www.digital-harmony.eu Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them. Project Number: 101195789 — ERASMUS-EDU-2024-POL-EXP-DIGITAL Digital Harmony WP3 – Module 1 Online Digital Harmony Missions Mission 1: The "Screen Weather" Check-In Topic: Emotional Regulation (How do you feel right now?) Topic: Self-Monitoring (How does screen time affect you?) The Task: For the next 3 days, you are the scientist of your own body and mind. What to do: Every time you finish using a screen (phone, tablet, computer, TV, gaming console), open a notebook or document. Write down: ✓ The app or activity you used ✓ How long you used it ✓ Your "Body Weather" and "Mood Weather" afterward: Sunny Cloudy Stormy Energized, happy, eyes feel fine A bit tired, "meh," unfocused Exhausted, grumpy, eyes hurt, headache The Reflection: At the end of Day 3, look at your log. Which activities left you "Sunny"? Which ones turned you "Stormy"? Can you spend 15 minutes less in the "Stormy" zones tomorrow and replace it with something that keeps you "Sunny"? Mission 2: The Digital Nutrition Detective Topic: Digital Nutrition (Feed your mind wisely!) The Task: discover which of your screen habits are "brain food" and which are "empty calories. What to do: For 3 days, sort EVERY screen activity you do into one of these categories: Nutritious Empty Calories Learning something new Scrolling without purpose Creating something (art, videos, writing) Watching autoplay videos endlessly Connecting meaningfully with someone Checking notifications out of habit Solving problems or building skills Playing games just because you're bored At the end of each day, count how many activities fell into each category. The Reflection: Look at your 3-day results. ✓ What is your "Nutritious to Empty Calories" ratio?
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