Am I Using Tech in a Healthy Way?
''Technology is part of everyday life, but sometimes it quietly takes more space than feels comfortable.''
Technology is part of everyday life, but sometimes it quietly takes more space than feels comfortable. This article offers gentle questions and tools to help you notice whether your tech habits are supporting or harming your wellbeing.
Why this check-in matters?
Spending a lot of time on screens, especially late at night or without clear limits, is linked with poorer sleep, more tiredness, and higher levels of anxiety and low mood. At the same time, using technology in intentional ways can strengthen relationships, support learning, and help you feel more connected rather than drained.
Questions to ask yourself
Take a moment to pause and answer these honestly, without judgement. You are not trying to be perfect; you are trying to be aware.
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How do I usually feel after being online: calmer and connected, or tense, jealous, lonely, or drained?
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How is my sleep affected by screens? Do I stay up later than I planned because I am scrolling, watching, or gaming?
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When was the last time I truly listened to someone without checking my phone or glancing at a screen?
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What offline activities (hobbies, movement, time outdoors, creative projects) bring me joy that I might be neglecting because of screen time?
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Am I using technology on purpose (to learn, work, connect) or mostly out of habit and boredom?
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Is my time online helping or harming my relationships with friends, family, or colleagues?
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Do I feel in control of my screen time, or does it feel like it is controlling me?
You might notice that some questions feel more uncomfortable than others. Those often point to the most important areas for change.
What can you do?
Option A: A 48‑hour “digital diary”
If you like writing things down, try this simple two-day exercise. Structured reflection can make digital habits clearer and easier to adjust.
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For 48 hours, briefly note:
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What you used your device for (messages, school/work, social media, games, videos, news, etc.).
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Approximately how long you spent each time.
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How you felt before and after (for example: calm, bored, lonely, energised, stressed).
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At the end, circle the activities that left you feeling better or more connected and underline the ones that left you feeling worse, more tired, or more anxious.
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Choose one small change for the next week, such as:
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No phone in bed at night.
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One short “scrolling window” instead of many quick checks.
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Adding one offline activity you enjoy each day.
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Option B: Let your phone help you
If journaling is not your thing, your device can still help you understand your habits. Many phones already include Digital Wellbeing or Screen Time tools that show how long you spend on each app, how often you unlock your phone, and how many notifications you receive. You can also combine this with a simple mood or wellbeing app to log how you feel once or twice a day.
Try this three-step alternative:
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Turn on tracking
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Open your phone’s Digital Wellbeing or Screen Time dashboard to see daily and weekly reports of app use.
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If needed, install a reputable screen-time or wellbeing app that tracks usage and can set friendly limits or reminders.
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Add quick mood check‑ins
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Use a basic mood or wellbeing tracker to record how you feel, especially after long periods online or at the end of the day.
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Over a few days, this builds a clear picture of how your screen time, sleep, and emotions are connected.
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Review your week and adjust
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Once a week, look at your screen-time report and mood logs together and notice patterns, such as: more social media on days you feel more anxious, or better mood on days with more offline time.
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Set one realistic app timer or boundary (for example, limiting your most draining app or creating a “no screens after 22:00” rule
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When to reach out ?
It may be time to seek extra support if you notice that:
You want to cut back on your screen time but find it very hard to do so.
Your relationships, school or work, sleep, or mood are clearly being affected by your tech use.
You often feel low, anxious, or isolated and mainly use screens to escape these feelings.
You are not alone in this, and there are people who can listen and help in difficult moments.
Did you know that we can give training and reflective workshops on online wellbeing, and training on the risks and dangers we meet online nowadays?
If you are part of a group (for example, a school, youth group, or organisation), contact us to book a session here.
If you ever find yourself in a risky or distressing situation online, or you are worried about someone else, you can call Supportline 179, Malta’s free national helpline, available 24/7 for support and guidance.
