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Start Your Digital Wellbeing Journey

Need for digital wellbeing

In the age of the internet and addictive social media, we spend a lot of time on screens that affect our health and wellbeing. This has increased because of the Covid 19 pandemic. The extended use of digital devices has adverse impacts on our physical health, psychological health and relationships. With smartphones, laptops, tablets, and wireless Internet, we are connected all the time. The need for digital detox has become increasingly important.

Take the survey below to reflect on your internet habits and understand your relationship with technology. This survey was compiled by Google’s Digital Wellbeing platform. 

Here are some guidelines to help you with your digital wellbeing journey

Pay attention to how you feel
Take time to reflect upon how you feel using technology. Ask yourself questions like how did using this app make me feel? What thoughts came up while I used the app? What were the emotions I felt?

Consider the ‘why’ behind using the device
Most apps, especially social media apps are designed to keep users engaged. It’s difficult to keep track of how long you’ve been using an app. Ask yourself questions like why am I picking up my device? How is this technology enhancing my life?

All screen-time is not equal
The screen-time feature on our phones considers all screen time as equal. Your goal should not be to eliminate screen-time completely but contemplating on the type of activity you do on your screen. Ask yourself questions like am I doom-scrolling? What am I learning? Is this content useful to me?

Consider tech as a trade
What are we trading for convenience and connectivity? For example, instead of spending time with our friends/family members, we’re distracted by posts on social media or whatever is happening on screen. Ask yourself questions like what am I losing for the sake of convenience? Is it worth it? Is my time well spent?

Be proactive about device use
Getting sucked into your phone is really easy. We need to be cognizant of the usage of technology. Consider making a plan or a time management strategy to be on top of your device usage

Choose the ‘right’ technology
Use certain technologies based on the goals you want to accomplish. For example, if you’re trying to talk about emotionally sensitive topics you would do it over a phone/ video call rather than text. Some questions to help you determine the right technology are, is this conversation best for text or should I audio/video call this person? Do I want to share this with everyone on social media or a select few?

Be skeptical about social media
Social media products are designed to get you hooked. It’s always good to track how using social media is affecting your emotions and wellbeing. Ask yourself questions like how is this going to improve my life? How are the apps and services I use trying to keep me as a user?

If you’re interested in learning more about these guidelines, click here.

Here are some features on your phone to help you take control of your digital wellbeing

Adjust notification settings if you’re getting overwhelmed by your notifications everyday

  • Launch the “Settings” app on your phone, then scroll to and tap “Notifications.”
  • Scroll down to the app with notifications you want to limit, then tap it.

Toggle the button beside “Allow Notifications” to turn it off.
Track your screen usage through the screen-time feature. Remember, all screen-time is not equal
Go to Settings > Screen Time

Use the ‘Do not disturb’ feature to set yourself some time off your screen.
The CCPD offers Breath breaks every week. Check out Mindful Pratt for more information.