Tips for Digital Wellness
Take the Digital Wellness checkup survey for adults! Find out how you're doing with your digital habits.
Take the Digital Wellness survey for adolescents! Find out how you're doing with your digital habits.
DW Habit Tracker- website (1).pdfHabit Tracker
Here's a habit tracker free for you to download. Chose a couple tiny habits to try this week, something to do with your digital wellness. Perhaps you'll turn off notifications for a week, or limit your social media use to certain times of the day, or block out deep focus time on your calendar to work/do schoolwork. You can use many of the ideas on these digital wellness pages on our website! What will you come up with?
I address tiny habits and digital wellness further in my ebook for tweens and teens (adults too!).
Quick Tips to Help You Digitally Declutter!
Looking for some ideas to help you declutter your digital life? Here's a printable you can use and share with others!
DW- Digital Laundry Tips (2).pdfDigital Wellness Tips- Website (1).pdfWhat Can You Work on This Week?
Still looking for more ideas on how you can practice digital wellness? Here's another printable for you!
Mindfulness with Tech
Daily Haloha
Calm
Headspace
Freedom App
Block sites and apps on computers and phones
Forest App
Helping you stay focused and balanced
Apple Screen Time
Checking in on your screen time
Start with an easy routine...small steps!
Morning: Take 15-30 minutes of unplugged time upon waking up (shower, stretch, eat breakfast).
Afternoon: Take 15-30 minutes of unplugged time during your lunch (turn on "do not disturb", eat outside, talk to friends).
Evening: Take 15-30 minutes of unplugged time in the evening (device free dinner, unplug 30 min before bed)
Avoid the "iPad/laptop hunch", which strains your neck and back. This means keep the iPad/laptop out of your lap. Your device should be resting on the desk (relieving your hands of extra pressure). Ideally, the device is at, or just below your line of sight. For longer periods of use, use an external keyboard.
Arms should be parallel with the desk and your upper leg. Back should be straight. Ideally, hands should be using an ergonomic keyboard, keeping your wrists in the most natural/neutral position. Head centered to display. Feet resting flat on the floor.
Eye strain breaks- 20-20-20 Rule
For every 20 minutes you look at a screen, spend 20 seconds looking 20 feet away. Stand up and move around while you're doing it. This helps relax your eye muscles and reduce the strain happening.
Exercises
Did you know your head weighs as much as a bowling ball?
It's important to practice neck exercises, which will help alleviate tech neck symptoms, improve posture and give you a min break from being online. Here are a few that are easy to do, anywhere, anytime. Most important thing to remember, for every 20 minutes you are working on a screen, take a quick exercise break.
Articles
Social Comparison Theory in Psychology
Are you comparing yourself to others online? Is it having a + or - affect?
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