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 ✓ Which "Empty Calorie" habit could you reduce by just 10 minutes tomorrow? ✓ Which "Nutritious" activity could you do more of? Write one swap you will try: "Instead of _______, I'll _______." Mission 3: The Screen-Off Experiment Topic: Emotional Regulation (Unplug to recharge!) The Task: Test what happens to your body, mood, and sleep when you create screen-free moments. What to do: Choose ONE of these challenges and try it for 5 days: Challenge A - The Digital Sunset Stop ALL screens at least 30 minutes before bedtime. Do something calm instead (read, draw, stretch, talk to family). Challenge B - The Break Master Every 30 minutes of screen time, take a 5-minute screen-free break (walk, stretch, look out the window, breathe deeply). Challenge C - The Present Meal Keep all devices away during at least one meal each day. Focus on your food and the people around you. Track each day: ✓ Did I complete the challenge? How did I feel? The Reflection: After 5 days, answer: Which day was hardest? Which was easiest? What changes did you notice in your sleep, mood, or energy? Will you keep this habit? Why or why not? Mission 4: The Connection Quest Topic: Face-to-Face Connection (Real presence matters!) The Task: Discover the difference between screen connection and in-person connection. What to do: Complete these 3 mini-quests over the next week: Quest A - The Device-Free Conversation Have a 10-minute conversation with a family member or friend with NO phones visible. Put them in another room. Really, listen and ask questions. Quest B - The Memory Interview Ask a parent, grandparent, or older relative to tell you a story from their life—something funny, important, or surprising. Listen without checking any device. Write down one thing you learned. Quest C - The Presence Check Notice 3 times when you (or someone else) reaches for a phone during a conversation or shared activity. What happened to the connection in that moment?
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