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Digital Well-Being: Seven Habits to Rethink

Recognizing unhealthy social media patterns

GeneralInfographicFree ResourceLast reviewed April 2026

Digital Well-Being: Seven Habits to Rethink

Recognizing unhealthy social media patterns

Digital Well-Being: Seven Habits to Rethink

Recognizing unhealthy social media patterns

Research links heavy or compulsive social media use with more anxiety and depression, especially among teens (Keles et al., 2020; Twenge & Martin, 2020), and one experiment found that limiting social media reduced loneliness and depression (Hunt et al., 2018). The following seven habits can quietly erode mental health. Recognizing them is the first step toward a healthier digital life.

1
Comparison Scrolling
Measuring your worth against curated highlight reels. Social comparison on platforms is associated with lower self-esteem and increased depressive symptoms.
2
Passive Consumption
Endlessly scrolling without interacting. Passive use is linked to greater loneliness and reduced well-being, whereas active engagement can be neutral or positive.
3
Validation Seeking
Tying self-worth to likes, comments, and follower counts. Dependence on external digital approval activates reward-seeking cycles similar to other compulsive behaviors.
4
Doomscrolling
Compulsively consuming negative news and distressing content. Prolonged exposure to threat-based media elevates cortisol and sustains anxious arousal.
5
Sleep Displacement
Using screens in bed or late at night in place of rest. Blue light exposure and cognitive stimulation from social media delay sleep onset and reduce sleep quality.
6
Phubbing
Ignoring the people around you in favor of your phone. Phone snubbing during face-to-face interactions weakens relationship satisfaction and perceived connection.
7
Performative Living
Experiencing life primarily through the lens of what to post. Prioritizing content creation over genuine experience reduces present-moment enjoyment and authenticity.
Awareness is protective. Once you can name which of these habits show up in your own use, you can decide where to set limits and get some of that time back.

References

  • Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751-768. https://doi.org/10.1521/jscp.2018.37.10.751
  • Keles, B., McCrae, N., & Grealish, A. (2020). A systematic review: The influence of social media on depression, anxiety and psychological distress in adolescents. International Journal of Adolescence and Youth, 25(1), 79-93. https://doi.org/10.1080/02673843.2019.1590851
  • Twenge, J. M., & Martin, G. N. (2020). Gender differences in associations between digital media use and psychological well-being: Evidence from three large datasets. Journal of Adolescence, 79(1), 91-102. https://doi.org/10.1016/j.adolescence.2019.12.018

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Common Questions

What is the Digital Well-Being: Seven Habits to Rethink worksheet?

Research links heavy or compulsive social media use with more anxiety and depression, especially among teens (Keles et al., 2020; Twenge & Martin, 2020), and one experiment found that limiting social media reduced loneliness and depression (Hunt et al., 2018).

How do I use the Digital Well-Being: Seven Habits to Rethink worksheet?

Review this visual guide to understand the concept. Use it as a quick reference during sessions. Consider printing this and keeping it somewhere visible as a daily reminder.

Is the Digital Well-Being: Seven Habits to Rethink worksheet free?

Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.

Who is the Digital Well-Being: Seven Habits to Rethink worksheet for?

It is designed for therapists and counselors doing general work with clients, and for individuals using it for self-guided practice. Pro members can share it with clients through a private link. No client account needed.

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