Improve your Digital Wellbeing

Digital wellbeing is a term used to describe the impact of technology on an individual’s physical, mental and emotional wellbeing.

As we increasingly rely on digital devices and platforms for work, communication, entertainment and information, it is crucial to prioritise our mental, emotional and physical health in the digital realm. Embracing digital wellbeing not only enhances our overall quality of life, but also enables us to fully harness the benefits of the digital age while preserving our wellbeing.

The usage of smartphones has become an integral part of our daily lives. On average, a person checks their smartphone 80 to 150 times a day and many people are spending up to 12 hours (literally half!) of a day in front of either a computer or TV screen inside their home. If your average daily phone usage is 4.5hours, that equates to 65 days’ worth of total usage over the course of a year!

Let’s explore how digital devices can impact our wellbeing in more detail:

Physical health

• Posture
  Prolonged use of these devices often leads to poor posture, with individuals hunching over screens for extended periods, causing strain on the neck, shoulders and back. This can result in musculoskeletal problems, including neck pain, headaches and backaches.
• Eye strain
  Excessive screen time can contribute to eye strain and discomfort, commonly known as digital eye strain or computer vision syndrome. Staring at screens for extended periods can cause dry eyes, blurred vision, eye fatigue and even long-term vision problems.
• Inactive lifestyle
  The sedentary nature of digital device usage contributes to a more inactive lifestyle, which increases the risk of obesity, cardiovascular diseases and other health complications.

It is crucial to practice good ergonomics, take regular breaks, and incorporate physical activity into our daily routines to mitigate the negative effects of digital devices on our physical wellbeing.

Communication and connection

Digital devices have revolutionised communication and connectivity, but they have also had a profound impact on human connection.

• Decreased face-to-face interaction
  With the convenience of texting, instant messaging and social media, there is a risk of substituting genuine human connection with virtual interactions. This can lead to a sense of disconnection and isolation, as the nuances of in-person communication, such as body language and tone of voice, are lost in digital conversations.
• Distraction
  The constant presence of digital devices can create a distraction, diverting attention away from meaningful interactions and diminishing the quality of communication. People may find themselves more focused on their screens than on the people in their immediate surroundings.
• Superficial connections
  The online world can sometimes foster superficial connections, with individuals presenting curated versions of themselves through social media profiles. This can lead to a lack of authenticity and hinder deep, meaningful connections.

Emotional wellbeing

On one hand, digital devices provide us with opportunities for social connection, entertainment and self-expression, which can contribute to positive emotions and wellbeing. They enable us to stay connected with loved ones, access support communities, and engage in hobbies and interests that bring us joy.

However, excessive or improper use of digital devices can have detrimental effects on our emotional well-being. The constant exposure to social media platforms, online news and digital content can lead to information overload and contribute to feelings of anxiety, stress and even depression. Comparing oneself to others carefully curated online personas can result in feelings of inadequacy and negatively impact self-esteem.

Our advice for improving digital health:

By maintaining a balance between our digital engagement and real-life experiences, we can prevent issues like digital addiction, anxiety and social isolation. Moreover, being mindful of our online behaviours and ensuring a secure digital environment fosters a sense of empowerment and privacy.

1. Set boundaries: Establish designated periods of time to disconnect from digital devices. Create device-free zones in your home or specific times during the day when you engage in activities unrelated to screens.
2. Practice mindful usage: Be conscious of your digital habits and the impact they have on your wellbeing. Before using a device, ask yourself if it's necessary or if you can engage in an alternative offline activity.
3. Use blue light filters or dark mode: Many devices now come with built-in light filter or dark mode settings that can be scheduled as needed. You could aim to deploy these 2-3 hours before bed to prevent excessive brain stimulation, or even from mid-afternoon to ensure natural light exposure.
4. Take digital breaks: Regularly take short breaks from your devices, especially during long periods of screen use. Use these breaks to engage in physical activity, connect with nature or practice relaxation techniques.
5. Prioritise sleep hygiene: Minimise device usage before bedtime to improve sleep quality. Create a nighttime routine that includes unplugging from screens at least an hour before sleep and creating a technology-free sleep environment.
6. Cultivate digital-free activities: Engage in hobbies or activities that don't involve screens. This could include reading books, pursuing artistic endeavours, spending time with loved ones or exploring outdoor activities.
7. Practice digital decluttering: Regularly review and declutter your digital devices, including deleting unused apps, organising files and folders and unsubscribing from unnecessary email lists. A clutter-free digital space can promote focus and reduce digital overwhelm.
8. Be mindful of social media use: Recognise the impact of social media on your emotional wellbeing. Curate your social media feeds to follow accounts that inspire and uplift you.
9. Maintain digital security: Protect your digital wellbeing by using strong, unique passwords, enabling two-factor authentication and being cautious of sharing personal information online. Regularly update your devices and software to ensure security.
10. Seek support when needed: If you find yourself struggling with excessive screen time, digital addiction or the negative effects of digital devices on your wellbeing, don't hesitate to seek support from friends, family, or mental health professionals who can provide guidance and assistance.

Remember, developing a healthy relationship with technology is a personal journey and it's important to find the balance that works best for you.