📗 Understand
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Aug 12, 2024
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4 min read
Are you familiar with the concept of digital wellbeing? If not, but you’re interested, you’re in the right place. Today, we’re going to explain everything, and by the end, you’ll be a true expert on the subject.
"Technology can be our best friend, and technology can also be the biggest party pooper of our lives. It interrupts our own story, interrupts our ability to have a thought or a daydream, to imagine something wonderful, because we're too busy bridging the walk from the cafeteria back to the office on the cell phone." — Steven Spielberg
What I appreciate about Spielberg's words is that he doesn't just summarize the phone and its uses as "screen time." It's not just a matter of data, usage statistics, or wasted time. He rather observes the invisible effects the phone has on our lives. It cuts us off from moments of daydreaming, distances us from our loved ones, isolates us, makes us more consumers than producers. It imprisons us. If you feel you're on this slippery slope and fear your fall, you're in the right place.
Today, we’re going to talk about the concept of "Digital Wellbeing," or this way of consuming beneficial content, and how to limit or even reduce the negative aspects.
Defining Digital Wellbeing
It's important to note that we’re not taking a radical or simplistic stance that aims to explain that we must absolutely flee technology because it brings nothing good. On the contrary, we advocate for moderate and intentional use. That means choosing what we use, how we use it, and limiting excesses.
This vision is closely connected with the concept of digital wellbeing, which also doesn’t tell you to get rid of your latest phone. It’s rather a concept that aims to balance the use of digital technologies to ensure they don’t negatively impact our mental, physical, and emotional health.
Digital wellbeing is based on 6 key pillars:
Balanced screen time: Managing the time we spend in front of screens, whether for work, leisure, or social media, to prevent eye strain, sleep disorders, and addiction.
Quality online interactions: Encouraging positive and constructive interactions on digital platforms, and avoiding toxic or negative behaviors like cyberbullying.
Preserving mental health: Recognizing the impact that social networks and other apps can have on our self-esteem and mood, and taking steps to reduce negative effects, such as social comparison.
Ensuring security and privacy: Protecting our personal information online and being aware of the risks related to cybercrime.
Maintaining a digital/real-life balance: Finding a middle ground between online and offline activities to maintain healthy social relationships and an active lifestyle.
Taking regular breaks: Taking regular breaks away from screens to relax and recharge, such as practicing outdoor activities or meditating. In short, digital wellbeing involves using technologies thoughtfully and balanced so they enrich our lives without harming our overall health.
4 Tips to Improve Digital Wellbeing
“Where we put our attention determines the quality of our life. It determines what we do. It determines everything.” — Arianna Huffington
Improving your digital wellbeing is not about giving up your phone or restricting yourself. If there’s one piece of advice to take away from this article, it’s this: don’t view your digital wellbeing as something negative that will "deprive" you of your habits. Quite the opposite! And these 4 tips will prove it:
🗑️ Delete "Non-Essential" Apps
Take a critical look at the applications on your smartphone. Are there apps that you rarely use or that serve no significant purpose in your life? These are "non-essential" apps that can be safely deleted. By decluttering your device, you’ll reduce the temptation to spend time on apps that don’t add value to your life.
🌐 Remove Distractions with Web Versions
Some applications are highly distracting, yet we can’t do without them entirely. In such cases, check if the app has a web version that can be accessed from a browser. By removing the app from your phone and using the web version when needed, you create an intentional barrier that prevents mindless scrolling and helps you stay focused.
🧹 Reorganize Your Home Screen
The apps on your home screen are the ones that are most easily accessible and, therefore, the most tempting. To reduce their immediate availability, move them to another screen or organize them into folders. The simple act of having to search for an app can deter you from using it impulsively.
🔒 Use An App Blocker or Screen Time Management Tool
Sometimes, we may require a little help. For this, you can download an app blocker that will allow you to block the apps of your choice for as long as you need. The most complete tool for iPhone is Jomo, available for free on the App Store.
Let’s (re)take control of your screen time, reduce distractions, and maximize your productivity. Remember, it's not about completely blocking all your apps but reorganizing your digital environment to help your brain thrive. Ultimately, the goal is to use technology as a means to enhance your life and make more time for the things that truly matter.
