Some heroes wear capes. Some heroes fly through the sky. Others have
super strength.
But a Digital Wellness Hero has a different kind of power—the power to
make wise, safe, healthy, and kind choices when using technology.
You do not need a cape to become one. You only need to practice using
your phone, tablet, computer, television, or video game in ways that protect
your mind, body, feelings, and relationships.
A Digital Wellness Hero Uses Technology Wisely
Technology can help you learn new things, create art, listen to music,
communicate with family, and enjoy games.
A Digital Wellness Hero asks:
• What am I using this device for?
• Is this a good time to use it?
• How long should I use it?
• Is there something else I need to do first?
• Will this choice help me or distract me?
Heroes remember that technology is a tool—not the boss.
A Digital Wellness Hero Protects the Mind and Body
Your mind and body may give you signals when you have been using a
screen for too long.
You might notice:
• Tired or dry eyes
• A headache
• A stiff or wiggly body
• Trouble focusing
• Frustration when it is time to stop
• Feeling too tired to play
• Difficulty falling asleep
A Digital Wellness Hero pays attention to these signals.
When your body says, “I need a break,” you can turn off the screen,
stretch, blink, drink water, walk, dance, play outside, or rest.
Listening to your body is a hero choice!
A Digital Wellness Hero Stays Safe
The digital world can be exciting, but you should never explore it alone.
A Digital Wellness Hero protects personal information, including:
• Full name
• Home address
• School name
• Phone number
• Passwords
• Current location
• Private photographs
If a stranger sends you a message, a pop-up appears, or something makes
you feel confused, worried, or uncomfortable, remember these three
important steps:
Stop. Close. Tell.
Stop what you are doing.
Close the game, message, video, or website.
Tell a trusted adult right away.
Asking for help is not tattling. It is brave, smart, and safe.
A Digital Wellness Hero Is Kind Online
Words matter—even when they are typed on a screen.
A Digital Wellness Hero does not tease, embarrass, threaten, exclude, or
share hurtful messages about others.
Before posting or sending something, ask:
• Is it true?
• Is it kind?
• Is it helpful?
• Would I say it face-to-face?
• Would a trusted adult be comfortable reading it?
If the answer is no, do not send it.
You can use technology to encourage someone, celebrate a friend, share
helpful information, or tell a family member that you love them.
Kindness is one of the greatest superpowers you can use online.
A Digital Wellness Hero Has Self-Control
Sometimes stopping a game or video can feel difficult. You may want one
more turn, one more level, or one more episode.
Self-control means making the healthy choice even when another choice
feels easier.
You can practice self-control by:
• Asking permission before using a device
• Setting a timer
• Stopping when the timer rings
• Following your family’s technology rules
• Putting devices away during meals
• Turning screens off before bedtime
• Choosing real-world activities every day
The Bible teaches that self-control is part of the fruit of the Spirit. God can
help you grow stronger and wiser with every choice you make.
A Digital Wellness Hero Enjoys Real Life
The digital world is only one part of life. God has given you a beautiful
world to explore!
A Digital Wellness Hero also makes time for:
• Faith and prayer
• Family conversations
• Reading and learning
• Outdoor adventures
• Exercise and movement
• Art, music, and imagination
• Helping others
• Playing with friends
• Quiet time and sleep
Technology can be fun, but it cannot replace a hug, a family meal, a good
friend, a peaceful prayer, or an exciting outdoor adventure.
Real life is wonderful too!
Your Digital Wellness Hero Challenge
Today, complete at least three hero missions:
• Ask before using a device.
• Take a movement break.
• Say something kind online.
• Keep personal information private.
• Turn off a screen without arguing.
• Enjoy one screen-free activity.
• Tell a trusted adult if something feels wrong.
• Put technology away during family time.
• Thank God for your amazing mind and body.
Place a star beside every mission you complete.
Digital Wellness Hero Reflection
Talk about these questions with a parent, caregiver, or trusted adult:
1. What is one wise choice I can make with technology?
2. How does my body tell me that I need a break?
3. What personal information should I keep private?
4. How can I show kindness online?
5. What is my favorite screen-free activity?
6. Which Digital Wellness Hero quality will I practice today?
My Digital Wellness Hero Promise
I will use technology in healthy and helpful ways.
I will protect my mind, body, feelings, and personal information.
I will be kind online and ask a trusted adult when I need help.
I will remember that faith, family, learning, rest, movement, creativity,
and play are important too.
I am a Digital Wellness Hero!
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