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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 consistently links certain social media behaviors with increased anxiety, depression, and loneliness (Twenge & Martin, 2020; Hancock et al., 2022). 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. Noticing which of these habits show up in your own use empowers you to set intentional boundaries and reclaim your time and attention.

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Common Questions

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

Research consistently links certain social media behaviors with increased anxiety, depression, and loneliness (Twenge & Martin, 2020; Hancock et al., 2022). The following seven habits can quietly erode mental health. Recognizing them is the first step toward a healthier digital life.

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?

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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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