WiseUp to Switching Off

A guided journal to help teens cut back on screen time, build healthier digital habits, and rediscover balance, focus, and real connection.

In today’s always-on world, it’s easy for screens to take over. The Switch Off Journal gives teenagers a structured journey to break free from digital overload without quitting technology entirely. With practical prompts, mood trackers, reflection pages and mindfulness exercises, it encourages daily “switch off” moments of 10–30 minutes. Along the way, teens explore the effects of screen time, learn to relax and discover healthier ways to spend their time. Backed by real-life examples and engaging activities, this journal helps young people improve focus, sleep, relationships, and overall well-being—making screen-free time both achievable and rewarding.