1. Icebreaker – “Screen Time Check-In” (10 min)

• Ask learners: “How many hours did you spend yesterday on screens (work + personal)?”

• Use poll (online) or sticky notes on board (in person).

• Short discussion: How does screen time affect your mood, sleep, or physical comfort?

2. Group Task – “Spot the Risk” (20 min)

• Divide learners into small groups (3-5 people).

• Each group receives a short scenario (examples: working 6 hours straight without breaks, scrolling social media late at night, ignoring posture, constant notifications).

• Task: Identify health/well-being risks, discuss signs of burnout or stress, and propose healthier alternatives.

• Each group presents their “risk → solution” findings.

3. Mini-Practice & “Healthy Habits in Action” (15 min)

- Facilitator demonstrates simple practices:

• The 20-20-20 rule (eye relaxation exercise).

·       Stretching or posture reset.

·       Turning off unnecessary notifications.

·       Quick 2-minute guided mindfulness exercise.

- Learners try them in real time.

4. Reflection – “My Digital Wellness Pledge” (10 min)

Each learner writes down or states:

• One unhealthy digital habit they recognize in themselves.

• One specific change they commit to (e.g., tech-free dinner, app time limit, 20-20-20 rule).

Adaptation Tips

• Online: Use breakout rooms for group task; digital wellness pledges shared via Padlet; guided exercise done on camera.

• In person: Use printed trackers; conduct posture/stretching demo in the room; pledges written on sticky notes posted on wall.

• Hybrid: In-room learners and online participants collaborate in breakout groups; facilitator demonstrates exercises for both via webcam/projector.