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The Digital Student

Digital Wellbeing

Digital Wellbeing and Self-careundefined

We have probably all heard the terms wellbeing and self-care before, usually in relation to our physical health, but what does it mean for our digital identities?

The digital world can be a wonderful place to learn and connect with people, but it also important to acknowledge that it can have some negative side effects as well.

This page covers a few tips to help to you look after your wellbeing.

Use this quiz to self-assess your awareness of issues related to digital wellbeing. Create your own user feedback survey

What is digital wellbeing?

Our technology use is increasing across our daily life. This doesn't necessarily mean you need to use it less often. However, it is important that you think about the connection between your wellbeing and relationship with technology.

You should reflect on your motivation to engage with technology - are you making a positive choice or might your wellbeing suffer? It is becoming easier to monitor, and reduce online behaviour and to increase productivity and happiness, helping you balance work, nurture relationships and improve your own health and safety within the digital world.

Take a break. This is crucial when it comes to getting rid of digital distractions. Our brains work in 90-minute rest-activity cycles, so have a break of at least 10 minutes after 90 minutes of work. Some activities that help include: do some exercise do a different activity - e.g reading, drawing get some food or drink

Mobile phone use

undefinedIts important to have time away from using your phone. Scheduling in some "downtime" is a great idea. If you don't trust yourself to not look at your phone then it might be good idea to put in another room or utilise the screen time restrictions on your device.

Here are instructions for ipads and iphones - instructions

Here are instruction for android devices - instructions

 

Limit your time on devices

Change your behaviour around devices. Delete notifications from marketing companies or games and only turn on ones from friends and family. This will make it easier to focus and enjoy using technology more.

Decrease how often you check your phone – aim to reduce it to only checking it hourly or longer!

Create clear boundaries for when and where you use technology e.g. certain undefinedtimes and places during the day. This will give you time and space for other things you need to do.

 

A number of studies have also found that mobile phone use can have a negative affect of your sleep (He et al., 2020). Poor quality or lack of sleep can adversely effect your mood, attention span and cognitive function. Make sure you get some time away from looking at your phone or tablet before you go to sleep

Social Media undefined

Using Facebook, Twitter, Instagram etc. can be a great way to stay in touch with family and friends and can also be used to further your professional and employment prospects. For some people social media can become a negative influence, leading to feelings inadequacy, isolation, depression, self-absorption and anxiety.  

If you feel that you might have an unhealthy relationship with social media here are some simple steps....

  1. Remove the social media apps from your phone. You can still access them through your browser but this puts an extra step in your way so its not as easy to check regularly.
  2. Disable the notifications. Its impossible not to be distracted if you are constantly being interrupted (and tempted!) by posts.
  3. Don't take your phone or tablet to bed. Leave it to charge in another room.

MindfulnessDigital Wellbeing resources and apps

We provide a list of resources and apps to help with mental health, anxiety and relaxation