Feed Check

What it is

Feed Check is a printable self-esteem workbook for teens (about 12 to 17) about social media. It isn't a detox and it doesn't take anyone's phone away. It helps teens notice how their feed actually makes them feel, catch comparison when it shows up, tidy what drains them, add more of what they like, and try an hour without their phone now and then, just to see. It's written in plain teen language with a calm, grown-up look. No lectures, no scary statistics, nothing babyish.

What's included

• Start here: why your feed is a room you spend hours in, ground rules, and how feeds learn
• How it works: six steps at your own pace, plus a "short on time" starting point
• Scroll Log: rate your mood before and after you scroll (1 to 5)
• What My Feed Does to My Mood: 12 kinds of posts sorted into lifts me, meh, or drains me
• Account Audit: go through who you follow and choose keep, mute, unfollow, or not sure
• Comparison Check: for when a post leaves you feeling behind (what it shows, what it doesn't show, what it could be hiding, and whether the envy points at something you want)
• Sample Check: a filled-in example
• Behind the Post: six things a post leaves out and three comparison traps, plus things to say to yourself
• Mute, Unfollow, Keep: your list, with "mute without drama" words if someone asks
• Feed Refill: what you want more of, accounts to try, and how to train your feed
• Phone-Free Hour Menu: 30 ideas in 6 groups (move, make, chill, people, outside, reset)
• My Phone-Free Hour: a week log with no streaks to break
• Pocket Cards: 6 cut-out cards for a phone case or wallet
• 30-Day Check-In: before-and-after ratings and your own feed rules
• Good to know: online safety and support, a note for grown-ups, and ways to use it
• 10 phone lock screens: 5 quiet reminders, each in light and dark

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