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Artificial Intelligence (AI) is now part of many of the apps and platforms young people use every day. From the videos that appear on your feed, to filters, chatbots and image-editing tools, AI shapes what we see online and how we interact with the digital world.

While these tools can be creative and useful, they can also influence how we feel about ourselves, what information we trust and how much time we spend online. Understanding how AI works can help you make informed choices and protect your wellbeing online.

As part of April’s Just Talk campaign, we’re exploring how AI shows up in everyday digital life and sharing tips to help young people navigate it in a healthy and balanced way.

 

 

How AI shapes what you see online

Many social media platforms use AI to decide what content appears on your feed. These systems look at what you watch, like, comment on or share, then show you similar content.

Over time, this can create a narrower view of the world. If you’re mostly shown the same types of content or opinions, it can start to feel like this is what everyone thinks or experiences. In reality, people’s lives, views and experiences are far more varied than what appears on a single feed.

Being aware of how algorithms work can help you step back and remember that social media doesn’t show you the full picture. 

 

Things to keep in mind:

  • Some images or videos may not be real, even if they look convincing.
  • Filters and editing tools can create unrealistic standards of appearance.
  • Chatbots and AI tools can offer suggestions, but they’re not a replacement for talking to someone you trust.
  • AI systems can make mistakes or repeat incorrect information.

Taking a moment to question what you see online can help you stay in control of your digital experience.

Things to think about when using AI tools

AI tools can be fun and helpful, but it’s important to use them thoughtfully.

  • AI can create realistic images or videos of celebrities or people you know, making it look like they’re saying or doing things they haven’t actually said or done.
  • Filters and editing tools can change how people look, which can affect how we feel about our own appearance.
  • Chatbots can be useful for information or ideas, but they can’t replace real conversations.
  • AI tools don’t always get things right and can sometimes make information up.

 

Tips for protecting your wellbeing online

Technology can be a positive part of everyday life when it supports creativity, connection and learning. Here are some simple ways to keep a healthy balance:

  • Set limits on how much time you spend scrolling.
  • Follow accounts that make you feel positive, supported or inspired.
  • Remember that edited images don’t show the full picture.
  • Take a break from online content if it starts to feel overwhelming.

Research shows that there are simple actions that help us to feel good: 

Connect

5 Ways to Wellbeing connect icon

Connect with people around you. Spend time with your friends and family. Use different ways to communicate.

Be active

5 Ways to Wellbeing be active icon

Physical activity helps boost your mood. Go for a walk or a run. Cycle, dance or play a game. Walk to school instead of getting the bus. Go to the park. Try a new activity.

Keep learning 

5 Ways to Wellbeing learn icon

Set yourself a goal. Learn something new. Research something you’re interested in. Learn a new word or a random fact. Take up a new hobby.

Take notice

5 Ways to Wellbeing notice icon

Take time to sit and become aware of what’s around you. Listen to all the different noises you can hear, notice what you are thinking about, and try taking some slow deep breaths. You could also think about three things in your life that you are grateful for.

Give

5 Ways to Wellbeing give icon

Do something nice for a friend. Thank someone. Smile. Volunteer your time. Raise money for charity. Be a good role model. Take action to improve your neighbourhood.

They’re called the Five Ways to Wellbeing, and they form the foundation of the challenge above!

Doing these five things as much as you can is a great way to look after your emotional wellbeing.

Find out more about wellbeing and easy ways to improve your mood:

For primary school age

For secondary school age 

Mental health support for all children and young people in Hertfordshire

Digital Parenting - Vodafone UK News Centre

Smartphone Free Childhood

Generation Focus – Giving every child the benefits of a smartphone free school day.

Childnet — Online safety for young people

Keep Children Safe Online: Information, advice, support - Internet Matters

Home - Children and Screens


 

Mental health information for young people

Early help: If you’re experiencing difficulties and need support

If you’re experiencing difficulties, feelings of anxiety or low mood, or while you are adjusting to changes in life you could talk to your parent, carer, teacher or Mental Health Lead at your school, or your GP.  There are also lots of services in Hertfordshire offering support.

Information on where to find support

Emotional help at a glance (PDF 94KB) for young people in Hertfordshire.

Just Talk listens to challenges young people face and has information to help all year round.

We create tools and resources in response to your concerns, and in collaboration with young people, to make sure they suit your needs.

Find advice and support for your worries

If you're experiencing or are worried about bullying

 

Information for Parents and Carers

The Herts Hub - Young People's Mental Health Services

What to do if your child tells you they struggling

For primary school ages (PDF 122KB)

For secondary school ages (PDF 173KB)

The Children’s Wellbeing Practitioner Service provides early intervention emotional wellbeing and mental health support to children and young people aged 5-19 who would benefit from early intervention, low intensity support.

Early Help for Children and Young People

If your child is feeling low, anxious, or generally struggling, there are lots of services available to help, all year round.

Information on where to get help

You can also find lots of information and services catered to parents and carers on our advice page. 

Five Ways to Wellbeing

Research shows that there are ways to improve personal wellbeing.

Encourage your child find out more about wellbeing and easy ways to improve their mood:

For primary school age

For secondary school age