Free recognition checklist

Red flags worth paying attention to

Not a diagnosis. Not a label. A structured prompt to help you put words to what you may already be noticing in your child. Tick what feels familiar, then look at where the ticks cluster. That is where to start.

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DigitalParents.AI

Free printable resource

digitalparents.ai/free/red-flags-checklist

Most parents who notice strain online see it first in one or two domains, not all six. The point of this checklist is to help you locate where, so you have somewhere specific to begin instead of a vague sense that something is off.

M

Mood

  • More irritable in the hour after they put a device down
  • Noticeably flat, withdrawn or anxious without an obvious cause
  • Strong emotional reaction (tears, anger) when asked to stop using a device
  • Lower frustration tolerance for small everyday things
S

Social

  • In-person friendships have shrunk, or stopped being mentioned
  • Spends most free time talking to or about people they have never met
  • Reports of being left out, blocked, or excluded from group chats
  • Sudden change in who they call their close friends
S

Sleep

  • Going to bed later than usual on devices, harder to wake
  • Tired in the morning even after a full night in bed
  • Wakes during the night, you suspect to check messages
  • Sleep is shallow or interrupted, dark circles under eyes
B

Body and self

  • New negative comments about appearance, weight or body
  • Spending unusual amounts of time on appearance before going online
  • Comparing themselves to people they follow
  • Less interest in food, eating, or physical activity they used to enjoy
S

Schoolwork and focus

  • Concentration on schoolwork has dropped noticeably
  • Homework that should take 30 minutes is taking 2 hours
  • Grades or teacher feedback have shifted in the last term
  • More avoidance of tasks they could previously complete on their own
S

Secrecy and signals

  • Closes apps or hides the screen quickly when you walk into the room
  • Has accounts or apps you did not know about
  • Vague, evasive or annoyed when you ask normal questions about online life
  • Says “you wouldn’t understand” when something has clearly upset them

What to do with what you ticked

  1. Look at where the ticks cluster. One domain with several ticks usually matters more than several domains with one tick each.
  2. Hold off on diagnosis. This checklist does not name a condition. It names a pattern. The pattern is information, not an answer.
  3. Open one conversation, not five. Pick the smallest, gentlest opener for the cluster you noticed. The first conversation is rarely the important one. The fact that you started one is.
  4. If something concerns you about safety, talk to someone qualified. Your GP, your child's school counsellor or pastoral lead, or the helplines below.

Important

This is a parent-reflection tool, not a clinical assessment. If you are worried about your child's mental health or safety, please speak to a qualified professional. UK helplines: Samaritans 116 123, Childline 0800 1111, YoungMinds Crisis Messenger (text YM to 85258).

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