Digital Mindfulness Practice Builder

Welcome to Your Digital Mindfulness Journey

Digital technology has transformed our lives in countless positive ways, but it can also create new challenges. This tool will help you develop a personalized mindfulness practice to create a healthier relationship with technology.

Your Name (optional)

Your Email (optional, for sending your plan)

Your Digital Life Assessment

Let's understand your current relationship with technology.

How many hours do you typically spend on digital devices each day?

8 hours

1 4 8 12 16+

Which digital activities consume most of your time? (select all that apply)

Work/Professional

Social Media

Entertainment/Streaming

Gaming

General Browsing

Communication

What time of day do you find yourself most distracted by technology?

Morning

Afternoon

Evening

Late Night

Throughout the Day

Do you check your phone first thing in the morning?

Yes, right away

Sometimes

No, I delay it

Digital Challenges

Identify the digital challenges that most affect your wellbeing.

Which of these digital challenges do you most relate to? (select all that apply)

Screen addiction

Work-life balance

Social media anxiety

Information overload

Sleep disruption

Constant distraction

Digital comparison

Email overwhelm

Mindless scrolling

Digital FOMO

How much do these challenges affect your daily life?

3 - Moderate Impact

1
Minimal 2
Slight 3
Moderate 4
Significant 5
Severe

Your Digital Wellbeing Goals

Select the goals that matter most to you.

What are your top 3 goals for improving your relationship with technology?

Better sleep

Reduced anxiety

Increased focus

More present in relationships

Improved productivity

Less reactive to notifications

More intentional technology use

Better work-life boundaries

Reduced screen time

Mental clarity

How important is achieving these goals to you?

4 - Very Important

1
Slightly 2
Somewhat 3
Important 4
Very 5
Critical

Your Practice Preferences

Tell us about your preferences for mindfulness practices.

How much time can you dedicate to mindfulness practices each day?

20 minutes

5 min 15 min 30 min 45 min 60+ min

Do you prefer short, frequent practices or longer, less frequent sessions?

Short & Frequent

Medium & Balanced

Longer & Deeper

What's your experience level with mindfulness practices?

Beginner

Intermediate

Advanced

Your Personalized Digital Mindfulness Plan

Based on your responses, we've created a customized mindfulness practice plan to help you develop a healthier relationship with technology.

Your Daily Foundation Practice ▼

Mindful Breathing

5 minutes • Beginner friendly • Meditation

Focus on your breath to anchor yourself in the present moment. This simple practice helps reduce digital distraction and anxiety.

When to practice: Morning before checking your devices

Supporting Weekly Practices ▼

Digital Sunset

60 minutes • Intermediate • Digital Detox

Turn off all screens 1-2 hours before bedtime to improve sleep quality and reduce cognitive stimulation.

Notification Audit

15 minutes • Intermediate • Digital Organization

Turn off non-essential notifications to reduce digital interruptions and improve focus.

Your Recommended Schedule ▼

Here's a suggested schedule to integrate these practices into your daily and weekly routine:

Time	Practice
Morning (7:00 AM)	5-minute Mindful Breathing before checking devices
Evening (9:00 PM)	Digital Sunset - Turn off all screens
Sunday (Any time)	15-minute Notification Audit and digital organization

Helpful Resources ▼

These resources from Positive 4 Mind will help support your practice:

Guided Mindful Breathing Meditation Digital Detox Guide Better Sleep Through Digital Wellness Screen Time Tracking App Recommendations

Explore Resources