Social media can help you stay connected, build community, discover opportunities and access information. At the same time, constant connection can affect your mood, sleep, focus and overall well-being. Using social media intentionally can help you enjoy its benefits while reducing some of the challenges it can present.

Build Healthy Engagement

Social media is designed to capture attention, making it easy to spend more time scrolling than intended. Studies have found links between heavy social media use and higher levels of anxiety, loneliness, sleep disruption and difficulty concentrating. Paying attention to how social media affects your mood, energy and productivity can help you build healthier habits.

Try asking yourself:

• Do I feel better or worse after using this platform?
• Am I using social media intentionally or out of habit?
• Is social media helping me connect, or is it distracting me from what matters most?

Small changes, such as setting boundaries around screen time or taking breaks during stressful periods, can make a meaningful difference.

Think Critically About What You See and Share

Not everything online is accurate, complete or trustworthy. Social media algorithms often prioritize content that generates engagement, which can sometimes amplify misinformation, unrealistic comparisons or emotionally charged content. AI-generated content can look convincing even when it isn’t accurate. Before sharing posts, images or videos, check the source and think critically about whether the information is reliable.

Digital literacy skills can help you:

• Verify information before sharing it.
• Consider the source and credibility of content.
• Recognize edited, curated or misleading posts.
• Be aware of how algorithms shape what appears in your feed.
• Find relatable mental health and wellness information online.

Developing these skills can help you make informed decisions and create a healthier digital experience.

Tips for Healthier Social Media Use

• Set app limits or designated social media-free study times.
• Turn off nonessential notifications to reduce distractions.
• Take short breaks from social media during exams or stressful periods.
• Curate your feed by unfollowing accounts that negatively affect your well-being.
• Follow credible sources for health, wellness and academic information.
• Notice how social media affects your mood, sleep and concentration.
• Reach out for support if online experiences begin affecting your mental health.

Helpful Resources

• Wolfpack Wellness: NC State’s hub for student wellness, mental health resources and well-being programs.
• NC State Counseling Center: Mental health support, counseling services and wellness resources for students.
• JED Campus at NC State: Information on NC State’s work to support student mental health and suicide prevention.
• Center for Digital Thriving: Research-informed tools for healthier technology use.
• Bergen Social Media Addiction Scale: A short self-reflection tool for thinking about social media patterns.
• Internet Addiction Assessment: A broader self-reflection tool for technology use. It is not a diagnosis.
• Social Media Addiction Test: Another optional self-check for reflecting on social media habits.

Take the Next Step

Review one app today. Adjust the notifications, time limit or accounts you follow so the platform works better for you.

Artificial intelligence (AI) is becoming a daily part of student life, from writing help to study tools and creative projects. Understanding how to use AI in healthy, ethical and effective ways can help you stay focused, learn more deeply and protect your well-being. AI is also evolving quickly, so learning how to adapt to new tools is an important modern skill. Using AI thoughtfully now can prepare you for workplaces where these tools are becoming standard. Think of AI as a support tool, not a replacement for your own thinking. It can help you get started, but you are still responsible for the final work, the accuracy of the information and the choices you make.

Using AI Wisely

AI tools can help you brainstorm ideas, understand tough concepts or organize your work. But they’re not perfect. They can make mistakes, sound confident when they’re wrong or distract you from actually learning the material. Using AI as a support instead of  a shortcut helps you stay engaged and build real skills. Treating AI like a study partner, rather than a replacement, keeps you in control of your learning and strengthens your critical thinking.

Know Academic Integrity Boundaries

Different classes have different rules about AI use, and it’s important to know what’s allowed. Relying too heavily on AI can blur the line between your work and generated content. Setting clear boundaries helps you stay honest, avoid stress and protect your academic record. It also ensures your grades reflect your own understanding, not the output of a tool. When in doubt, ask your instructor or check the course AI policy to stay on the safe side.

Student-Friendly Tips or Takeaways

• Check your instructor’s AI policy before using any tool.
• Use AI for brainstorming or clarity, not for completing full assignments.
• Compare AI answers with your notes to catch errors or missing details.
• Set time limits so AI doesn’t become a distraction.
• Ask for help from a professor or TA if you’re unsure what’s allowed.

Helpful Resources

• NC State Office of Student Conduct: Guidance on academic integrity and responsible academic choices.
• NC State Libraries: Research support and workshops on AI tools, citation management and digital research skills.
• Academic Success Center: Study strategies, tutoring and academic skill support.

Take the Next Step

Before using AI on your next project, write down what you plan to use it for and what work is still yours to complete.

Every scroll, post and search history influences how others see you. Digital citizenship means using technology in ways that are safe, honest and respectful, both to protect yourself and the people around you online. It also means knowing how to spot misinformation and protect your privacy.

Spotting Misinformation Online

Not everything that looks credible online actually is. Algorithms reward content that gets attention, not content that’s accurate, so misleading claims can spread just as fast as real news. Before sharing something, check who wrote it, look for the original source and see if other trusted outlets are reporting the same thing. A few extra seconds of checking can stop misinformation from spreading further.

Managing Your Digital Footprint

Your digital footprint is the trail of posts, comments and shares you leave behind, and it doesn’t disappear. Future classmates, employers and even strangers can find it. Before you post, pause and ask whether you’d be comfortable with a professor or future boss seeing it. Adjust privacy settings on your accounts regularly, since defaults often share more than you expect.

Student-Friendly Tips or Takeaways

• Check the source before you share a post or statistic.
• Review your privacy settings on each platform you use.
• Turn off non-essential notifications during class or study time.
• Pause before posting and consider who might see it later.
• Reach out to a campus counselor or the Office of Student Conduct if cyberbullying or harassment is affecting you.

Helpful Resources/Call to Action

• News Literacy Project: Practical tools for spotting misinformation and evaluating sources online.
• Cyberbullying Research Center: Fact sheets and guidance for recognizing and responding to online harassment.
• The Ohio State Digital Well-being and Citizenship: A model page covering digital footprint management and privacy settings.
• JED Foundation and Digital Wellness Institute: General digital wellness content, best suited to an overview or landing page.
• Center for Humane Technology: Learn how social media and other digital technologies are designed to capture attention and explore strategies for building healthier technology habits.

Take the Next Step

Check the privacy settings on one account today. Small changes in how you manage your digital presence add up.

Gaming can be a fun way to relax, connect with friends, and take a break from stress. It can also take a toll on sleep, focus and well‑being when it starts crowding out other parts of life. 

Finding balance doesn’t mean giving up what you enjoy — it means making sure gaming supports your overall health. With a few small adjustments, you can keep it fun without feeling overwhelmed.

Signs to Notice

It’s normal to enjoy gaming, but some patterns may signal it’s becoming too much. You might notice late-night sessions cutting into sleep, missed meals or assignments, irritability when you cannot play or difficulty focusing because you are thinking about gaming. Paying attention to these shifts can help you stay in control of your time and well-being.

Build Healthy Gaming Habits

Small changes can make gaming more sustainable. Setting limits, taking breaks and mixing in offline activities can help you enjoy games without feeling drained. You might also try scheduling gaming after key tasks so it becomes a reward rather than a distraction. Building awareness of how gaming affects your mood, focus and stress levels can guide you toward a healthier routine. 

Tips or Takeaways

• Set time boundaries to keep gaming from cutting into sleep or schoolwork.
• Take short breaks every hour to reset your body and mind.
• Notice your mood before and after gaming to spot patterns.
• Limit late-night play to protect your sleep schedule.
• Plan offline activities that help you recharge.
• Reach out if gaming feels hard to control or is causing stress.

Helpful Resources

• NC State Counseling Center: Support for stress, balance and mental health.
• Academic Success Center: Tools for time management and study routines.
• Wellness and Recreation: Activities, programs and spaces that can help you recharge offline.
• Excessive Gaming Screening Tool: A self-reflection tool that may help you think about gaming patterns.

Take the Next Step

Online gambling and betting have become easier to access through mobile sports betting, casino games, card games, fantasy contests and other digital platforms. Risk-based activities such as day trading, prediction markets or cryptocurrency speculation can also create gambling-like patterns for some students.

When gambling is legal for you and done in moderation, some people experience it as entertainment. It can become harmful when it leads to debt, academic concerns, stress, relationship issues or difficulty stopping.

Warning Signs to Notice

• Thinking about gambling more often than you want.
• Chasing losses or gambling again to try to win back money.
• Borrowing money, using credit or skipping expenses to gamble or pay debts.
• Hiding or lying about gambling.
• Feeling anxious, irritable or low when trying to cut back.
• Trying to cut back or quit but not being able to stop.
• Gambling when you feel stressed, bored or overwhelmed.

Make a Plan to Lower Risk

• Decide how much time and money you can afford before gambling.
• Never gamble with rent, tuition, food or bill money.
• Avoid chasing losses.
• Turn off betting app notifications and ads where possible.
• Take a break when gambling affects your mood, sleep or schoolwork.
• Use self-exclusion, deposit limits or cooling-off tools when available.
• Talk to someone early if gambling feels hard to control.

Helpful Resources

• National Problem Gambling Helpline: Call, text or chat 1-800-MY-RESET for support.
• Emerging Adult Gambling Screen: A four-question self-assessment for gambling-related harm among emerging adults ages 18-24. It is not a diagnostic tool.
• More Than a Game: North Carolina education, support and treatment resources for problem gambling.
• ResponsiblePlay.org: Tips for lowering risk if you choose to gamble.
• NC State Collegiate Recovery Community: A staff-supported student community for those in recovery or sober-curious, welcoming all pathways of recovery.
• 988 Suicide and Crisis Lifeline: Call, text or chat 988 for free crisis support if you are in emotional distress or thinking about suicide.

Take the Next Step

If gambling is causing stress, debt or negative impact on academics, reach out before it becomes harder to manage.