Digital Wellness

Using technology in a healthy way

Digital Wellness aims to promote healthy habits essential to using technology in ways to maintain a healthy lifestyle.

Ways to improve our digital wellness

  1. Stay active – Children and youth aged 5 to 17 years old should get 60 minutes of moderate-to-vigorous physical activity per day.
  2. Limit recreational screen time (not school related) to no more than 2 hours per day.
  3. Get enough sleep – Children ages 5–13 years old need 9–11 hours of sleep/night to feel refreshed while children 14–17 years old need 8-10 hours of sleep/night as part of a healthy lifestyle.
  4. Build healthy relationships – It’s important that kids learn to engage with others and understand diverse perspectives and identities; empathize with others, listen and be respectful.
  5. Discuss feelings about online activity – Kids are encouraged to reach out to a parent or trusted adult to discuss online activity and let them know if something is upsetting them.

Prescription: Nature

It is commonly believed that nature has a positive effect on health and leads to improvements in overall mental health, self-esteem, ability to handle stress and resiliency.

Research has found that spending two hours or more in nature per week can improve overall health and well-being.

Here are some ideas:

  • Unplug from technology and take a break from the screen
  • Go for a walk in a park or forest
  • Lay down in the grass and watch the clouds, listen to the sounds of nature

Getting help

Kids Help Phone provides free, 24/7 confidential support for your mental health and well-being.

Help is available online by visiting or by calling 1-800-668-6868 OR texting 686868


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Are Canadian children getting enough sleep?
A Prescription for Nature