My screen time journal

This digital journal will help you to plan the next 3 weeks to swap some screen time for something fun off screen to feel good and move more!

1Let's get started

We have some simple questions for you to answer before you start your journal. We will ask you the same questions at the end - so you can see how you feel now and after 3 weeks.
Who is using this journal?*
Full name*
Your age*
My school / Name of child’s school*
Postcode*
We need this so we can send you your prize if you win the prize draw.
Email address*
Mobile phone
Every young person who completes their 3 week journal will be entered into an AMAZING prize draw! If you win, which prize would you like?*
Make sure you keep saving all your journal information as you go along.
Tick the thumb that best shows how you feel
Week 1 - I want to swap some time on screen for something more active off screen*
- Yes
- Maybe
- No
Week 1 - I feel confident about swapping some time on screen for something more active off screen*
- Yes
- Maybe
- No
Week 1 - I know how to swap some time on screen for something more active off screen*
- Yes
- Maybe
- No

How to use your journal

This journal will help you to track how you’re getting on week by week.
Just after mealtime can be a good time to fill out your journal or before bedtime.
Remember other family members may want to fill in their own journal, so it’s a good idea to remind one another and try to do this together.

Save your journal

2Making your plan

To help you swap some of your screen time to feel good and move more, it’s important to make a simple plan that will work for you. Don’t forget you can use your Find your Fun activity swapper to help you find some more fun activities.
Pick something you do every day that you can swap.*
Think about when and where you could do something different and who do you think you could do it with?*
What will you do instead?*
3Your reward

Every young person or parent/family member who completes their journal, will be entered into our AMAZING seasonal prize draw for a Go Kart or another brilliant outdoor prize or £50 worth of Love to Shop vouchers!
Setting goals*
It can be tricky to start journaling and do it everyday so it’s nice to think of some small free treats that you can look forward to!

Save your journal

4Week 1

Complete this chart for the whole week. Make sure you record as much information as you can. It can be tricky to start journaling and do it everyday so it’s nice to think of some small free treats that you can look forward to! Have a think about how you will celebrate your journaling at the end of every week.
Week 1 - Choose a weekly treat*
Day 1
Week 1 - Day 1 - Day of the week*
Week 1 - Day 1 - How much time did you spend on screens today?*
Week 1 - Day 1 - Did you swap some screen time for something active?*
Week 1 - Day 1 - What was the activity?*
Week 1 - Day 1 - Total time of activity*
Day 2
Week 1 - Day 2 - Day of the week*
Week 1 - Day 2 - How much time did you spend on screens today?*
Week 1 - Day 2 - Did you swap some screen time for something active?*
Week 1 - Day 2 - What was the activity?*
Week 1 - Day 2 - Total time of activity*
Day 3
Week 1 - Day 3 - Day of the week*
Week 1 - Day 3 - How much time did you spend on screens today?*
Week 1 - Day 3 - Did you swap some screen time for something active?*
Week 1 - Day 3 - What was the activity?*
Week 1 - Day 3 - Total time of activity*
Day 4
Week 1 - Day 4 - Day of the week*
Week 1 - Day 4 - How much time did you spend on screens today?*
Week 1 - Day 4 - Did you swap some screen time for something active?*
Week 1 - Day 4 - What was the activity?*
Week 1 - Day 4 - Total time of activity*
Day 5
Week 1 - Day 5 - Day of the week*
Week 1 - Day 5 - How much time did you spend on screens today?*
Week 1 - Day 5 - Did you swap some screen time for something active?*
Week 1 - Day 5 - What was the activity?*
Week 1 - Day 5 - Total time of activity*
Day 6
Week 1 - Day 6 - Day of the week*
Week 1 - Day 6 - How much time did you spend on screens today?*
Week 1 - Day 6 - Did you swap some screen time for something active?*
Week 1 - Day 6 - What was the activity?*
Week 1 - Day 6 - Total time of activity*
Day 7
Week 1 - Day 7 - Day of the week*
Week 1 - Day 7 - How much time did you spend on screens today?*
Week 1 - Day 7 - Did you swap some screen time for something active?*
Week 1 - Day 7 - What was the activity?*
Week 1 - Day 7 - Total time of activity*
Week 1 - Looking back at the week*
Take some time to think about how you felt at the end of the week. When you have completed your journal, we’ll be able to look back and see if swapping some screen time for something active, improved your mood.