My Screen-Time Tracker
Topic: Digital & Technology Safety
Screens Can Be Part of a Balanced Day
Screens can help us learn, play, create, and connect. This tracker helps me notice how I use my screen time and keep a healthy balance.
My family may have screen-time routines that are right for me.
1. MY SCREEN-TIME DAY
Think about your day. You do not need to remember exact times.
Time / Part of Day
What I Used a Screen For
About How Long?
Morning
Afternoon
Evening
Ideas: schoolwork • learning • watching • gaming • creating • talking with family/friends
2. MY SCREEN-TIME CHECK
Today I:
☐ Took a break from my screen.
☐ Moved around or played outside.
☐ Had time away from screens with family or friends.
☐ Finished my important activities before extra screen time.
☐ Stopped using my screen when it was time to stop.
3. SCREEN OR NO SCREEN?
Look at each situation. Decide: Is it SCREEN TIME or TIME AWAY FROM SCREENS?
Remember: Both screen time and time away from screens can be part of a balanced day.
4. MY BALANCE WHEEL
A balanced day has many parts!
Colour, circle, or draw one activity in each part.
MY DAY
⭐Reflect on your day below:
5. MY SCREEN BREAK PLAN
When I use a screen, I can take a break by:
☐ Stretching
☐ Walking around
☐ Looking away from the screen
☐ Getting some water
☐ Playing
☐ Doing something else
My favourite screen-break idea:
6. WHEN IT IS TIME TO STOP
What should I do?
Situation 1:
It is time for dinner, but you are still playing a game.
Situation 2:
You have been using a screen for a while and need a break.
Situation 3:
It is getting close to bedtime and you are watching something.
Helpful ideas
- Stop when it is time to stop.
- Take a break.
- Follow your family’s routine.
- Get ready for sleep.
7. MY SCREEN-TIME GOAL
This week I will try to:
☐ Take more screen breaks.
☐ Make more time for outdoor play.
☐ Put my screen away during meals.
☐ Follow my family’s screen-time routine.
☐ Stop using screens when it is time for sleep.
My own goal:
This week, I will try to…
⭐ I can make small, healthy choices one day at a time!
8. QUICK SAFETY REMINDER
⭐ I take regular breaks from screens.
⭐ I make time for sleep, play, learning, and family.
⭐ I follow my family’s screen-time rules.
⭐ I can ask an adult if I am unsure about healthy screen habits.
TRACK → PAUSE → BALANCE
TRACK — Notice how and when you use screens.
PAUSE — Take regular breaks.
BALANCE — Make time for sleep, meals, schoolwork, physical activity, family time, play, and other interests.
ADULT SUPPORT NOTE
For adults: Use the tracker to help children notice patterns rather than to punish them. Agree on screen routines that fit the child’s age, activities, sleep, schoolwork, family life, and physical activity.