Disconnect and Recharge Your Mental Well-being: 5 Steps to Digital Well-being
You're probably reading this on a computer or a phone. And if you're like most people, you'll likely finish reading this article, then check Instagram, respond to work emails, and switch to Facebook.
We are so connected to our devices that it's easy to let them take control of our time, and consequently, our lives.
The good news is that there are ways to prevent this and learn how to use our devices consciously.
That's why we have prepared these five simple steps to digital well-being for you, steps that you can start implementing right now.
What is Digital Well-being?
Digital well-being, or well-being, involves taking a step back from your digital habits and starting to live a healthier and more balanced life. It's about being aware of how much time you spend online and how it affects your physical and mental health. Nowadays, our anxieties about missing out on the latest information, which the digital world can provide instantly, are becoming more and more pronounced. This is also known as FOMO (fear of missing out), and the most important step is realizing that this issue might concern you.
It's not about giving up your phone or computer completely, but using them in a way that technology remains a servant, not a master.
Developing Healthy Habits
The best way to achieve digital well-being is to develop healthy habits. If you commit to connecting with the digital world more considerately, it will be easier to stay on the right track.
It's not always easy to stick to these resolutions, especially when it comes to something as ubiquitous as the digital world.
That's why we have some tips that could help:
Make a list of activities you enjoy and find time for them outside of screen time. Engage in activities that bring you pleasure and joy. Start a new hobby or revive an old one. Shift your focus away from technology, spend time with loved ones, reconnect with old friends, and make new ones. Reconnect with the experience of exploring the offline world.
Set boundaries and stick to them. Decide how much screen time is healthy for you and adhere to that limit. Many phones allow you to set this limit directly, and the device will then alert you if you exceed the time you've set. If you find yourself wanting to stay online for a few more minutes, remind yourself of the broader context of why you decided to set this limit.
Regularly disconnect from the digital world. Take a day or a weekend off from social media, the internet, etc., and truly disconnect from your devices. You can also try turning off notifications or scheduling time for activities unrelated to technology.
Avoid using your phone as an alarm clock and try using an analog alarm clock instead. This will limit phone use and checking messages right after waking up.
Learn to say "no" to irrelevant notifications, activities, scrolling, and apps. If you don't just follow a few pages on Instagram, don't try to reach the end and see all the posts. Adjust notifications to truly be relevant.
Monitor Your Progress and Evaluate
To ensure that your progress is on track, it's important to monitor your use of digital technologies. Start by tracking the time you spend on your devices and the activities that take up most of your time.
Once you've assessed which activities consume most of your day, set realistic goals for reducing your use of digital technologies. Make sure you listen to your body – if three hours a day spent on devices are too much for you, reduce it to 45 minutes a day to start with, and add further limitations if needed. If you're used to spending 15 hours online, start by reducing it to 13 hours. Any progress is a step forward. Set goals that are realistic for you.
And don't forget to reward yourself when you reach certain milestones; celebrate your successes!
Finally, every few weeks or months, reassess to make sure your changes are really working. Do you feel more relaxed? Do you sleep better? Is there less tension in your relationships? If something isn't working, don't hesitate to make adjustments until you find the right balance.
Conclusion
We believe that by following these five simple steps to digital well-being, you can enjoy a better life both offline and online.
What's Next?
If you're interested in digital well-being in more detail, jump straight to our older article where you'll find a lot of information and important links.
Are you concerned about the digital well-being of your children or students? Don't miss out on the Digital Well-being Calendar, which includes 12 specific activities that teachers can try with their students throughout the year, such as class projects.
Our Cyber Prevention Catalog also serves as a clear roadmap.
The Children's Digital Health project also aims to raise awareness about the negative as well as possible positive impacts of technology on child development and families in general.
And we certainly haven't forgotten about the initiatives of our members, such as Avast Foundation (Stay Safe Online) or the Jules and Jim initiatives.
