Questions about Digital Wellness

How long will it take to change my digital habits?

According to the European Journal of Social Psychology, it takes an average of 66 days for a new behavior to become a habit.  Give yourself a break if you're trying new digital wellness habits.  Set small goals and celebrate them when you achieve them.

How can I  keep focused while using my computer?

Distractions will happen no matter what, but it's nice to know we have something to help us keep focused while online.  Install Stanford's HabitLab, which allows YOU to set your limits and help control what you're doing while online.

How should I be holding my handheld device?

It's important to keep your handheld device just below eye level.  When using it, use your index finger, not your thumb!  Use two hands to hold your device, cradling it, instead of allowing all weight to fall into one hand.

How can I hide toxic content on social media?

Check out the app Bodyguard!  "This technology detects hate speech on the internet with a 90% to 95% accuracy and only 2% of false positive," says founder and CEO Charles Cohen.  You can choose the level and categories of moderation, such as insults, body shaming, racism, etc.  The app supports Twitter, YouTube, Instagram and Twitch.

What are some small changes I can make to enhance my digital wellness?

Turn off notifications and badges.  Don't let your device control you and when you respond.  Don't bring your phone to the dinner table.  Get an ergonomic setup for your laptop, desktop or iPad.  Try leaving your work devices at work, so you aren't tempted to keep working when you're home, if possible.  

What are some quick tips to protect myself online?

What's the best thing to track if I use wearables?

One of the best things to track is heart rate variability (how strong your "calm down" is).  This is your parasympathetic nervous system.  This is a great indicator for monitoring your inner self.  How good are you at bouncing back?

I'm an Android user.  How can I take more control over my habits in a physical, purposeful and conscious way?

Try using Unpluq, a device that plugs right into your phone.  iPhone product coming soon.

How can I enhance my work area at my desk to heighten my senses?

Try adding a plant, diffuse some essential oils, have a water feature or music going, and keep as decluttered as possible.

I really need help addressing gamer wellness.  What's a good resource?

Check out gamerwellness.org.  Very good information to help you either address concerns or figure out if your gaming activity adding to your overall wellness.

Are there websites to help teens and families address digital wellness?

Check out HopeLab.org.  "Hopelab creates behavior-change tech to help teens and young adults live happier, healthier lives."

How does my social media use affect my job prospects later?

According to a study by Jobvite, 94% of recruiters use or plan to use social media when recruiting, claiming gives them more insight into candidates and allows them to make more informed decisions. Social recruiting is now a “thing” when it comes to hiring candidates – 3 in 10 employers have someone dedicated to solely getting the scoop on your online persona.  69% are using online search engines such as Google, Yahoo and Bing to research applicants, up from 59% in 2016. Employers’ reported turnoffs include search results (from social media or elsewhere).  

Vocabulary for Digital Wellness

Bottomless Bowl: a term coined by Tristan Harris that describes a design feature of technology that eliminates stopping cues for people so they consume more content than they naturally would.

Digital Addiction: Be careful of the term "digital addiction".  Digital addiction is a form of problematic  behavioral addiction, such as dependency and continuous use, despite knowing about the negative effects the technology produces in one's life.

Digital Native: someone who grew up with computers, video games, and the Internet from the time she or he was born and is comfortable using these technologies.

Digital Nutrition: a positive way to conceptualize an approach to increased technology in daily life and the classroom.

Digital Tourist: someone who did not grow up with digital technology and only later learned how to use it.

Digital Wellness: Digital Wellness is the optimum state of health and well-being that each individual using technology is capable of achieving.

Doomscrolling: the act of consuming a large quantity of negative online news at once. Mental health experts have stated that the practice can be detrimental to mental health.

Doxing: refers to the practice of revealing identifying information about someone else — such as their full or real name, home address, phone number, social security number or other details — generally in order to take revenge, to “out” an anonymous poster, or to otherwise cause harm.

Gamification: applying gaming mechanics and techniques to engage and motivate towards goals.

Hook: a strategy used in social media to get users into a behavior habit.

Multitasking: the apparent behavior to perform 1 or more tasks at the same time.

Nomophobia: fear or phobia for being without your cell phone.

Phub/Phubbing: ignore (one's companion or companions) in order to pay attention to one's phone or other mobile device.

Pitfall: a trap or unnoticeable danger

Screentime: the type of device (Kindle, phone, tablet, computer, etc), the way we are using it, the length of time we're using it and the activity we are doing, all fall under screentime.

Social Comparison: process that involves people coming to know themselves by evaluating their own attitudes, abilities, and traits in comparison with others.

Swatting: false reporting an emergency to public safety by a person for the intent of getting a “SWAT team” response to a location where no emergency exists.