The availability of information and the sophistication of current software means that many researchers can find themselves spending hours in front of screens each day. Many reports are highlighting the potential negative impact on our mental health and general wellbeing of overusing screens – whether because of a concern that social media may be having a direct impact or simply because screen time takes us away from other healthy activities. The key is to be consciously engaged with your digital wellbeing.
Digital wellbeing refers to ‘the capacity to look after personal health; safety; relationships; and work/life balance in digital settings’ – incl., acting safety and responsibly in digital environments; managing digital stress; workload; and distraction; and balance digital interactions with real-world interactions appropriately.
A good place to start is by being aware of how much time you spend using digital devices and software. Monitoring your time can be done in several ways – e.g., most smartphones have the ability to monitor your activity. It is important to regularly check-in with your digital wellbeing and ask yourself questions:
Do I have problems sleeping? Does using a digital device make me feel good? How much face-to-face time do I spend with people in comparison to being online? Do I ever feel overwhelmed and stress by too much information or social media?
If you do feel overwhelmed, here are some tips and strategies on how to take breaks and manage your digital wellbeing:
Limit the use of your mobile by using blocking apps (such as OFFTIME) or just turn your phone onto airplane mode for a while.
Create new social rules – e.g., no social media after 10pm
Set goals and time limits on how frequently you pick up your devices
Turn off notification sounds, message bars, and banners. Make your screen black and white to make it less eye-catching during workhours.
Provide other options for a healthy distraction – get engaged with an activity to aid relaxation (e.g., painting; reading; knitting; yoga, etc.) or get out into nature.
Improve your sleep by moving your phone away from your bed and putting it on silent.
Start a ’15-minute rule’ – when you get home, for the 15 minutes do something that will take your mind off work and make you happy!
Source
Summarised from 'The Wellbeing Thesis' - An online resource for postgraduate research students to support your wellbeing, learning and research - https://thewellbeingthesis.org.uk/
Click here to access The Digital Student - a University of Hull guide to help you make the most of digital technology, the internet and mobile devices.