digital detox
Reduce open tabs on your device.
Create a low tech zone
Schedule time off technology
Small doses of technology pleasure can be beneficial. Reward yourself!
Get away from your devices
For example, take a walk or read a book.
Are you hooked?
Common Sense Media August 2019
quiz time
Balancing screen time
Balancing screen time is crucial for digital wellbeing. To strike a balance between screen time and offline activities, students should begin by evaluating their online usage, considering not just how much time they spend online but what type of activity they are engaging in.
An imbalance in media consumption can negatively impact digital well-being, potentially resulting in issues such as internet addiction, excessive use of online resources, and increased social isolation. Technology addictions include not just the quantity of time spent online but also the adverse effects the excessive usage may have on your other life responsibilities (Riccio, 2022). That's why it's really important to understand how spending too much time online can affect you. It is important to find a balance between being online and doing other things you enjoy.
Images by Diego Solas Sketchify Korea
via canva.com
Pause...breathe...reflect
Screen Time Management
Digital wellbeing involves managing the amount of time spent on your digital devices. It emphasises setting boundaries, taking breaks, and establishing healthy habits to avoid excessive online time and digital fatigue.
FACT
A recent report found that teens face an average of 237 notifications daily (Radesky et al., 2023).
Emotional Intelligence
Students need to build emotional and social resilience in order to navigate complex situations that arise online. It is still important to understand that they have accountability for their online actions and to avoid falling into the trap of feeling anonymous (UNESCO, 2024).
Image by Benjavisa Ruangvaree from Benjavisa Art
Mindful Technology Use
Practising mindfulness and intentional use of technology is essential for digital wellbeing (Cascio et al., 2023). Consider how much attention you give to what you do online; be present and aware of your digital interactions. Try to avoid mindless dead scrolling or too much multi-tasking.
Digital Detox and Unplugging
Taking breaks from technology and unplugging periodically is crucial for recharging and reconnecting with the offline world. Always schedule device-free time and engage in activities that don't involve screens.
reflect on your tech time
Answer these questions honestly:
1.How many tabs do you have open? Are they all necessary?
2.Check your screen time app to see your usage on specific apps.
3.What apps do you use the most?
4.What time do you first look at a device in the morning and what is the last time in the evening?
5.Do you have time in the day when you are not engaged in technology?
6.Do you think you are addicted to technology?
7.Do you feel anxious if your phone or device is restricted? For example when you are not allowed to use it in class, does this make you feel uncomfortable?