Digital wellbeing refers to the impact of digital technologies on our physical and mental health and overall quality of life (Jisc, n.d.). It encompasses a broad range of interactions between people and digital devices, including smartphones, computers, tablets and other connected technologies.
When thinking about digital wellbeing in this module, we'll focus on finding a healthy balance in how you use technology, ensuring that it improves rather than reduces your quality of life.
Let's start by thinking about how we use digital devices.
Watch the animation to find out about the role technology plays in our daily lives.
Continue on to find out about the role technology plays in our daily lives.
It's often surprising when you stop to think about how much of your day you spend online. Let's start by considering some of the signs and symptoms of how digital technology can negatively impact your wellbeing, as well as some tools and techniques that can benefit you.
Move through the scenario to see the impact technology and constantly engaging with their phone is having on this student, Richard. How could Richard stay focused, organised and productive when using digital devices for work or study? The tips section will reveal some ideas for staying focused online.
Continue on to consider this scenario and see the impact technology and constantly engaging with their phone is having on this student, Richard. How could Richard stay focused, organised and productive when using digital devices for work or study? Continue on for some ideas for staying focused online.
Phone notifications: 10 new messages, 23 likes, 3 new mails, 10.00 received from Leo S.
Email notification: 1 new email.
Phone notification: Facetime call.
The time is 1 o'clock in the morning. Richard is still awake, looking at his phone.
- Set clear goals: Define what you want to achieve online, whether it's completing tasks, learning new skills or staying informed. Break down your goals into small, manageable tasks.
- Prioritise tasks: Determine which tasks are most important and tackle them first. You could also take advantage of productivity apps and tools (e.g. Trello, Todoist or Asana) to streamline your workflow, organise tasks and track progress.
- Create a schedule or practise time blocking: Allocate specific time slots for specific tasks or types of activities. For example, designate certain hours for work, learning and relaxation to maintain a balanced schedule. You could also use digital calendars or task management apps to plan your day and set reminders.
- Minimise distractions: Identify common online distractions, such as social media, email notifications or unrelated websites. Use tools like website blockers or productivity apps to limit distractions during focused work sessions.
- Set time limits: Limit the amount of time you spend on non-productive activities like social media or browsing the internet aimlessly. Set timers or use browser extensions to enforce time limits and maintain discipline.
- Take regular breaks: Schedule short breaks throughout your day to rest and recharge. Use techniques like the Pomodoro Technique (working for 25 minutes, then taking a five-minute break) to maintain focus and avoid burnout.
- Review and adjust: Regularly review your time management strategies to identify what's working well and what needs improvement. Adjust your approach accordingly to optimise productivity and efficiency.
Can you think of any other tips you've found to be helpful? Implementing some of these strategies and adapting them to your specific needs and preferences can help you to more effectively manage your time online and accomplish more in less time.
Given the many different things we use our digital devices for, we can often get distracted and not realise how long we are spending
Select each app below to learn more about some of the tools available to help manage your time on your device.
Continue on to learn more about some of the tools available to help manage your time on your device.
These monitor how much time you spend on different websites and applications, providing insights into your digital habits.
Tools like task managers and calendars can help you plan and track your online activities, allowing you to allocate time more effectively.
Extensions such as website blockers and activity trackers can help you limit distractions and monitor your browsing behaviour.
Many devices and applications offer usage reports that show how much time you've spent on them, helping you identify patterns and make informed decisions about your online activities.
Some operating systems and applications include features that promote digital wellbeing, such as screen time limits and reminders to take breaks.
Many devices have different modes, such as 'sleep' or 'night' mode, to limit the notifications you receive and reduce the brightness of the screen. The blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep. Explore more tips in the module Improving sleep.
What tools do you have available to manage your time online? You can start by having a look at your own device to see what wellbeing tools are available to help you do this. These tools will be different depending on which kind of device you have. The 'Useful links' pod has some helpful links if you need further guidance on how you can go about this.
Find out more about how you can monitor and control your screen time on your phone for your Apple or Android device.