Need a Break from Online?
A Quick Checklist & Ideas to Try Instead
This page brings together research-backed signs, insights from our youth advisory committee, and community-generated ideas. Use it as a quick, judgment-free check-in—and find ways to step back, recharge, and play & rest offline.
Research says…
See sources at the bottom of the page.
Youth say…
From our Youth Advisory Committee (Canada)
Community Play-book
Ideas for Fun & Rest with Minimal to No Screens
Easy, low-cost ideas you can try right now to help balance your tech-time and habits. This list blends research-backed resets with ideas shared by our community. Add yours below to grow the Play-book.
Youth Insight
"It's just a habit. To change a habit, you have to replace it. Find something else you enjoy and do that instead—soon the new activity becomes your habit."— Youth interview participant
Pro Tip: Get Support
Ask a friend, relative, or trusted person to act as an accountability buddy. Share a simple goal—like "30 minutes a day on my hobby instead of scrolling"—and ask them to check in weekly. Text them when you're tempted to go back to old habits, and let their encouragement help you stay on track.
💡 Try These Ideas
Click the clipboard icon to copy any idea that resonates with you
Add to the Community Playbook
Share your own ideas to help others find balance
Sources
• Setia et al. (2025) Peer-reviewed (open access): Digital Detox Strategies & Mental Health (2025)• Brown University Health: What's a digital detox—and do you need one?
• CPS - Canadian Paediatric Society — Caring for Kids: Screen use & digital media (school-aged & teens)
• CPS - Canadian Paediatric Society — Position: Digital media: Promoting healthy screen use
• RCPsych - Royal College of Psychiatrists (UK): Technology use & the mental health of children and young people (CR225)
• WHO - World Health Organization (ICD-11): Gaming disorder — Q&A
• NIB health insurance (AU): How to embrace a digital detox