Lesson 4: Digital Wellbeing - Creating Healthy Tech Habits

Lesson Objectives

By the end of this lesson, you’ll be able to: - Recognize signs of unhealthy technology use in your daily life - Understand how digital platforms are designed to capture and hold attention - Implement practical strategies to improve your relationship with technology - Create personalized boundaries that support your wellbeing - Use technology more intentionally to serve your goals and values

The Digital Wellbeing Challenge

Technology has transformed our lives in countless positive ways, but many of us have an increasingly complicated relationship with our devices. Consider these statistics: - The average person checks their phone 58 times per day - Most smartphone users touch their phones within 3 minutes of waking up - People spend an average of 2 hours and 24 minutes on social media daily - 71% of people sleep with or next to their smartphone

This isn’t about demonizing technology—it’s about recognizing that our digital tools are often designed to maximize engagement rather than wellbeing. Creating a healthier relationship with technology isn’t about using it less; it’s about using it more intentionally.

How Technology Captures Our Attention

Understanding the psychology behind digital platforms helps you make more conscious choices:

The Attention Economy

In the digital marketplace, your attention is the product being sold to advertisers. This creates strong incentives for platforms to: - Keep you engaged for as long as possible - Encourage frequent checking and returning - Maximize emotional responses that drive engagement - Create habits and dependencies

Common Attention-Capturing Design Techniques

[Suggested graphic: A visual representation of these techniques, perhaps showing how they target different psychological vulnerabilities, with examples from common apps and platforms.]

Signs of Digital Imbalance

How do you know if your technology use is becoming problematic? Watch for these warning signs:

Physical Signs

• Sleep disruption from late-night device use
• Eye strain, headaches, or neck pain
• Reduced physical activity
• Neglecting basic needs like eating or hydrating

Psychological Signs

• Anxiety when separated from your device
• Compulsive checking behavior
• Difficulty concentrating on non-digital tasks
• Feeling overwhelmed by digital information
• Comparing yourself negatively to others online

Social Signs

• Checking devices during face-to-face conversations
• Preferring digital communication over in-person interaction
• Feeling disconnected from loved ones despite being “connected” online
• Using devices to avoid uncomfortable situations or emotions

Productivity Signs

• Difficulty completing tasks due to digital distractions
• Starting the day with social media rather than priorities
• Losing track of time while using certain apps
• Feeling busy but accomplishing little

Practical Exercise: Digital Wellbeing Audit

Let’s assess your current relationship with technology:

1. Track your usage: Use your device’s screen time features or a dedicated app to monitor how much time you spend on different applications for a few days.
2. Map your habits: Note when and why you reach for your devices. Is it boredom? Anxiety? Habit? Necessity?
3. Identify pain points: Which aspects of your technology use leave you feeling drained, anxious, or dissatisfied?
4. Clarify your values: What role do you want technology to play in your life? How does your current usage align with your broader goals and values?

This audit isn’t about judgment—it’s about awareness. Understanding your current patterns is the first step toward creating healthier ones.

Strategies for Digital Wellbeing

Environment Design Strategies

Your physical and digital environments powerfully influence your behavior:

• Create phone-free zones: Designate specific areas (bedroom, dining table) as device-free
• Use physical barriers: Keep devices out of sight when not in use
• Charge devices outside the bedroom: Use a traditional alarm clock instead
• Organize your home screen: Keep only essential, constructive apps visible
• Disable non-essential notifications: Reduce interruptions and triggers
• Use grayscale mode: Reduces the visual appeal of colorful app icons and content
• Set up app timers: Limit time spent on potentially problematic apps

Habit Transformation Strategies

Replace problematic digital habits with healthier alternatives:

• Morning routine: Start your day with a non-digital activity before checking devices
• Micro-boundaries: Wait 10 minutes before responding to non-urgent notifications
• Tech-free transitions: Take short breaks between activities without devices
• Mindful usage: Before opening an app, pause and ask “Why am I doing this right now?”
• Alternative activities: Create a list of engaging non-digital activities for when you feel the urge to scroll
• Social accountability: Share your digital wellbeing goals with others
• Digital Sabbath: Take regular breaks from technology (an evening, day, or weekend)

Attention Protection Strategies

Guard your focus and mental space:

• Batch processing: Check email and messages at scheduled times rather than continuously
• Do Not Disturb mode: Use this feature during focused work or quality time
• Single-tasking: Close unnecessary tabs and apps when working on important tasks
• Pomodoro Technique: Work in focused sprints with short breaks
• Digital minimalism: Regularly declutter your digital life (unsubscribe, unfollow, delete)
• Attention training: Practice meditation or other mindfulness exercises to strengthen focus

[Suggested graphic: A “digital wellbeing toolkit” illustration showing these different strategies organized by category, with simple icons representing each strategy.]

Digital Wellbeing for Different Life Contexts

Work Context

• Set clear boundaries between work and personal digital use
• Use separate devices or profiles for work and personal activities when possible
• Communicate your digital boundaries to colleagues
• Schedule focused work time without digital interruptions

Family Context

• Create family technology agreements
• Model healthy technology use for children
• Establish tech-free family activities and times
• Use parental controls thoughtfully and transparently

Social Context

• Practice being fully present during in-person interactions
• Discuss digital boundaries with friends and partners
• Consider how social media affects your relationships
• Use technology to enhance rather than replace meaningful connection

Tools for Digital Wellbeing

Many built-in and third-party tools can support your digital wellbeing efforts:

Built-in Tools

• Screen Time (iOS) / Digital Wellbeing (Android): Track usage and set limits
• Focus Mode / Do Not Disturb: Minimize interruptions
• Night Shift / Night Light: Reduce blue light in the evening
• Downtime: Schedule time away from certain apps

Third-Party Apps and Extensions

• Forest: Gamifies staying off your phone
• Freedom: Blocks distracting websites and apps
• RescueTime: Tracks digital habits and productivity
• Moment: Helps families manage screen time together
• Pocket: Saves articles to read later, reducing the urgency to consume content immediately

A Balanced Perspective on Digital Wellbeing

It’s important to approach digital wellbeing with nuance:

• Technology itself isn’t the problem: It’s about how we use it
• Different people have different needs: What works for others may not work for you
• Perfection isn’t the goal: Small improvements can make a big difference
• Context matters: Sometimes more technology use is appropriate and beneficial
• This is an ongoing process: Digital wellbeing requires continuous adjustment as technologies and your life circumstances change

Conclusion

Digital wellbeing isn’t about rejecting technology—it’s about reclaiming your attention and ensuring that technology serves your goals and values rather than undermining them.

By understanding how digital platforms are designed to capture attention, recognizing signs of imbalance, and implementing targeted strategies, you can create a healthier relationship with technology that enhances rather than detracts from your life.

Remember that digital wellbeing is highly personal. The strategies that work best for you will depend on your unique circumstances, preferences, and goals. The key is to approach your technology use with intention and awareness.

In our next lesson, we’ll explore privacy and security fundamentals to help you protect your digital life.

[Suggested graphic: A balanced scale with “Technology Use” on one side and “Personal Wellbeing” on the other, in perfect equilibrium, symbolizing the goal of digital wellbeing.]

Next Up: Lesson 5 - Privacy and Security Fundamentals