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DIGI5-min read

Social Media Wellness

By Ana Homayoun

#Social Media#Teen Wellness#Digital Literacy#Three Ss Framework#Self-Regulation#Education

Section 1: Analysis & Insights

Executive Summary​

Thesis: Social media is not just a distraction; it is the new playground for social and emotional development. Adults must move beyond fear and control to help teens build "Social Media Wellness"—the ability to use tools intentionally in alignment with their own values.

Unique Contribution: Homayoun introduces the Three Ss (Socialization, Self-Regulation, Safety) as a universal lens for evaluating any app or behavior. She emphasizes that "online" and "offline" are now one seamless world, and wellness requires skills in self-regulation more than just external blocking.

Target Outcome: A teen who doesn't just follow rules, but has the internal compass to make healthy choices (sleep, focus, kindness) even when the parent isn't watching.

Chapter Breakdown​

  • The Landscape: Understanding the "side effects" (Anxiety, Comparison, Sleep Loss).
  • The Framework: The Three Ss (Socialization, Self-Regulation, Safety).
  • Implementation: Academic wellness, Social wellness, Physical wellness.
  • Tools: Family agreements and conversation starters.

Nuanced Main Topics​

The Three Ss Framework​

Use this to evaluate any app or situation:

  1. Socialization: Does this build healthy connection or fuel comparison/exclusion?
  2. Self-Regulation: Can I stop using this? Does it disrupt my sleep/mood?
  3. Safety: Is my privacy protected? Am I physically safe? This frame shifts the focus from "Is this app bad?" to "How am I using this app?"

Compartmentalization (Monotasking)​

Multitasking is a myth that destroys academic performance and increases anxiety. Homayoun advocates for "Compartmentalization": doing one thing at a time. Phone away during homework. Social media only during breaks. This reduces the "always-on" exhaustion.

Clusters of Connection​

Resilience comes from having multiple, distinct friend groups (School, Sports, Cousins, Art Class). If a teen's entire social life is in one basket (e.g., School Friends) and that basket explodes online, they are devastated. Healthy teens have diverse "clusters" so they have a safe harbor if one storm hits.

The "Why" (Values Alignment)​

Teens ignore rules ("Don't use Snapchat") but they listen to their own goals ("I want to play college soccer"). Help them see how digital habits support or sabotage their goals. "If you stay up till 2am scrolling, how does that help your soccer training?"

Section 2: Actionable Framework

The Checklist​

  • Define Values: Do the "Values Exercise" to find their "Why."
  • Audit Sleep: Track sleep for a week. (Data usually shocks the teen).
  • Create Clusters: Encourage friendships outside of the main school circle.
  • Monotask: Implement "Phone-Free Homework Zones."
  • Curate Feed: Unfollow accounts that make you feel bad/inadequate.
  • Family Agreement: Draft a collaborative acceptable use policy.

Implementation Steps (Process)​

Process 1: The Values Alignment Conversation​

Purpose: Shift motivation from external to internal.

Steps:

  1. List Values: Ask teen to circle their top 5 values (e.g., Friendship, Health, Success, Fun).
  2. Audit: Look at their screen time stats.
  3. Connect: "Does spending 3 hours on TikTok support your value of 'Success'?"
  4. Pivot: "How could we change this so your time matches your goals?"

Process 2: The Sleep Rescue Plan​

Purpose: Fix the #1 source of teen fragility (Sleep Deprivation).

Steps:

  1. Baseline: Track sleep hours for 3 days.
  2. The Buy-In: Explain that sleep cleans the brain (glial cells) and boosts mood.
  3. The Barrier: Identify what stops sleep (usually the phone).
  4. The Change: Charging station in the kitchen (parents too!).
  5. Wind Down: 30 mins tech-free before bed.

Process 3: Compartmentalized Homework (Pomodoro)​

Purpose: Cut homework time in half and reduce stress.

Steps:

  1. Setup: Phone in another room. Browser tabs closed.
  2. Timer: Set for 25 mins.
  3. Work: Intense focus on ONE task.
  4. Break: 5 mins (stretch/snack, NOT phone).
  5. Reward: After 4 cycles, take a longer break (check phone then).

Process 4: Social Media Spring Cleaning​

Purpose: Improve mental health by curating inputs.

Steps:

  1. Scroll: Go through "Following" list together.
  2. Feel: Ask "How does this account make me feel?" (Jealous? Bored? Inspired?).
  3. Act: If it's negative, Unfollow or Mute.
  4. Add: Follow accounts that inspire (hobbies, art, sports, positivity).

Common Pitfalls​

  • The "Techno-Spy": Secretly reading messages without cause (destroys trust).
  • The Hypocrite: Telling kids to get off phones while you scroll Twitter.
  • The Ban: Banning an app usually just makes them use it in secret. (Teach how to use it instead).
  • Ignoring the "Good": Failing to acknowledge the fun/connection parts of social media (makes you seem out of touch).