Digital wellness is the practice of using technology to enhance, not harm our mental and physical health. There is a delicate balance between using technology and interacting with the world in a "tech-free" manner. Below are some considerations to help you evaluate your digital wellness.
1. Take a look at your digital habits
Do you sometimes feel overwhelmed with too much information or feel pressured by social media? Do you get overly anxious if you forget your phone when going out? If your digital device is causing you negative feelings, then it’s most probably time to look at how you can improve your digital well-being
2. Monitor your digital activity
The first step towards improving your digital well-being is to get a detailed understanding of your tech use. Most smartphones now have the ability to monitor your activity so you can analyze the time you spend on each app and digital device.
3. Set the boundaries
We are surrounded by digital devices, but we can set healthy tech boundaries. You can set daily limits on the apps and websites you use. Once you hit the limit, the apps and sites pause and notifications are silenced.
4. Bedtime curfew
There are various apps that will put your phone in nighttime mode, silence your notifications, and turn your screen to grayscale which minimizes blue light. Exposing ourselves to artificial blue light at bedtime disrupts our natural sleep-wake cycle as it blocks the hormone melatonin which helps us to fall asleep.
5. Gadget free meal time
Psychologist and behavioral expert Emma Kenny said “Making sure that mealtimes are a technology-free zone is critical to family cohesion and means that every family member can be fully present whilst enjoying a nutritious and delicious shared meal.”
6. Focus mode
There are options on some mobile phones to temporarily pause apps. This will prevent your phone from disturbing you when you need to focus on something important. If you try to open an app while it is in focus mode, it will remind you that the app is paused.
7. Prioritize real-time relationships
There is a term ‘phubbing’ which means ignoring your friends or family in favor of looking at your phone. Research shows that ‘phubbing’ robs us of our fundamental needs and can seriously affect our relationships and increase stress levels! Try establishing some unplugged zones and times in your home. This gives loved ones the chance to talk and listen without any distractions.
8. Social media
Social media can be a positive thing as it keeps us connected to friends and family. Yet, overuse of social media (known as social media addiction) and continually communicating electronically with our friends and family, instead of face-to-face can cause depression, feelings of loneliness, and social isolation. Heavy use of social media can also promote negative experiences, such as feelings of inadequacy about our appearance and how we live our lives.
