Digital
Well-Being
Healthier than a lentil salad
From our popular Digital Well-Being Course, we look at over 60 ideas to help you on your journey to healthy digital habits. Each one could make a big difference to your life!
Like a game of poker, just choose 3 cards below to get you started then set a goal and make them work for you. In this game, you are always the winner!
If you’d like a weekly injection of focus and motivation direct to your inbox, just sign up and we’ll keep it coming your way.
No No Notifications
Managing notifications is a crucial aspect of digital well-being. Making a conscious choice about when and what can interrupt your focus. Spend time deciding which apps you’ll allow to send you notifications.
Disabling notifications and scheduling “check & reply” slots during the day has proven to be an effective method to improve concentration, productivity and reduce stress & anxiety.
Consider disabling badges, they can contribute to increased levels of anxiety & restlessness.
Let’s be sociable
Refrain from using tech while speaking with other people: friends, family or even when ordering a coffee. Most of us think we can do those 2 things at the same time, the reality: we can’t.
Human connection and social interactions play an important role in our wellbeing and mental health. Better communication helps to build rapport, trust & credibility.
A buzz in our pocket or a “ding” can easily disrupt our attention, try turning on Do Not Disturb.
One task at a time
Have you ever reached for your phone to do one task, spend 5 minutes doing something else, put your phone down and realise you actually didn’t perform that task? We’ve all done it!
Focusing on doing the one task you intended to do straight away, and then immediately putting your phone down will help you create a positive habit and waste less time.
Limit yourself to 1 task per pickup, even if it means putting the phone down for a second between tasks.
Try new and old things
Explore new hobbies or rediscover old ones. Hobbies offer an opportunity to take a break and relieve stress. They’re a great way to spend time, instead of mindlessly scrolling on social media.
Hobbies will help you feel more productive, accomplished, creative & be more aware of the present moment. All these things will translate into your everyday life & work!
What are some of the things you loved doing as a child, could you revisit them now?
Time’s up
Set time limits to restrict the amount of time you spend on certain apps. Sometimes it’s hard to put your phone down when scrolling through social media or looking at funny cat pictures.
Setting time limits on apps to match your goals is a very effective way to cut down the time you spend on time-wasting apps and bring your attention back to important tasks & situations.
Most devices have a feature to set time limits on individual apps and websites.
Think before you reach
Before reaching for your tech, take a second to think why you’re doing so. Is it because of a habit, boredom, to perform a specific task, to check what others are up to or to do some work?
By doing this, you can make a conscious decision around why you’re reaching for your tech and decide if you want to go ahead or not, instead of it just being a mindless reflex.
If applicable, creating a longer passcode to access your device, can give you an extra second to think.
Hey Siri
Use virtual assistants to perform certain tasks. You can ask virtual assistants to do lots of things, it’s a fast and effective way to get things done.
By using your voice instead of reaching for your phone, it will help you perform the task faster & prevent you from getting distracted or tempted to do something else on the device.
At first, it can feel strange to use your voice, but you’ll get used to it quickly.
Make a phone call
Pick up the phone & call instead of sending a message or an email. The way we communicate has changed dramatically, but a phone call can still be a faster & more effective solution.
Messages or emails can often require follow up communications, sometimes leading to more distraction. Phone calls also help in creating a more personal connection.
Sending audio messages can be another alternative for a more personalised option.
From Me To Me
Reward yourself for taking positive steps towards improving your tech & digital habits. They are an effective way to stay motivated, improve your discipline and reach your goals.
Rewards can keep you on a good track as you embed new habits, and work towards your goals. It’s important to find the right type of positive reward, to avoid creating new negative habits.
Try to avoid picking tech related rewards, as it could defeat the purpose.
Become a bookworm
Reading is a productive & fun way to pass the time. Carrying a book, or ebook, with you at all times will help you build a positive habit & reduce the temptation to reach for your phone.
Reading has been proven to have many amazing benefits, including stress reduction, improving memory, increasing knowledge & focus and enhancing your imagination.
Having books on your phone can be very convenient, try turning on Do Not Disturb when reading.
Out of sight, out of mind
Keep your phone out of sight. Studies have revealed that just having your phone in your eye line can lead to you being less focused and more easily distracted.
Keeping your phone out of reach can help improve your awareness and focus, leading to better productivity and better communication in social situations.
Can you leave your phone in a different room while performing certain activities and tasks?
To post or not to post
When posting on social media, take a minute to think about why you’re doing so. We all use social media in different ways & for different reasons, but have you stopped to think “why?”
By taking some time before posting, it will help you become more aware of what’s driving you do to it, and explore if it aligns with your personal and professional goals.
Try only posting from non-mobile devices, this will give you more time to think of the why.
Use more tech
Find apps & services that simplify or automate certain tasks to become more productive, such as email templates, collaboration tools, calendar scheduling & accounting apps.
Automating tasks you perform multiple times a day will allow you to spend more time on the tasks that matter most. Free up some time and brain space to accomplish more.
Don’t fall into the pitfall of spending days trying to find that perfect unique app, start with the obvious.
Have a chat
Schedule a face to face chat with a colleague. Modern communication tools are fast and convenient, but they can’t replace the experience of a face to face conversation.
Body language and tone of voice can convey much more than just text (and emojis!). Face to face chats can be more productive, effective and help to strengthen relationships.
Spontaneous discussions are also a great way to come up with creative & innovative ideas.
Build Good habits
Tech has brought us many good things, like handy habit trackers. Sometimes we need a bit of help to get on the right track so find a habit tracker app with the right features for you.
Building positive habits isn’t easy, but once we get started they can boost our motivation and promote success. They can also help us learn more about ourselves and achieve our goals.
Habit trackers don’t have to be in digital form, a journal can be a great option too.
Green time
Go out in nature. There are many benefits of going out in nature, it improves memory, decreases stress, boosts energy and creativity, just to name a few.
Going out in nature and forgetting about your tech is a powerful way to reconnect with your surroundings & yourself. If you live in a city, a walk in the park can have many benefits.
We all like taking nice pictures of sunsets, just make sure to turn on Do Not Disturb or Airplane mode
Sticky note on screen
Attach a sticky note on the screen of your phone or tablet with a gentle (or not so gentle) note asking you if you really need to use the device. “Are you sure you want to use me?”
To help you be more intentional, having a physical reminder on your devices can help you become more aware of how frequently & why you reach for your phone.
Instead of a sticky note, you can use a customised wallpaper saying something like: “Why are you here?”
Let’s meditate
Establishing a meditation and/or mindfulness practice can further encourage the building of new habits. It’s also a wonderful way to cultivate a healthier and calmer mind.
Some of the benefits of meditation are: improve concentration, reduce stress, boost creativity and improve productivity. It’s also a very effective way to reduce tech dependence.
There are many great apps and books to help you establish a meditation practice.
Black and white
Put your devices on greyscale mode. This means your device will show everything in black and white.
App designers are keen to make their apps as attractive & addictive as possible, greyscale can counteract this by diminishing their appeal. With a less stimulating phone you’re more likely to limit your use to essential and necessary tasks.
Greyscale mode can usually be found in the accessibility features of your devices.
Phone free meals
Set rules for you, your family and your friends around the use of tech and screens during meals. You can also make your own rules for when you’re eating by yourself.
Restricting or limiting the use of technology during meals makes them more enjoyable. It can also contribute to improving communication and can strengthen relationships.
When going out for a meal play the game where the first person to check their phone, pays for everyone’s meal!
Plan your day
At the beginning of your day (or working day) set yourself a few goals & tasks you want to achieve. Consider how using tech could be helpful, or not, towards reaching those goals.
Having a clear intention for the day and set yourself a couple of significant goals can help you become more efficient, creative, productive and disciplined.
Here we’re talking about any type of goals and tasks, not just tech oriented ones.
Take a walk
During your lunch or coffee breaks go for a short walk. Our breaks often involve checking our social media or reading something online, but is that a real break?
Taking a real break and having a quick walk can do wonders in reducing stress levels, boosting energy and improving your mood. Even a short walk can have significant benefits.
If the weather is bad or you don’t feel like walking, sit down & observe your surroundings
Delete those pesky apps
We all have 1 or 2 (or more) apps that make us waste hours on our tech. Deleting those apps from your devices will help reduce the temptation to have a ‘quick’ check.
Removing easy access to time wasting services like social media will make their use more intentional. Setting these boundaries will contribute to happier & more productive habits.
You can limit the use of those apps and services to your computer and/or only when you’re at home.
Only watch TV
When watching TV try not to use other devices. Studies have shown that even while performing enjoyable tasks, we often still look for more sources of distraction.
This diminishes our ability to focus & retain information, and it can increase our stress & anxiety. The more devices ask for our attention, the harder it is to fully enjoy what we’re doing.
Start with activities you enjoy, and then try it with less enjoyable activities, like house chores.
Dumb down your smartphone
Dumb down your smartphone. When you schedule Downtime, only phone calls & apps that you choose to allow are available. It’s a great way to take a break from your devices while remaining available.
Downtime allows you to keep using some vital apps on your devices, like phone and camera, while removing all other distractions (or temptations).
You can schedule Downtime for certain times of the day and specific days. Or just turn it on when you need a break.
No tech Family time
Schedule family time where no one uses tech. Agree on specific times throughout the week where the whole family spends time together with no tech allowed.
This can help improve the relationship with family members, it will also start generating positive habits in kids. It’s also a great way to come up with fun new activities to do together.With or without kids, schedule no-tech time with your partner, and even your parents.
With or without kids, schedule no-tech time with your partner, and even your parents.
Schedule reply times
Throughout the day schedule set times to check and reply to emails and other messages, slowly reducing the feeling that you need to always be available and answer immediately.
By doing this, you can focus on important tasks and be more productive. It can also reduce stress and anxiety related to FOMO (Fear of missing out).
Try using the time of day when you’re least productive to deal with emails.
Digital detox
Refrain from using tech & digital devices for a certain amount of time. Start with a short amount of time, maybe 1 or 2 hours, and gradually increase that time.
Can you do a whole day or weekend?
Digital detox can improve your focus, productivity, creativity & even sleep. On the other hand, it can help reduce stress, anxiety & restlessness!
If you use your phone for taking photos, use Downtime or put it on Airplane mode.
Tech out, sleep in
Leave your devices outside your bedroom at night. Remove the temptation of checking your phone just before going to sleep and/or just after waking up.
Studies have shown that this practice can improve your sleep, decrease anxiety and even improve relationships. It’s a powerful way to improve your sleeping routine.
Get an old fashioned alarm clock so you have no excuses to keep your tech in the bedroom!
When I eat, I eat
Try having meals or a coffee without using your phone. Focus your attention on your food, its flavours, smells, texture. Savour and enjoy every bite and sip.
Mindful eating has many physical benefits, but it can also contribute to your mental wellbeing, enhance focus, attention and overall improve your eating habits!
You can do this for every meal, and it’s particularly helpful when you’re on your own.
Close apps & Go full screen
Close all apps, except for the one(s) you’re working on & go full screen. It’s a simple & effective way to remain focused on your current task when working on your computer.
It’s no surprise that our attention span has decreased in the last decade, so finding ways to remain focused is crucial to achieving our digital & tech habit goals.
Alternatively, most computers also have a Do not Disturb (or focus assist) mode to prevent distractions.
Leave your phone behind
When meeting with friends or family, try not taking your phone with you. By leaving your tech behind, it will be easier to remain focused and engaged during gatherings and meetings.
You might have the best intentions of being fully present during your meal, but feeling your phone vibrating in your pocket or purse can make it difficult to follow through.
If you really need to be available, use Do Not Disturb & allow calls from certain numbers.
Pomodoro technique
The Pomodoro technique is a time management technique that helps you stay focused on 1 task at a time. It’s ideal for people who struggle to stay focused & get easily distracted.
Break down your tasks into 25 minute focused blocks of time & between each time block, take a 5 minute break. After completing 4 Pomodoros you can take a longer break.
Make sure your devices are on Do Not Disturb during your 25 focused minutes.
No phone on the can
Go to the toilet without taking any tech with you. Studies have shown people spend up to 50% more time in the toilet when they use their phones, mostly on unproductive activities.
Phones have become our go-to companions in what we consider “boring” activities, like going to the toilet, instead use that time to let your mind rest or mindfully relieve yourself.
There are also negative health consequences of spending too much time on the loo.
Bedtime habits
Try not to use your devices for at least one hour before going to bed & after waking up. The blue light emitted by screens interferes with the production of the sleep hormone melatonin.
Creating a healthy bedtime routine has been proven to improve your sleep & increase your alertness in the morning. You’ll be able to enjoy more quality time on your own or with your family.
If you need to use it for certain tasks (like FaceTime, maps or messages) turn on downtime & nightshift.
Look around
While waiting for someone or in a queue, spend a couple of minutes just observing & looking around instead of taking your phone out. It’s the perfect moment to give your mind a break.
Watching people and observing behaviours is a way to improve your skills in observation, awareness and pattern identification. It is said it can even increase empathy levels!
“Boredom” or a wandering mind, has been proven to help us come up with great ideas.
Wear a smartwatch
This can sound counterintuitive, but with the right settings a smartwatch can become a helpful ally. Set it up to receive only important notifications, this can stop you from reaching for your phone & remove the temptation of a “quick” social media check.
A smartwatch also allows you to leave your phone behind for certain activities (eg. exercise, social gatherings, meetings)
It can also help create positive habits and a more healthy lifestyle.
Let others know
We live in a time where most people expect almost immediate answers on digital communication channels. This often contributes to the constant checking of our devices.
By finding creative ways to let people know you don’t check your messages frequently, it can remove some of the pressure and anxiety related to always being available.
Replace your profile photo on message apps with some text telling people you might not answer immediately.
Take proper breaks
We often use our breaks to check social media, send a quick message etc. But that’s not a real break, we’re just moving from one task to another. Instead, try having screen-free breaks.
For those of us who use computers a lot, it’s important to give our brains a screen-free break. A quick walk or a breathing minute will help you be more focused, relaxed & creative.
If you tend to stare at your computer for hours, set reminders to take some breaks.
Apps can help
Find some apps that can help you achieve your tech and digital habit goals. Technology is full of potential, so let’s make the most out of it, even if sometimes it means using more of it.
Many apps can help you stay focused in the present moment and stop you getting distracted. From productivity to meditation apps, there are plenty of options to help you stick to your goals.
One of our favourite apps is called Forrest, check it out!
No tech while walking
Try not to use your phone while walking. Maybe you’re replying to a message or checking new posts, in most cases, those things can wait. If it’s urgent stop to reply.
Walking and observing your surroundings can be a great way to let your brain get a rest from technology and allow some inspiring and creative ideas to flow.
If you need to use maps, try to avoid getting distracted by another app or notifications.
Schedule tasks for later
When working on one task, it’s easy to get distracted by something else. Instead of switching to another task, set a reminder or write a quick note & come back to your original task.
Jumping from one task to another, commonly called multitasking, has been proven to be inefficient, mentally taxing & stress-inducing. Focus on one task at a time to be more productive.
Use your voice assistant to say something like: “In 25 minutes remind to send an email to Jane.”
Airplane mode
Turn on airplane mode on weekends, holidays, evenings, or non-working hours. This can be a great way to disconnect while still having access to your camera or other apps, like books.
Our tech is constantly demanding our attention, disconnecting from the online world for a while can be a powerful way to make the most of the present moment.
To avoid notifications & distractions, make sure wifi is also off when turning on airplane mode
Turn off work emails
Turn off your work email and messages outside of working hours. By not feeling that you have to always be available for work it will decrease the temptation to reach for your devices.
When you leave your work behind you can fully enjoy and appreciate the activities you do on your personal time, be it on your own, with friends or with your family.
Create a reasonable “right to disconnect” agreement with your colleagues, boss and staff.
Separate lives
Separate your personal and professional presence on social media. When at work try only accessing your professional accounts and when at home, your personal ones.
Not only does this have professional advantages, but it helps to create boundaries of where & when to access which social media services. It can also help improve your work-life balance.
Try posting most work related content on professional channels only like LinkedIn.
Take handwritten notes
Take handwritten notes instead of typing on your computer or phone. This will remove distractions associated with tech and reduce the temptation of doing something else.
Taking handwritten notes allows for better encoding of the information and leads to better retention of information. Some studies have shown that it can even calm your brain.
Using an iPad with pencil can be a good compromise, just make sure to turn on Do Not Disturb.
Organise your home screen
Spend some time organising the layout of your apps on your home screen. By having quick access to your most important apps, you’ll be less tempted to check a distracting app.
Don’t be afraid to delete apps you never use, or maybe those you use too much. Make your home screen an invitation to productivity & creativity, not distraction & diversion.
Keep most of your apps out of sight and use the search function to access them.
Breathe, simply breathe
Use an app on your phone or smartwatch to remind you to take a minute (or two!) to be mindful, relax & focus on your breath. This also reminds us to take a break from our screens.
Focusing on your breath for a minute can improve your concentration levels, boost your productivity and reduce stress. This can be done anytime and anywhere.
You can also use physical reminders (like post its or stickers) spread around your home or office.
Hack your email
Schedule certain periods during your day, (or week) to check and respond to your emails. Use your signature, and/or auto-replies to notify people of your usual “check times”.
Email is one of the most useful & common tools we use every day, but it’s also a significant productivity & energy drain. Good email habits can make you more productive & efficient.
Close your email app, or disable notifications so you’re not tempted to check your email at other times.
Family Tech Time
Schedule time with your family to use tech together. This doesn’t mean you all check your social media at the same time! Together play a video game, explore a website, edit a movie, etc…
Tech is an important aspect of everyone’s life, by using it together it helps generate healthier habits for kids & adults. You’ll also discover what your kids like to use tech for.
This is a great way to introduce kids to new, more creative and productive uses of tech!
When and where
Spend a few days noticing when and where you use your tech the most. By starting to recognise your tech habits, it will be easier to address them and start working on them.
Forming new habits or getting rid of old ones can be hard, for most people starting with small goals, increasing them slowly and being consistent is key to achieving your objectives.
The more you know yourself, the better you can work on yourself and achieve your goals.
More sweat less tech
At the gym or while going for a run, try working out without your phone. Exercise is a great way to clear your mind & refill your energy, don’t let tech interruptions get in your way.
Working out has many great benefits, it can help you feel happier and more satisfied. I can also have a positive impact in decreasing your use of social media and tech.
Still want to track your workouts & listen to music, use a smartwatch or fitness tracker.
No phone zone
When holding or attending meetings, leave all phones outside the meeting room. Even in silent mode, phones are often a distraction & can create disruptive & disrespectful behaviours.
Not having your phone near you makes you more focused and aware, which will immediately create more productive, constructive, open and respectful meetings.
Even if you can’t convince your colleagues or friends to abide by this rule, try it on your own.
Connect with your senses
While having breakfast, on the bus commuting, having a nice cup of coffee or just sitting on a bench, connect entirely with your senses instead of using your tech.
Focusing on your senses fully is a powerful way to come back to the present moment. This can help you calm down, reduce stress, increase focus and creativity!
Remember this next time you’re having a coffee or tea and you feel tempted to use your phone.
Do not disturb
Focus on what matters most. Either during a meeting, while having a chat or when focusing on a task, Do Not Disturb will get rid of distractions & let you focus on whatever you’re doing.
Set up DnD manually during certain activities or schedule it to automatically turn on at specific times. E.g. one hour before your usual bedtime, or during regular activities, like your morning meditation.
Try telling Siri or your virtual Assistant: “Hey Siri, don’t disturb me!”
Go have a chat
When possible, instead of sending an email or message to your colleague, have a face to face chat. Observing their body language & tone can help you better understand their reactions.
In certain cases, this can be a more effective and productive method to get things done. It can also help to increase rapport and improve relationships.
Email & collaboration tools can be very helpful, but can’t fully replace face to face conversations. Combine them.
Discover Screen Time
Find out how much time you spend on apps, websites, and more. This way, you can make informed decisions about how and when you use your devices.
Checking Screen Time can be scary! It’s an insightful tool that will allow you to see how you’re progressing towards aligning your digital habits with your personal & professional goals.
Most devices have many Screen Time settings to inform and help you reach your tech goals.
End of day recap
At the end of the day, just before going to sleep, have a quick mental recap of your day. Remember when and how you’ve used your devices, and if that aligned with your goals?
This practice is an effective way to evaluate your day and decide for yourself if you were satisfied with your use of tech during the day and what could have been done differently?
If you had a “bad” day, don’t be harsh on yourself, this is all part of the process.
Turn off autoplay
Turn off autoplay on your video streaming services. Video streaming services such as YouTube or Netflix are designed to keep you online for as long as possible.
It will give you the time to take a more conscious decision about what you do at the end of the video, plus that extra effort to look for the remote can be the difference between binging or not.
It’s not always obvious were to find the autoplay setting, but most services let you turn it off.
Single task
Don’t let the myth of multitasking fool you, it has now been proven to be an ineffective and unproductive way of working, leading to a waste of time, energy and mental resources.
Focusing on one task at a time will ultimately make you more productive, committed, a better communicator, and it can even help you in your fight against constant distractions.
