The Social Media Workbook for Teens

The Social Media Workbook for Teens

Goali Saedi Bocci, PhD

Is social media stressing you out? Written by a millennial psychologist and media expert, this workbook offers practical skills to help you reduce anxiety, balance screen time, deal with cyberbullies, and take charge of your life.

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Is social media stressing you out? Written by a millennial psychologist and media expert, this workbook offers practical skills to help you reduce anxiety, balance screen time, deal with cyberbullies, and take charge of your life.

Social media has drastically changed how we communicate with one another. In many ways this is a good thing. For example, it’s easier than ever to stay connected to family and friends who live far away. But social media can also become addictive, stressful, and even alienating. If you’re like many teens, you probably check your smartphone several times throughout the day to stay up to date on the news from friends. But what happens when you’re so worried about missing the latest posts on your feed that you end up missing out on real life adventures and connections?

Grounded in evidence-based cognitive behavioral therapy (CBT), this unique and relatable workbook will help you manage the stress and anxiety that can result from excessive screen time. You’ll discover how to choose friends over followers, find tips for navigating cyberbullying, and discover new ways to get back in touch with your own life—without your smartphone or other devices.

ISBN# 9781684031900
Pages 152
Cover softback
Year 2019


Goali Saedi Bocci, PhD, is a licensed clinical psychologist in private practice, published author, millennial expert, TEDx speaker, and media personality. She earned a PhD in clinical psychology from the University of Notre Dame; and completed her internship at the University of California, Berkeley; followed by a fellowship at Stanford University. Bocci has been a columnist for Psychology Today, writing the Millennial Media blog for nearly a decade, and garnering over two million hits worldwide. She is also a highly sought-after expert for top media outlets, including TIME, Newsweek, ABCNews, Chicago Tribune, Cosmopolitan, Refinery29, Elle, and Glamour; and has served as a recurring guest on the morning television show AM Northwest. You can find more information about her



To the Parents and Professionals Reading This Book

To the Teens Reading This Book

Section 1: De-Friending Your Devices

Activity 1. Do I Really Have a Problem with Social Media?

Activity 2. Living in the Present or on Your Feed?

Activity 3. Social Media Culprits

Activity 4. Daily Tracking Log

Activity 5. Stages of Change

Activity 6. Goal Setting for Change

Activity 7 Creating Family Change

Activity 8. Tapping Your Tech-Free Tribe

Activity 9. Setting Boundaries to Save Your Sanity

Activity 10. Pros and Cons

Section 2: Applicable Survival Skills

Activity 11. Social Media Stress Management

Activity 12. Dealing with Device Distress

Activity 13. When Cyberbullying Strikes

Activity 14. Getting Bored on Purpose

Activity 15. Distracting Yourself…Without Devices

Activity 16. Reading Books, Not Screens

Activity 17. Sleep and Blue Lights

Activity 18. Journaling Instead of Tweeting

Activity 19. Exercising Without Earbuds

Activity 20. Tech Time Management

Activity 21. Self-Care for Social Media Overload

Activity 22. Nourishing Your Body

Activity 23. Nourishing Your Soul

Section 3: Going Tech-Free

Activity 24. Virtual World to Real World

Activity 25. Making Time for Friends

Activity 26. Self-Harm and Social Media

Activity 27. Tech-Free Weekends

Activity 28. “Smart” vs. “Dumb” Phones

Activity 29. Developing Self-Compassion

Activity 30. Looking Ahead

Activity 31 Making A Pledge




”…Going Tech-Free involves learning about potential hobbies In Real Life (IRL), and using newfound time to delve into self-growth and personal development.

What I love most about this book is the wealth of actionable activities. In this book, you will learn how to nourish your body; set healthy boundaries; engage in positive coping skills; reduce stress and anxiety; and increase self-compassion, mindfulness, and acceptance. And these are just a few of the things you will learn. There are a myriad of hands-on interventions from two researched and evidence-based programs: Cognitive Behavioral Therapy (CBT) and Mindfulness-Based Interventions (MBIs).”


“This book is for typical teens (and adults) who frequently experience FOMO, stress, low self-esteem, and sadness when using social media. The book offers simple steps for choosing when and how to use social media. This book will support you in finding more happiness and freedom both online and IRL.”

—Amy Saltzman, MD, author of A Still Quiet Place for Teens

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