Digital wellbeing refers to a number of different aspects health aspects when using digital technology. While technology is becoming more incorporated into different areas, its important to recognise what impacts it might have on your health and how to reduce or prevent issues.
Physical & Mental Health
Using screens for a long duration of time can an impact on your eye sight which can cause issues for your health. Because of the type of blue light that screens produce its important to ensure that your device is setup correctly and you are taking breaks frequently to prevent eye strain.
1. Ensure your area is setup correctly.
a. Opticians recommend your screen set up with the top quarter of the screen being level with your eyes so you naturally read down the page.
b. Your screen regardless of device is at least a full arms length away from your face. This helps prevent eye strain and helps keep the appropriate reading distance to keep your eyes healthy.
c. Ensure you have the correct posture for your working space. Your feet should be flat on the floor, back straight and your head needs to remain in a upwards position without arching over. Arms should be level to the desk, not above or below.
2. Take Breaks. Taking breaks is extremely important, the blue light from screen can damage your eyes, so opticians recommend 25 minutes of screen time with 5 minutes away from the screen, preferably looking at something from a distance to have your eyes focused at a distance.
For your physical health its good to get up and move around and have a stretch during this break.
3. Limit screen time before bed. Sleep is extremely important, as it affect your mood, concentration and energy levels throughout the day. Unfortunately, screens work well in keeping your brain engaged and awake, which has a knock on affect when trying to sleep. Limit your screen time before bed to enable your brain to prepare for sleep. It is recommended to leave your device alone at least an hour before bed, to give your brain time to calm down / remove itself from the blue light produced from your screen to prepare for sleep.
4. Limit Screen time. Your device can be addicting, maybe you've just read a whole book, binged watched a TV show, played all day in a online game or spent time on a screen during work. Remember to take a break, get some fresh air and let your mind unwind. Technology can hook you in for better or for worse, and it can impact your mental health as well, so be sure to take a break from it.
5. Digital doesn't always mean real. Social media platforms like Instagram or Facebook can send you down a rabbit hole of people "living" in their best life. But the majority of the time its people posting only their best bit and sometimes its staged for internet views and attention. It's really important to understand that everyone has a different progression, interest and life situations that doesn't mean we can always live as happy as what is shown online. Try not to dwell on what others are doing or what they have, instead appreciate what you have and take time away from the internet to focus on yourself.
6. Get away from the online world. Being digital connect can be a useful and beneficial however, it can also be quite lonely if you are spending a lot of time in the virtual space. Make sure to get way to interact with those around you to help improve your mental health.
7. Use technology to benefit you. While sometimes getting away from technology is the answer, sometimes the opposite can be true to. There are a number of wellbeing apps from fitness apps to help you exercise to helping improve anxiety or helping you get a good nights sleep. Be sure to check what's out there and can benefit you.
