Digital Boundaries Worksheet for Couples
Building Healthy Technology Habits and Trust in Your Relationship
Important Guidelines
This worksheet helps couples establish healthy digital boundaries and address technology-related challenges in their relationship. Complete this together with open, honest communication. Consider working with a couples therapist if you're experiencing significant digital trust issues or conflicts.
Part I: Current Digital Habits Assessment
Let's start by honestly assessing your current digital habits and their impact on your relationship.
Daily Screen Time
Estimate your average daily usage for each platform/device:
Smartphone Usage
Total daily screen time on your phone
Partner A
Partner B
Social Media
Facebook, Instagram, TikTok, Twitter, etc.
Partner A
Partner B
Gaming/Entertainment
Video games, streaming services, YouTube
Partner A
Partner B
Device Usage Patterns
When do you typically use devices? Check all that apply:
Partner A Uses Devices:
Partner B Uses Devices:
Part II: Digital Behavior Concerns
Rate your level of concern about each digital behavior in your relationship:
Excessive Phone Use During Together Time
Partner A's Concern Level
Partner B's Concern Level
Social Media Interactions with Others
Partner A's Concern Level
Partner B's Concern Level
Pornography or Sexual Content
Partner A's Concern Level
Partner B's Concern Level
Privacy and Secrecy with Devices
Partner A's Concern Level
Partner B's Concern Level
Part III: Social Media and Online Boundaries
Acceptable Social Media Interactions
What types of social media interactions do you consider appropriate in your relationship?
Generally Acceptable Behaviors
Requires Discussion/Agreement
Social Media Sharing About Your Relationship
Partner A's Preferences
Partner B's Preferences
Part IV: Privacy vs Transparency
Device and Account Access
What level of access do you expect in your relationship?
Phone Passcode Sharing
Partner A
Partner B
Social Media Account Access
Partner A
Partner B
What Information Should Be Shared?
Partner A Believes These Should Be Shared:
Partner B Believes These Should Be Shared:
Part V: Quality Time and Digital Detox
Device-Free Times and Spaces
When and where should devices be put away to prioritize your relationship?
Weekly Digital Detox Goals
How much dedicated, device-free time would you like together each week?
Quality Time Priorities
What activities would you like to prioritize during device-free time?
Part VI: Guided Discussion Questions
Question 1: Digital Triggers and Concerns
What digital behaviors trigger concern, jealousy, or insecurity for you? How can your partner help address these concerns?
Question 2: Trust and Transparency
How do you define appropriate transparency in your relationship? What does digital trust look like to each of you?
Question 3: Impact on Intimacy
How do your current digital habits affect your emotional and physical intimacy? What changes would improve your connection?
Question 4: Future Digital Goals
What does a healthy digital relationship look like for both of you? What are your shared goals for technology use?
Part VII: Digital Relationship Agreements
Our Device Usage Agreement
When, where, and how will we use devices around each other?
Our Social Media Agreement
What are our boundaries around social media interactions and sharing?
Our Privacy and Transparency Agreement
What level of access and transparency works for both of us?
Our Quality Time Agreement
How will we protect and prioritize device-free time together?
Part VIII: Implementation and Accountability
Immediate Changes (This Week)
Partner A Will:
Partner B Will:
Accountability Measures
How will you support each other in maintaining these boundaries?
Review Schedule
When will you review and update these agreements?
Digital Boundaries Established
Remember that healthy digital boundaries are about building trust, intimacy, and connection in your relationship. Review and adjust these agreements as your relationship grows.