing screen time with all the other awesome things in your life. It's not about getting rid of screens, but about using them in a way that helps you feel your best.Why does it matter? Too much screen time, or using it at the wrong times, can affect:Sleep: The blue light from screens can make it hard for your brain to know it's time to sleep.Schoolwork: Constant notifications can make it tough to focus on homework or studying.Mood: Seeing only the highlights of other people's lives online can sometimes make us feel down or anxious.Physical Health: More screen time often means less time moving our bodies.Friendships: It's important to connect with friends and family face-to-face, not just through a screen.Creating a plan helps you stay in c...
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Example 1 — Sam's 'No-Phone-Zone' Plan
The Problem: Sam stays up late scrolling on their phone and can't focus on homework because of notifications. They feel tired and stressed in the morning.Sam's Blueprint Steps:Identify the Goal: Get more sleep and finish homework with less stress.Create 'No-Tech Zones': Sam decides on two key zones. The Dinner Table: No phones allowed during meals to connect with family.The Bedroom: The phone charges overnight in the kitchen, not next to the bed. An old-school alarm clock is used instead.Set a 'Digital Curfew': All screens off one hour before bedtime. Sam decides to read a book or listen to music during this time.Use 'Focus Mode': While doing homework, Sam puts their phone on 'Do Not Disturb' to block distracting notifications for 50-minute chunks.The Result: Sam starts sleeping better, ge...
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Example 2 — Maya's 'Active & Social' Plan
The Problem: Maya loves video games, but she realizes she hasn't seen her friends in person much or played outside. She feels a bit lonely and sluggish.Maya's Blueprint Steps:Identify the Goal: Spend more time being active and connecting with friends offline.Schedule 'Screen-Free' Activities: Maya talks to her friends and they decide to meet at the park to play basketball twice a week after school.Set Time Limits for Gaming: Instead of gaming indefinitely, Maya sets a timer for 90 minutes. When the timer goes off, she takes a break to stretch or go outside.Swap a Screen Hour for a 'Real' Hour: Maya decides that on weekends, she will swap one hour of gaming for one hour of learning a new skill, like baking with her dad.The Result: Maya still enjoys her games, but she also feels more energet...
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Beginner
What is the main purpose of creating a 'Wellness Blueprint' for tech-life balance?
A.To get rid of all technology and screens.
B.To use screens in a mindful and healthy way that supports your well-being.
C.To become the most popular person on social media.
D.To prove to your parents you can use a phone responsibly.
Beginner
The blue light from screens can interfere with your body's production of which sleep-inducing hormone?
A.Adrenaline
B.Cortisol
C.Melatonin
D.Serotonin
Beginner
You're doing homework when your friend texts you about a funny video. You know you need to focus. What's the BEST strategy from a Wellness Blueprint?
A.Quickly reply so you can get back to work without wondering what they said.
B.Ignore the text completely and hope your friend isn't mad.
C.Put your phone on 'Do Not Disturb' until your homework is finished, and reply then.
D.Stop your homework to watch the video and have a full conversation.
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