Couples Worksheet
Digital Boundaries Worksheet
A guided tool for couples to build healthy technology habits, establish shared agreements, and protect the connection that screens can quietly erode.
How to use this together. Complete each section as a couple with open, honest conversation. Use the legend: Partner A and Partner B have separate inputs where relevant. Joint agreements belong to both of you. If technology-related trust issues are significant, working with a couples therapist alongside this tool can help.
Part One
Current Digital Habits
Start by honestly assessing your current habits and their impact on your time together. Estimate average daily usage honestly — this isn't a judgment, it's a starting point.
Daily screen time estimates
Partner A
Smartphone (total)
hrs
min
Social media
hrs
min
Gaming / streaming
hrs
min
Partner B
Smartphone (total)
hrs
min
Social media
hrs
min
Gaming / streaming
hrs
min
When devices are typically used
Partner A checks off
Partner B checks off
Part Two
Digital Behavior Concerns
Each partner rates their level of concern independently. The goal is honest awareness, not accusation. Differences in these ratings are starting points for conversation.
Part Three
Social Media & Online Boundaries
What feels appropriate to each of you online — and where do your expectations differ? There's no universal right answer. These are your agreements.
Social media behaviors — mark what feels acceptable to you
Partner A — Generally fine
Partner B — Generally fine
Behaviors that need discussion or agreement first
How much of your relationship do you want to share publicly?
Partner A
Partner B
Part Four
Privacy & Transparency
What level of access and openness feels right for your relationship? Healthy couples land in very different places here — the goal is a shared agreement you both genuinely accept, not compliance.
Device & account access preferences
Partner A — Phone passcode
Partner B — Phone passcode
Information each partner is comfortable sharing
Partner A is comfortable sharing
Partner B is comfortable sharing
Part Five
Quality Time & Digital Detox
Protecting time together from device interruption is one of the most concrete ways to invest in your relationship. The agreements here don't need to be perfect — they need to be honest and mutual.
Device-free times and spaces — check what you both agree to
Partner A — dedicated device-free hours per week
Partner B — dedicated device-free hours per week
Part Six
Guided Discussion Questions
These questions go deeper than habits and rules. Take turns answering — and listen without planning your response. What matters here is understanding, not agreement.
1What digital behaviors trigger concern, jealousy, or insecurity for you? How can your partner help address these concerns without feeling controlled?
2How do you each define appropriate transparency? What does digital trust feel like when it's present — and what breaks it?
3How do your current digital habits affect your emotional and physical intimacy? What would change if devices were less present?
4What does a healthy digital relationship look like to both of you? Describe it specifically — not rules, but a feeling, an atmosphere.
Part Seven
Our Digital Agreements
Write these in your own words — not perfect policies, but honest commitments you both actually stand behind. They will feel different than rules you feel forced to accept.
When, where, and how will we use devices around each other?
What are our shared boundaries around social media interactions and sharing?
What level of access and openness works for both of us?
How will we protect and prioritize device-free time together?
Part Eight
Implementation & Accountability
Agreements only work if they're acted on. This section turns intention into specifics — what each of you will do this week, and how you'll support each other.
Immediate changes this week
Partner A will
Partner B will
Accountability measures — check what you agree to
When will you review and update these agreements?
Sagebrush Counseling offers online couples therapy across Texas, New Hampshire, Maine, and Montana.