We’re all glued to our screens these days, but are we really doing our best to look after our health in this digital age? Digital wellbeing is about managing how we use technology to keep ourselves mentally and physically healthy. Here’s a quick guide to help you navigate your digital wellbeing and find your balance.
Quick facts
In January to February 2020, 96% of households in Great Britain had internet access, up from 93% in 2019 and 57% in 2006 when comparable records began.
The average Brit spends 6 hours and 2 minutes using the internet per day.
Of all internet users in the UK the main reasons for accessing the internet are ‘chat and messaging’ and ‘Social networking’
It is important to know these figures are UK averages. If you work in a digital role then your screen use will be significantly higher.
Issues arising from excessive screentime
Physical health issues: Excessive screen time has been linked to physical health problems such as eye strain, headaches and fatigue. These issues are often reported by adults who spend long hours in front of screens.
Wellbeing and motivation: Many adults report a decline in motivation and attention span due to prolonged screen use. Social anxiety and a general decrease in overall wellbeing are also common complaints.
Mental health concerns: High screen time is associated with increased rates of depression, anxiety, and stress. Studies have shown that adults who spend more time on screens, especially watching tv, tend to have poorer mental health outcomes compared to those who use computers or mobile devices.
Sleep problems: Excessive screen time has been linked to poor sleep quality and correlated with higher rates of obesity. This is particularly concerning as both sleep and physical health are crucial for overall wellbeing.
Managing digital wellbeing: Physical health
Understand your usage - Track your screen time: use the screen time feature on iPhone or digital wellbeing on Android to see how much time you’re spending on each app. This can help you spot areas where you might want to cut back.
Set boundaries - Create tech-free zones at home, like in the bedroom or at the dinner table. It’s a great way to enjoy quality offline time and improve your sleep.
Take regular breaks - Get up, stretch, or go for a walk every 30 minutes. Sitting too long can lead to poor posture and back pain. Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
Adjust your screen brightness - Adjust your screen’s brightness and use blue light filters, especially in the evening, to help reduce eye strain.
Practice mindfulness - Try 10-minute daily meditations or breathing exercises. Mindfulness can help reduce anxiety and boost focus. A quick breathing exercise or a few minutes of mindfulness can make a big difference after long stretches of screen time.
Engage in offline activities - Rediscover hobbies that don’t involve screens—read a book, draw, or get some exercise. Aim for at least 30 minutes of offline time each day, focusing on activities that make you feel good.
Set time limits - Is your bedtime slipping later and later because you get caught up in a social media videos, a challenging game level or an intriguing news article? It’s easy to lose track of time, so consider setting some limits. For Apple users, find out how here and Android users here.
Unsubscribe - Review your social media pages, email lists and groups. Unsubscribe from any content that negatively impacts your mental health and wellbeing. Instead, follow and subscribe to sources that uplift and inspire you.
Tools to help with your digital wellbeing
Apple screen time: Track and set screen time limits on Apple devices
Android digital wellbeing: Track and set screen time limits on Android devices
Forest: Grow a virtual tree while staying focused and off your phone
Flora: Improve productivity by staying focused on your task