Life has completely changed over the last year due to technological advancements, and most jobs now rely on technology. We now have terms like digital overwhelm and digital-wellbeing and that never existed. Fortunately, in 2021 all these things are now confirmed and part of our daily lives, especially if you're working from home. You now have to be in front of a computer screen, check your emails and notifications almost every time. As a result, you have too much technology integration into your everyday life; it may distract you from most essential things and cause you stress.
Digital wellness involves physical and mental health; an unhealthy digital lifestyle can lead to anxiety, depression, and addiction. Also, it can alter your creative and critical thinking while exposing you to physical issues like spinal problems, blurred vision, and carpal tunnel syndrome. Digital wellness is about conquering digital dependence, allowing technology to work for you, and striking a balance between your family life and the natural and digital world. Here are 8 tips to help you improve your digital wellbeing in 2021.
Let's get started.
#1 Revisit Your Old Non-Tech Habits
Probably you don't remember the last time you flipped through pages of a book instead of scrolling through the screen or playing your guitar. Revisiting old school habits that don't rely on technology will give you a short escape from digital space. Besides that, you will get an opportunity to fully concentrate and relax, away from pop-ups, alerts, and annoying notifications.
Take, for example, reading a book, an activity you can even get paid to do. It helps keep your vision in check. In contrast, when using a computer screen, you stretch too much to read, your shoulder, facial and neck muscles tighten, eyes become tired, causing your eyesight to be strained or blurred.
#2 Track & Be Alert Of Your Digital Habits
Before fixing an issue, you must get to know what you are up against first. Your kids are aware of how long you remain glued to the screen, and with your screen dependency, it will not be easy to discipline them for internet overuse because they will constantly challenge you. Evaluate how you spend your time online and determine how much of that time you are willing to spend.
Avoid checking your phone messages immediately you wake up, taking a selfie at the dinner table, or watching Netflix for eight hours nonstop. Your children will note some of these weaknesses and use them against you; this might ruin the relationship between the kid and parent. Children are likely to engage in what they see most of the time. Be a good role model and instil good digital wellbeing values in their minds.
#3 Come Up With Rules Together
As a result of e-learning, most kids have their mobile phones and laptops and have already formed usage patterns. Children are more exposed to the internet in 2021 than you can probably think. However, you need to restrict their internet usage; you must include them in creating the new rules. When you give them a chance to decide how long they should spend on the internet every day, you make them feel appreciated and effortlessly follow the new law of the house.
Similarly, declare non-technology zones in your house, such as no phones at the dinner table or social media after 10 pm; this will stimulate offline interactions and family discussions.
#4 Ignite Human Connections When Using Technology
Unfortunately, in 2021, social distancing is inevitable; however, you should not let your human connections end. Luckily, technology is not bad for your digital wellbeing; misusing and overusing it is a problem. Why not use technology to talk and form authentic connections with other people via video chat?
Cafecito is an excellent tool for that. You don't even have to be on your computer or phone to schedule a meeting; the tool does all that for you, helping you cut your onscreen time further. This is a good approach rather than having video chats whenever you yearn for connections with other people. When purposed, video calls save a lot of time and even give you that missing face-to-face contact
#5 Build A Morning Routine
If you've made checking their phone immediately, you wake up a regular habit you need to stop. Create a morning routine with no tech is a healthy habit and also an excellent way of improving your digital wellness when working from home. Immediately you wake up, get into some exercises without touching your phone. Go straight to breakfast, drink some water, then have a shower without sneaking into your phone. Such activities don't require your phone.
#6 Limit Out Of Hours Screen Time When Engaging In Other Activities
Sometimes you need to look for some healthy distractions. When going for breaks, switch off your notification sounds, turn your screen off, place your phone upside down and concentrate on other activities. Engaging in creative activities will help you relieve stress and relax to feel much better when you come back. You can also opt for a nature walk or bicycle riding within your apartment compound.
#7 Set Time Limits & Goals
Determine how frequently you should be on your phone or computer. It's also good to allow switch off at the end of your day. Set a 15-minute rule every time you arrive home from work or when you stop working and use the first 15 minutes to engage in something that will shift your mind from work and make you feel happy. Consider placing your phone far away while sleeping and putting it on silent mode, and this will limit your time on the internet and help you improve your sleep at the same time.
#8 Limit Non-Essential Communications
Your digital wellbeing also takes a toll when you get bombarded with instant messages and emails. Unnecessary communication can cause unnecessary work stress and even lower your productivity. Remember, it will take you around 23 minutes to focus again after opening emails, receiving calls, or apps breaking your focus.
Decide how and when you want to be distracted. You can ask your colleagues to avoid non-essential communications at times when your busy or occupied. You can then schedule a short meeting where everything can be said in a single video call or at the same time. This will go a long way in improving your digital wellbeing.