These prompts are designed to be both practical and personal. Use them to explore your own digital habits, reflect on your influence in young people’s lives, and reconnect with the values and practices that build resilience in the real world.

Day 1. How has my own relationship with technology changed in the last 10 years?

Trace your personal shift in digital habits—from social media to screen time to how often you “check out” of real life. What impact has it had on your mood, focus, or relationships?

Day 2. When do I feel most present and grounded—and when do I feel most distracted?

What are the conditions or activities that bring your nervous system back into balance? Nature? Books? Conversation? Explore the contrast between screen-fed vs. soul-fed attention.

Day 3. What values do I hope to pass on to the next generation?

List the traits and mindsets you want your kids or grandkids to develop: curiosity, patience, self-confidence, emotional regulation. Are your actions modeling those?

Day 4. How can I create more “real life” opportunities for connection?

Think about small ways you can encourage (or model) face-to-face interaction, outdoor play, or tech-free traditions in your home or family rhythm.

Day 5. In what ways am I complicit in the digital overuse I worry about in younger people?

This prompt is not about guilt—it’s about awareness. Are you defaulting to screens for quiet time, distraction, or babysitting? Where can you shift?

Day 6. How does my phone use affect my mental health?

Notice the emotional impact of your phone. Does scrolling bring you peace or comparison? Does constant connectivity help you feel supported—or overwhelmed?

Day 7. What boundaries do I need around technology?

Brainstorm 2–3 screen-time boundaries you can try this week—for yourself and for your family. For example: No phones at the dinner table. Screen-free mornings. Weekly digital sabbath.

Bonus Prompts:

What did I love to do as a child that didn’t involve screens?

Return to your own childhood. What play, hobbies, or adventures made you feel alive and imaginative? How can you reintroduce some of those things—for you or for the children in your life?

How can I support a teen or child I love in creating a healthier tech-life balance?

Think about how you can help without lecturing. What questions can you ask? What examples can you set? What alternatives can you provide?

What kind of “village” do I need to raise emotionally healthy kids in a digital world?

Reflect on your community. Are you connected to other adults who share your concerns and values? What would a strong support system look like?

Reading The Anxious Generation can stir up grief, awareness, and inspiration all at once. But journaling through those feelings is a powerful way to metabolize the message—and transform it into mindful, generational healing.

You don’t have to have all the answers.

But you can be intentional.

You can be present.

And you can be part of the solution.

The Anxious Generation is an important read for parents, teachers, and legislators as we navigate the dangers of online media for young, impressionable minds.