Defining your Social Media Game Plan: #Goals

Thinking about how you use social media and screens can help you make better choices for your mind, body, and relationships. When you take time to notice how you feel, what you see, and how much time you spend online, you can stay in control instead of letting screens take over. Talking with trusted adults and setting goals for your screen time can help you stay safe, feel better, and enjoy the good parts of being online. 

Think about Yourself

Your social media accounts are all about you! Think about why you are using social media or other screens. Is your goal to talk to friends, find cool videos, or learn something new? Thinking about your goals and what you like helps you control how you use social media, instead of letting it control you. To better understand your goals, ask yourself:

  • What is your goal when you open an app or go online?
  • Did you reach your goal, so you can set it down now?
  • Are you in control of how you use it, or does it feel like it controls you?

Think about What You See

Consider what you see and read online. What purpose does this have for you? Is it something helpful and interesting, or is it making you feel bad? Sometimes you might see things that are mean or make you feel sad, anxious, or even angry. If you notice that what you’re seeing online is often upsetting or distracting you from important things, maybe it’s time to look for content that helps you feel better. You can control some of what you see online by only following pages that make you feel good, and by unfollowing or muting accounts that post things that upset you or make you feel bad about yourself.

Think about what you see online and ask yourself:

  • What kinds of things do you usually look at online?
  • What purpose does this content have for you?
  • If some content makes you feel bad, are there other things you could look at online that might help you feel better or learn something new?

Think about How You Feel

Think about how you feel and how you use screens when you’re feeling strong emotions. Sometimes we use phones or games to escape negative feelings, but there are other ways to calm down, like talking to people you trust, taking a walk, or making art.

When thinking about how social media makes you feel, ask yourself:

  • How does using social media make you feel?
  • Does what you see online make you feel good?
  • When you’re feeling sad, bored, or stressed, do you often use screens or social media to feel better?
  • Are there other ways you can help yourself feel calm that don’t involve a screen?

Think about What Screens Get In The Way Of

Screens shouldn’t stop you from doing homework, seeing friends in person, getting enough sleep, or doing other things. Think about how long you are going to use an app or website and set a clear time limit for yourself. That way, you can reach that time and be able to put your phone down because you planned to stop. To help you set a time limit that works for you, ask yourself:

  • How long are you planning to use social media or a screen right now?
  • Did you set a clear time to stop using it?
  • Does using screens stop you from doing other important things, like homework, spending time with family or friends in person, or getting enough sleep?

Think about Relationships

You can talk with a friend or trusted adult about your online life and how you are feeling about it. By sharing about how you feel about friends online and in real life, you can better understand what purpose connecting online has for you. Talking helps you learn how to use screens safely.

When you think about your friends and family, ask yourself:

  • Do you feel comfortable talking to a parent or trusted adult about your online life?
  • If something online made you feel uncomfortable or upset, would you feel okay talking to someone about it?
  • How do you feel about your friendships online compared to your friendships in real life?
  • What purpose does connecting online have for you in your friendships?

Remember, social media should be something that adds to your life—not something that takes away from it.


Identify Your Five

One way to stay safe online is by using the “Rule of 5,” which means having five trusted people you can talk to when something online feels wrong or confusing. These questions can help you identify five people you can trust:

  • Who do I feel safe talking to when something is bothering me?
  • Who listens to me without judging or getting angry?
  • Who has helped me solve a problem before?
  • Who would I go to if I saw something online that made me feel scared or confused?
  • Who do I trust to keep me safe and give good advice?
  • Who do I feel comfortable being honest with, even if I made a mistake?
  • Who do I know that cares about me and wants the best for me?
  • Who could I call or message quickly if I needed help right away?

Once you’ve identified five people, write them down or save their contact info in a safe place.

Final Thoughts

Taking control of your social media use starts with understanding your goals, feelings, and habits. By reflecting on how, why, and when you use screens, you can make choices that support your well-being and help you stay safe online. Whether you’re setting time limits, curating your feed, or reaching out to trusted people, every small step counts. Keep checking in with yourself, stay curious, and remember—you have the power to shape your digital world in a way that works for you.

Learn More

This self-reflection guide was developed as a practical tool to help implement the strategies outlined in Level Up Your Social Media Game: Digital Safety Tips for Youth and Young Adults with Disabilities.  It is designed to encourage thoughtful engagement with the digital safety concepts presented in that article, supporting users in applying them to their own online experiences.

Family caregivers and professionals can learn how to support kids’ health and emotional well-being by helping them use social media safely. A great place to start is the American Academy of Pediatrics’ “5 Cs of Media Use” guides.

Level Up Your Social Media Game: Digital Safety Tips for Youth and Young Adults with Disabilities

Social media has both benefits and disadvantages. To use social media safely and effectively, it’s important to practice digital safety and self-awareness. This guide teaches tips and tools to help you make smart choices and stay in control online.

Brief Overview

  • Social media helps people with disabilities connect, express themselves, and find support—but it also comes with risks that users need to understand.
  • A trusted adult is someone you know in real life who cares about your safety and can help you make good choices.
  • Not everyone online is who they say they are.
  • People may act mean online or post things just to get attention.
  • Be careful what you share and talk to someone you trust if something feels wrong.
  • Anything you post online can be copied and shared. Think before you post, especially if someone is pressuring you to share something quickly.
  • Not everything online is true. Learn how to check facts and find trusted websites so you can tell what’s real and what’s not.
  • Asking for help is smart and keeps you safe.

Introduction

Social media is everywhere and isn’t going away. For people with disabilities, it opens up new ways to connect, communicate, and participate in conversations that might otherwise be difficult.  It can help you feel included and connected. It can be a powerful tool for inclusion and accessibility.

However, while social media offers many good things, it also comes with risks that everyone, especially youth and young adults, need to know about.

Knowing Who to Trust

One of the most important ways to stay safe is by knowing who you can trust, especially when talking to people online. Not everyone you meet online is the same as the people you know in real life. A trusted adult is someone you know in real life who truly cares about your safety and wants to help you make good choices. This could be a parent, teacher, school counselor, coach, or another grown-up you feel safe talking to. They listen to you, respect your feelings, and are there to help you when something is wrong. They are someone you can count on in real life. This is very different from a social media “friend” or “follower” who might be someone you’ve never met in person. Just because someone is nice to you online doesn’t mean they are safe or honest. People online might pretend to be someone they are not, like acting like they are your age to try and gain your trust. This can be part of a trick to try and get your personal information or pictures. Remember, a trusted adult is someone you can rely on for help and safety in the real world, not just someone who sends you messages online.

The Evolving Purpose of Social Media

Social media began as a way for people to connect, talk, and share things with each other. It can be a fun place where kids connect with friends, explore their interests, and learn new things. It can also help kids feel supported and included, especially those with disabilities.

Social media apps and websites are free to use, which makes them easy for lots of people to join. Even though you don’t pay money to use them, social media companies still make money—by showing you ads. The longer you stay on the app, the more ads you see, and that helps the company earn more. In other words, the social media companies are making money from your time and attention. That’s why it’s important to remember that you’re in control of how much time you spend online. When you use social media in a smart way, it can be fun and helpful—just make sure it’s working for you, not the other way around.

Social Media Risks and How to Stay Safe Online

But social media isn’t always safe. Some people feel like they can say mean things online because they think no one will find out who they are. Since they can’t see your face or how you feel, they might not realize how much they’re hurting you—and that makes them less likely to stop. Also, when kids see others being mean online, they might think it’s okay to join in. And sometimes, trying to get likes, shares, or views can lead kids to post things that hurt someone else, even if they didn’t mean to. That’s why it’s important to learn about these risks and talk with friends and family about how to stay safe and kind online.

Cyberbullying

Cyberbullying is when people are mean to you online by sending hurtful messages or making unkind posts. Sharing or forwarding mean content that someone else wrote can is also a form of cyberbullying. Studies show that youth with disabilities are more likely than other kids their age to be cyberbullied.

If someone is being mean to you online, you don’t have to handle it by yourself. Talk to an adult you trust, like a parent, teacher, or school counselor. They can help you figure out what to do next. STOP.THINK.CONNECT, a website that specializes in online safety and cybersecurity awareness, says it’s usually best not to talk back to the bully. Instead, save a screenshot or copy of what they said and show it to your trusted adult. That way, they can better understand how to help you. You should also learn how to block or report the person on the app or website you’re using. Most sites have tools to help you stay safe.

Social Engineering and Trickery

Sometimes, people use social media to trick others into giving away personal information—this is called social engineering. It can happen when someone pretends to be your friend, asks you to click a link, or says something that makes you feel scared or rushed. They might try to get your passwords, address, or other private details. This can be especially confusing if you have trouble telling when someone is being dishonest. That’s why it’s important to be careful about what you share online and to talk to a trusted adult if something doesn’t feel right or makes you uncomfortable.

You have the right to say “No” if someone—even someone you know—makes you feel uncomfortable online. It’s okay to stop talking to them or to question what they’re saying. If something doesn’t feel right, trust your instincts and talk to a friend or trusted adult. Some people online may pretend to be kids or teens when they are actually adults with harmful intentions. That’s why it’s important to be careful about who you talk to and what you share in conversations. You don’t have to handle anything alone—there are people who care about you and want to help.

Anything you share online or through your phone—pictures, posts, texts, comments, everything!—can be copied and shared. Once you post or send something, it might be used in ways you didn’t expect or want. Before you share anything, ask yourself if it includes private information or something you wouldn’t want everyone to see. If someone is pressuring you to send something quickly, that’s a red flag. Take a moment to think, and don’t let anyone rush you. Talk to a trusted adult if you’re unsure. Being smart about what you post helps protect your privacy and keeps you safe.

Harmful Content

Social media can sometimes show things that make people feel bad, unsafe, or want to do things that aren’t healthy. This is called harmful content. You might see pictures or videos that make you feel bad about your body or tell you to do unhealthy things, like not eating enough. This kind of content can hurt your self-esteem and mental health. Many of the photos and videos online are edited or only show the best parts of someone’s life, not the full picture. These unrealistic expectations can make people feel like they have to be perfect all the time, which isn’t fair or healthy. Everyone has good days and bad days, but social media often hides the hard parts.

To protect yourself, remember that it’s okay to be yourself and that nobody is perfect. Try to follow people who are honest and positive, and take breaks from social media when you need to. If something online makes you feel bad, talk to a friend or trusted adult.

Privacy

When you share personal information online—like your full name, address, phone number, or passwords—it can be used in ways you don’t expect. That’s why it’s important to protect your privacy by being careful about what you share and who can see it. Some companies collect your data to show you ads or sell your information, and strangers online might try to trick you into giving away private details. To protect yourself, don’t share private details online, especially with people you don’t know.

When playing games or talking with people you don’t know online, you can use game names and avatars to protect your privacy. Often, online game websites and apps will help you to create a random name that doesn’t require any personal information.

Use strong passwords and keep them secret. You can also check your privacy settings on apps to control who sees your posts.  The National Cybersecurity Alliance (StaySafeOnline.org) provides a list of links to the official privacy settings pages for popular websites and mobile apps, including major social media sites, and a guide to creating and using strong passwords.

Misinformation and Digital Literacy

Not everything you see online is true. Sometimes, people post things that are made up or not based on real facts. This is called misinformation. It can spread quickly on social media because the internet often cares more about what gets attention than what is true. It’s important to check if something is true before you believe it or share it. You can do this by looking it up on trusted websites or asking an adult to help you. 

Learning how to tell the difference between real and fake information online is called digital literacy, and it helps you stay smart and safe online. A big part of being digitally literate is knowing where to find information you can trust. Websites from certain places are often trusted sources. These kinds of websites are generally considered places that share reliable facts and safety tips backed by research:

  • Websites that end with .gov usually belong to the U.S. government, like places that share safety tips or resources.
  • Websites ending with .ed or .edu are often connected to educational organizations or government education departments.
  • Websites ending with .mil are for the U.S. military.

Looking for these endings can be a helpful way to find information you can trust. It’s a good idea to stay current and check trusted websites for the latest information.

Scams

 Scams are tricks people use to try to steal your money or personal information. Scammers might pretend to be someone you know, like a friend or family member, or even act like they’re from your bank or a company you trust. They might send you messages asking for your password, bank info, or to send them money.

If something feels weird or too good to be true, it probably is. One way to stay safe is to check with a trusted adult that you know in person—before you respond.

Rule of Five

One way to stay safe online is by using the “Rule of 5,” which means having five trusted people you can talk to when something online feels wrong or confusing. These people could be parents, teachers, counselors, or other adults who care about you and want to help. If you get a message or see something that makes you feel uncomfortable, it’s always okay to stop and check with one of your five trusted people before you respond. Even if you feel embarrassed or worried, asking for help is the smart thing to do. Your safety matters more than keeping a secret or being afraid of losing your phone. Trusted adults are there to support you, not to get you in trouble.

Here are some questions you can ask yourself to help you identify five people you can trust:

  • Who do I feel safe talking to when something is bothering me?
  • Who listens to me without judging or getting angry?
  • Who has helped me solve a problem before?
  • Who would I go to if I saw something online that made me feel scared or confused?
  • Who do I trust to keep me safe and give good advice?
  • Who do I feel comfortable being honest with, even if I made a mistake?
  • Who do I know that cares about me and wants the best for me?
  • Who could I call or message quickly if I needed help right away?

Once you’ve identified five people, write them down or save their contact info in a safe place.

Final Thoughts

Social media is a tool, and like all tools there are right ways and wrong ways of using it. Social media should help you—not control you. When you know how to stay safe, set limits, and ask for help when something feels wrong, you can enjoy the fun parts of being online. Always try to be kind and respectful, just like you would be in person. With the right tools and support, you can find ways to make social media work for you, not the other way around.

Learn More

Check out the related article, Defining your Social Media Game Plan: #Goals, for self-reflection questions to help children, youth, and young adults identify their goals for social media.

Apple Health for Kids: Medicaid and Children’s Health Insurance Program (CHiP) in Washington State

Overview

  • In Washington State, Medicaid, which includes the Children’s Health Insurance Program (CHiP) is called Apple Health. Medicaid and CHIP are medical insurance programs run by the state and funded by the federal government and the state.
  • Children can get free or low-cost health insurance from birth to age 19.
  • A child’s eligibility is based on living in Washington State, and the family level of income. Immigration status does not apply to Apple Health for Kids, and family information will not be shared with immigration officials.
  • There are links in this article to information on Apple Health insurance coverage for parents and caretakers, pregnant individuals, young adults, and children in foster care or who have been in foster care.

Where to apply or find more information about Apple Health for Kids:

Full Article

In Washington State, Medicaid, which includes the Children’s Health Insurance Program (CHiP) is called Apple Health. Medicaid and CHIP are medical insurance programs run by the state and funded by the federal government and the state.

The state agency that runs Apple Health programs is the Health Care Authority. This is the official website to get information about Apple Health programs. For some programs, such as Home and Community-Based Services Waivers (HCBS waivers) the Health Care Authority partners with the Department of Social and Health Services (DSHS). Find out more about HCBS waivers and similar programs at Informing Families.

Apple Health for Kids is free or low-cost health insurance for children from birth to age 19.

It covers the costs of medical, dental, vision (eye) care, hearing care, and behavioral (mental) health.

Medicaid programs, including CHiP, make sure that children get Early and Periodic Screening, Diagnostic, and Treatment services.

These services mean children get regular physical exams, are screened (checked) for any problems with physical and mental health, developmental delays, dental health, hearing, vision, and other tests to find any problems and treat them.

Are complex medical needs covered under Apple Health for Kids?

Yes, the Medically Intensive Children’s Program (MICP) is a Medicaid program for children who need a registered nurse to provide support.  Visit the MICP page at WA State’s Health Care Authority.

Who can get Apple Health for Kids?

  • The child must live in Washington State.
  • The family income must be below a certain amount. Based on the family income level, a child may qualify for either the free Apple Health for Kids (Medicaid), or for Apple Health for Kids with premiums (CHiP).

Important! Children and pregnant individuals may qualify for WA Apple Health coverage regardless of their immigration status.

Information from WashingtonLawHelp.org says:

“All children up to age 19 who have low income are eligible for free medical coverage (“Washington Apple Health”) in Washington State. There are no immigration status requirements for this coverage. Children from families with moderate income can also get coverage. They may have to pay a small monthly premium.

Your children may also be eligible for other programs, including Head Start and other education programs, school meals, and child nutrition programs

It’s generally very safe to apply.  State and federal laws protect the privacy of the information you put on your application. Your information should not be shared with immigration officials.

If you prefer, you can choose to apply for benefits for other family members, such as your children, and not for yourself. You won’t have to give information about your own immigration status, but you may have to give proof of your family’s income.”

Costs of Apple Health for Kids:

People on Apple Health (adults and children) do not pay cost-sharing, co-payments, or deductibles for any service.

There are three premium price levels for Apple Health for Kids:

  • Free (no monthly premiums)
  • Low monthly premium (payment to get the Apple Health Insurance plan)
  • Slightly higher monthly premium

Every year in April, WA State may adjust the amount of income a family can make to qualify for Apple Health for Kids. The premium amounts for Apple Health for Kids with premiums may also change. These changes take inflation and Apple Health program costs into account.

To check if  your family income meets the limits for Apple Health for Kids, go to the WA State Health Care Authority page for Children.

Exception: children of public and school employees who have access to, or are enrolled in health insurance coverage under PEBB or SEBB programs may be eligible for Apple Health for Kids with premiums.

Important to Know:

Apple Health for Kids includes “continuous coverage”. This means a child or youth can stay on Apple Health for Kids even if their family’s income goes above the Apple Health income limits during the continuous coverage period.

This rule applies to free Apple Health for Kids (Medicaid) and Apple Health for Kids with premiums (CHiP). The rule applies to both “with premium” plans.

  • For free Apple Health for Kids: Children birth to age 6 have continuous coverage from when they are enrolled until their 6th birthday.
  • For Apple Health for Kids with premiums, children from birth to age 6 have continuous coverage for 12 months at a time.
  • From age 6 to age 19, all three Apple Health for Kids programs have continuous coverage for 12 months at a time.  

If a child loses their coverage and needs to re-enroll, learn more on the HCA website or by emailing HCA at AskMAGI@hca.wa.gov.

Protections for children’s health insurance: New federal rules for Medicaid and CHiP

The new rules start as of June 1, 2024, but states have some time to make changes to their programs. WA State already follows these rules, but the new rules prevent WA State from doing any of these things in the future.

States will not be allowed to:

  • Require a waiting period before a child can be covered by Medicaid or CHiP health insurance
  • Stop a child’s Medicaid or CHiP health insurance if the family misses premium payments, during the continuous coverage period
  • Make a family pay back the unpaid premiums before a child can re-enroll after their continuous coverage period runs out, or charge an enrollment fee
  • States can’t put a dollar limit on benefits for CHiP. (Medicaid doesn’t allow dollar amount limits). Benefits can be limited in terms of what services are covered, or how often a service can be used. For instance, a state could decide CHiP will only cover a total of 12 visits for physical therapy in one benefit year

Health Coverage for Teens and Young Adults

Teens under age 18 who want or need to get health care coverage without their parents may be eligible for Apple Health under one or more of these conditions:

  • Live separately from parents or guardians and are not claimed by them as a tax dependent
  • Are pregnant
  • Need birth control or STI (sexually transmitted infection) care

To apply, follow these instructions on the Fact Sheet for Apple Health Teen Application Process.

Young adults aged 19 and up may be eligible for Apple Health if they meet income guidelines or have been in foster care. Apply online at Washington Healthplanfinder.

Other WA State Medicaid programs that may help people who care for children, or who are pregnant:

Parents and Caretakers

Pregnant Individuals

Foster Care

Resources:

The Family to Family Health Information Center (F2FHIC)

Helpline at PAVE

Informing Families

Medicaid Basics (article from PAVE)

WashingtonLawHelp.org

Washington State Health Care Authority

Washington State Healthplanfinder

WithinReach

Changes to improve monitoring for quality and improve oversight of HCBS Waiver Programs

New rules

The new rules will apply to § 1915(c) HCBS waivers and §§ 1915(i) state plan services, (j) personal assistance services, and (k) Community First Choice. The new rules will also apply under § 1115 demonstration projects unless specifically waived, and under FFS and managed care delivery systems.

  • Update functional assessments and person-centered plans at least once every 12 months;
  • Establish grievance procedures for Medicaid beneficiaries receiving certain HCBS services in FFS (there are already grievance procedures applicable to managed care);
  • Establish an incident management system to identify, investigate, and resolve critical incidents, including reports of abuse, neglect, and financial exploitation;
  • Provide assurances that payment rates are adequate to ensure a sufficient direct care workforce;
  • Collect and report data to monitor access (e.g., waiting lists, average amount of time between approval for and delivery of HCBS services, percent of authorized hours provided); and
  • Report on core measures in the HCBS Quality Measure Set.

Students: Get Ready to Participate in Your IEP Meeting with a Handout for the Team

Students of all abilities have the right to a solid education to get ready for adult life. Students with Individualized Education Programs (IEPs) have a right to participate in IEP meetings to make sure the program is a good set-up for higher education, vocational training, work—whatever comes next after graduation.

Schools are required to invite students 16 and older to IEP meetings when life-after-high-school planning is discussed.

How students participate in their IEP meetings can make a big difference in the transition programming. To learn more about how to participate at IEP meetings, read PAVE’s article, Attention Students: Lead your own IEP meetings and take charge of your future.

The rest of this article can help you design a handout for a team meeting. The Student Input Form for a Meeting with the School is here for easy download.. If this format doesn’t work for you, you might choose just a few of these ideas to design a handout in your own style. You could also make a vision board or record a video to share at the IEP meeting instead of a handout.

Whatever style you choose for communicating with your IEP team, remember that standing up for yourself and asking for what you need is an important life skill.

Here are a few tips:

Keep your handout short to highlight your most important points.

You can send your handout to the school before the meeting. Or, take a moment when you arrive to hand out your one-pager and ask everyone to read it.

The top of your handout should include your contact information and other basics about the meeting. Try to include all of this:

  • Student Name: Jane Imincharge
  • Phone/email: 555-555-5555/memail@youthpower.you
  • Meeting Date/Time: XX/XX/XXXX, 3-5 pm
  • Location: Anywhere School
  • Topic: IEP Review, Evaluation Review, Section 504 Plan, Re-entry after Discipline, Etc.

Next you want to describe your goals, what you are good at and what help you need. These sentences can help you get started:

  • I enjoy…
  • I learn best when…
  • I’m good at…
  • It’s hard for me when…
  • I want more help…
  • I like school the most when …
  • Teachers are helpful when they…
  • I want to learn more about …
  • It would be great if…

Include a Photograph!

A photograph of you reminds everyone that you are the most important person at the meeting. Don’t be shy about bragging about what you are good at. It’s the school’s job to help you build on your strengths.

The final section of your handout describes your concerns. You may need to start on scratch paper with a longer list and then edit to settle on your key points. Remember that you want the team members to be able to read your handout quickly. You also want this list to help yourself stay on track at the meeting.

You might want to start this section with a statement like this: “My disability in the area of [briefly describe your disability challenge] makes school difficult because… “

Then, you can make a list with a heading like this one:

Here’s what I want to talk about today:

  • A favorite class, teacher or subject in school?
  • A time during the school day that is hard for you?
  • Your IEP goals?
  • Something that helps you feel comfortable and do well?
  • Something you want to change in your school schedule or program?
  • Graduation requirements and when you plan to graduate?
  • Your High School and Beyond Plan?
  • Anything else that’s important to you?

If your parent or another support person takes notes at the meeting, it’s great to ask them to help make a list of Action Items. Make a simple chart to list:

  • The agreement/action
  • Name of person responsible
  • Deadline
  • Communication plan, so you have follow-through

If your meeting is part of a formal special education process, such as an IEP meeting, the school provides a Prior Written Notice (PWN) to remind everyone what you talked about at the meeting. Your handout and notes can be part of the PWN. If English isn’t your native language, the Prior Written Notice must be provided in your native language or another mode of communication that you can understand.

Good luck at your meeting, and good job for training to be an expert self-advocate!

The The Student Input Form for a Meeting with the School is here for easy download. . If a download is not possible, all the information is above. If you need any support with this form, please email PAVE