Digital self-care: 8 simple tips for your online wellbeing
Are you ruled by your devices?
Do you end your day tired but wired?
Do you often find yourself going down a rabbit hole of mindless scrolling?
Reasons for digital self-care
Although technology comes with many advantages, social media and devices can be very addictive and negatively impact our well-being. If not used properly, they can impact our productivity, self-esteem, body image, mental health, sleep and sense of connection. This is why it is so important to practise digital self-care and set boundaries.
Now take a minute to think about the last time you spent an entire day offline and did not touch your devices. Does this concept feel alien to you? You’re not alone! Data suggests that on average we are spending 155 minutes (over 2.5 hours) on our phones each day (Statista). The WHO estimates the average life expectancy to be 73.4. So if we assume that children start using devices as young as 10 years old, then that is nearly 6 years and 10 months of our lives spent looking at our screens. Thus, given how much time we spend on our devices, let’s make sure that it is time well spent and that it enhances our well-being instead of detracting from it.
8 digital self-care practices
Below are 8 tips that can help you create more positive and healthy digital habits.
1. Assess your screen time
Determine how much time you spend on your phone and devices each day. There are many apps that can help you monitor this, such as Offtime, BreakFree or Moment. Becoming aware of your usage and how frequently you have the urge to check your phone is the first step in doing something about it.
2. Spring-clean your apps
Now that you know how much time you spend on various apps, ask yourself which ones of these you need. Or as Marie Kondo would say: which of these spark joy? Chances are that you are using many apps because they are easily accessible rather than necessary. For those apps that you are using mindlessly, consider deleting them. Or if this feels too drastic, try to move these apps away from your home screen / first screen and into a folder. If after a month you realise that you are hardly using them now that they are less accessible, it might be time to part ways. Lastly, you can also delete certain apps on your phone and only have them accessible on your computer so that you halve your checking potential.
3. Turn off push notifications
Notifications distract us from what we are doing. They are one of the main reasons that we compulsively check our devices as we perceive them as rewarding. This reinforces the habit of checking and can lead to a problematic attachment to social media. So turning off push notifications can help reduce distraction and allow you to decide when you check/use your device (instead of your phone deciding for you!).
4. Set digital boundaries
Limit how much and when you use your devices. For example, you could make a rule that when you’re having a face-to-face conversation you do not check your phone. Or you put your phone on aeroplane mode when you eat your meals. Alternatively, you could set app usage limits either using your device’s setting or (ironically) using an app to set daily limits.
5. Be intentional in your consumption and creation
Many of us will scroll mindlessly out of habit and to pass the time. Waiting in line at the supermarket? Check phone. Bored as work? Check phone. Going to the bathroom? Check phone. Unfortunately, our devices have crept into all areas of our lives, and we are barely aware, let alone mindful, of how we use them. Similarly, we create with little awareness, and we try to document and take photos of everything we do, see, and eat. What we forget is that when we’re preoccupied with getting the perfect shot or coming up with the funniest caption, we’re not fully enjoying the moment. So practise being present and when you do want to use your phone, be intentional about it.
6. Reduce blue light exposure in the evenings
Light at night, especially blue light emitted from screens, inhibits melatonin secretion. Melatonin is a hormone that influences circadian rhythms and at night it contributes to sleepiness. When its secretion is suppressed by blue wavelengths from our screens, our circadian rhythms are shifted and our sleep disturbed. The good thing is that you can do various things to prevent this from happening. Firstly, try to limit blue light exposure before bedtime (ideally 2-3 hours before bed). If this is not possible, use blue light blocking glasses, set your phone to night mode, and dim the screen brightness.
7. Start and end your day device-free
Our phones are often the first thing we pick up in the mornings and the last thing we put down at night. To avoid this, try to make your bedroom (or at least your bed) a no-tech zone. And if this is not possible, turn your phone on aeroplane mode at night and keep it on the other side of the room. This deters you from checking it whenever a notification pops up or reaching for it first thing in the morning. I like to start my day with a tech-free hour which includes getting ready, going for a short walk, and journaling with a cup of coffee. This might not be possible for you, but even delaying checking your phone for 15-30 minutes can help you set up your morning and day in a more mindful way.
8. Do a digital detox
Tech-free days are becoming increasingly popular thanks to the many benefits that people experience from temporarily giving up their devices. A digital detox can give you the time and headspace to focus on things that are important to you, such as spending quality time with loved ones, trying something new, doing hobbies, and checking-in with yourself. Taking significant and intentional breaks allows you to truly switch off and unwind. You can find more information about taking a digital detox here. So try detaching for your devices for a day and see how liberating it can feel!
Takeaways
Digital self-care is just as important as other forms of self-care, especially as we are spending more time on our devices. While it might be hard, learning how to set boundaries and practising positive digital habits can help you feel in charge of your devices instead of letting them rule you.
Resources:
A reader shared this very helpful article on How Email Can Negatively Impact Your Mental Health (and What To Do About It), so, if you are feeling overwhelmed by your inbox, check it out!