Improving Your Digital Wellbeing

What is Digital Wellbeing?

Digital wellbeing refers to the impact that technology has on our mental, emotional, and physical health. In recent years, experts have noted that constant connectivity can lead to increased stress, anxiety, and even physical symptoms like eye strain and poor sleep. Balancing our technology use is crucial for maintaining both productivity and health.

The goal of digital wellbeing is not to eliminate technology from our lives but to use it mindfully so that it benefits, rather than harms, our quality of life. A healthy digital lifestyle enables us to stay connected and informed without overwhelming ourselves with constant notifications, emails, or social media.

1. Understanding Your Digital Habits

The first step to improving your digital wellbeing is understanding your current habits. Begin by assessing how you use your digital devices and the impact they have on your daily life. Take a week to record the following:

• Screen time: Most smartphones provide a daily and weekly summary of your screen time. Use this feature to understand where you’re spending the most time.
• App usage: Take note of the apps you use the most. Are they productive, or do they tend to distract you?
• Mood tracking: Record how you feel after using each app or device. For instance, social media might leave you feeling anxious or drained, while a mindfulness app could help you feel relaxed.

By analyzing your patterns, you can identify areas that require change. If you’re surprised by the amount of time you spend on certain apps or devices, it’s a good indication that you might need to set limits.

2. Setting Boundaries with Screen Time Limits

One of the most effective ways to reduce overuse is by setting screen time limits. Many devices offer built-in tools to help manage time spent on screens. Here’s how to get started:

• Enable screen time tracking on your smartphone or tablet to monitor usage.
• Set daily limits for specific apps that you tend to overuse. For instance, if social media eats up several hours, consider setting a 30-minute daily limit.
• Use a physical timer if you prefer a low-tech solution. Set it for a specific period, such as 30 minutes, and take a break when the timer goes off.

Tips for Sticking to Your Limits

It’s common to feel tempted to ignore your screen time limits, especially if you're in the habit of endless scrolling. Try these tips to help reinforce your boundaries:

• Set realistic limits that you can stick to without feeling deprived.
• Use accountability by sharing your goals with a friend or family member who can check in on your progress.
• Reward yourself for sticking to your limits. After a successful day or week, treat yourself with something you enjoy.

3. Reducing Notification Overload

Notifications can be a significant source of distraction, pulling us away from important tasks and decreasing our focus. Fortunately, managing notifications is relatively simple and can have a profound impact on your digital wellbeing. Consider these strategies:

• Turn off non-essential notifications: Social media, shopping apps, and news alerts often send notifications that aren’t crucial. Switch off notifications for these apps to reduce interruptions.
• Use “Do Not Disturb” mode: Enable Do Not Disturb during specific times, such as while working, studying, or winding down before bed.
• Limit notifications to only important alerts: Keep notifications only for essential functions like messages, calls, and reminders.

Managing notifications helps reduce the constant pull to check your devices, allowing you to focus better on tasks and stay present in real life.