Daily screen time
7h 22m
Average teen screen time per day (reported in 2019).
The Hour of Empowear Challenge
Zip up. Unplug. Reconnect, with yourself, with others, and with real life beyond the screen.
Welcome to a movement of mindfulness + connection.
Our Zen Zip Hoodie isn’t just clothing, it’s a symbol of our commitment to combat cyberbullying and foster genuine human connection.
For one hour, we invite you to zip up, unplug, and reconnect, whether that’s meaningful conversation, self-care, or simply being present. Every moment offline strengthens relationships and helps build a culture of positivity and kindness.
By participating, you’re not just taking a break, you’re taking a stand against cyberbullying and championing meaningful relationships.
In a world full of constant distraction, choosing mindfulness creates strength, love, and the kind of connection that transforms lives.
Join thousands taking back one hour a day.
Why does a phone routine improve mental fitness and performance? Because it is a double win for your mind and your life.
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When you commit to the 30-Day Challenge, you:
- Break free from constant comparison. Stop measuring your life against someone else’s highlight reel.
- Reset your brain to focus at a higher level. Lower dopamine overload so you can think clearly, compete harder, and stay locked in.
- Unlock real productivity. Get more done in less time with less distraction.
- Show up fully for your team. Be present with teammates and coaches. Build real connection.
- Perform faster, stronger, and smarter. Train your mind like your body and gain a real competitive edge.
But it goes deeper than performance.
- Feel more peace. Less noise. Less pressure. More calm.
- Be happier and more grounded. Start enjoying moments instead of scrolling past them.
- Take back control of your life. You decide how you spend your time, not your phone.
- Be the master, not the puppet. Stop reacting. Start choosing.
- Reconnect to what actually matters. Real conversations. Real moments. Real life.
- Elevate your game and your mindset. This is where confidence, clarity, and resilience are built.
- Find your edge. While everyone else is distracted, you are dialed in.
- Reach your true potential. Mentally, emotionally, and athletically.
48 hrs
many report more clarity and energy
30 days
work toward about 1 hour less per day
Real life
over scrolling, with support
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Digital Overload, by the Numbers
These trends help explain why “Turn Off + Tune In” matters — especially for kids and teens.
Daily screen time
8h 39m
Now, Reported teen screen time as of 2021.
Phone touches
176/day
How often kids touch their phones each day (est.).
Text volume
300+/day
Kids can send 300+ texts per day (est.).
Notifications
200+/day
Over half receive 200+ notifications daily; some arrive during school hours.
Lifetime exposure
39,000 hrs
Estimated time on phones by age 16 (varies widely by household).
More data points worth knowing
- 3+ hours/day on social media has been associated with double the risk of poor mental health outcomes for adolescents (reported in public health advisories).
- 66% of teenagers report feeling anxious when they don’t have their smartphones.
- 47% of teenagers say they’re constantly checking their phones.
- Nearly 2/3 of children spend 4+ hours/day on smartphones (reported in surveys).
- The share of 16–24-year-olds using smartphones reportedly grew from 86% (2012) to 98% (2021).
- Turning off notifications can help reduce mental “noise” and support calmer attention during school, practice, and recovery.
The goal isn’t “no tech.” It’s intentional tech — building the habit of presence, even for one hour.
Data compiled from internal research notes and widely cited public health / pediatric guidance. (If you want, I can add a short “Sources” line that matches your exact references list.)
Mental Fitness Matters
Why Phones Can Impact Mental Health
There isn’t one single cause — but there are common patterns that can increase stress, reduce confidence, and make it harder for teens to feel grounded and supported.
Common contributing factors
-
Social comparison + cyberbullying
Social platforms can amplify comparison and negative feedback, impacting self-view and relationships.
-
Sleep disruption
Excessive phone use can delay bedtime and reduce quality sleep — and sleep is foundational for mental health.
-
Social isolation
When scrolling replaces real connection, teens can feel more alone — and isolation is a major risk factor.
Practical ways to reduce overuse
-
Set a digital curfew
Choose a consistent “phones off” time at night to protect sleep and recovery.
-
Charge phones outside bedrooms
Keeping chargers in a shared space makes it easier to unplug without conflict.
-
Use safety tools when needed
Family monitoring tools (like Bark) can support healthy boundaries — especially for younger kids.
-
Talk openly — early and often
Honest conversations about anxiety, depression, and stress build trust and reduce stigma.
If you or someone you know is in immediate danger, call your local emergency number right away. In the U.S., you can call or text 988 for the Suicide & Crisis Lifeline.
Mental Fitness Research
The Real Impact of Digital Harm
Cyberbullying, self-harm, and mental health challenges are not isolated issues. Research shows clear links between digital behavior, emotional wellbeing, and long-term outcomes for youth.
Cyberbullying
Lifetime exposure to cyberbullying has more than doubled — from 18% in 2007 to 37% in 2019. (Patchin & Hinduja, 2019)
Over 60% of students report cyberbullying severely impacts their ability to learn and feel safe at school. (Hinduja, 2018)
59% of U.S. teens have experienced online harassment, and over 90% believe it’s a serious issue for their generation. (Pew Research Center, 2018)
Self-Harm
Youth targeted by cyberbullying face a significantly higher risk of self-harm and suicidal behaviors. (John et al., 2018)
Approximately 18% of adolescents report self-harming at least once. (Monto et al., 2018)
Around 6% of students report digitally self-harming — anonymously posting or sharing harmful content about themselves. (Patchin & Hinduja, 2017)
Suicide
Students who experience bullying or cyberbullying are nearly twice as likely to attempt suicide. (Hinduja & Patchin, 2018)
Suicide ideation and attempts among adolescents have nearly doubled since 2008. (Plemmons et al., 2018)
Suicide is now the 2nd leading cause of death for individuals ages 10–34. (CDC, 2019)
Mental Health
Bullying and cyberbullying are linked to low self-esteem, anxiety, depression, academic difficulties, delinquency, and suicidal ideation. (Hinduja, 2018)
1 in 5 U.S. children experience a serious mental health concern, yet only 20% receive adequate support. (CDC, 2019)
Bullied youth face a significantly higher risk of developing suicidality. (Limbana et al., 2020)
Awareness is the first step. Boundaries, connection, and intentional disconnection help protect mental fitness.