Week 05.3: Digital Well-being

Welcome and Introduction:

What is Digital Well-being?

The Importance of Digital Well-being:

1. Reduced Stress: Managing your digital life effectively can reduce stress and prevent burnout.
2. Enhanced Focus: Limiting digital distractions helps improve focus and productivity.
3. Improved Relationships: Balancing screen time with face-to-face interactions strengthens personal relationships.
4. Better Health: Reducing screen time can lead to better sleep and physical health.

Principles of Digital Minimalism:

1. Clutter is Costly: Digital clutter, like unused apps and excessive notifications, can be overwhelming and distracting.
2. Optimization is Key: Use technology to support your values and goals, not to control you.
3. Intentional Use: Be deliberate about how and when you use digital tools.

Strategies for Digital Well-being:

1. Digital Declutter:
   • Clean Up Your Digital Space: Delete unnecessary apps, files, and emails. Organize what remains.
   • Manage Notifications: Turn off non-essential notifications. Set specific times to check emails and messages.
2. Screen Time Analysis:
   • Track Your Screen Time: Use tools like Screen Time (iOS) or Digital Wellbeing (Android) to monitor your usage.
   • Analyze Usage: Identify patterns. Which activities are productive? Which are time-wasters?
3. Quality Over Quantity:
   • Focus on Quality Interactions: Prioritize meaningful online interactions over mindless scrolling.
   • Schedule Digital Detoxes: Allocate specific times for unplugging. Use this time for offline activities like reading, exercising, or spending time with loved ones.

Activity: Digital Declutter and Screen Time Analysis

1. Digital Declutter:
   • Clean Up Your Digital Space: Spend time organizing your digital devices. Delete unused apps and files. Organize important documents and apps.
   • Manage Notifications: Adjust your settings to receive only essential notifications. Schedule times to check emails and messages rather than reacting to every notification.
2. Screen Time Analysis:
   • Track Your Usage: Use screen time tracking tools to monitor your daily usage.
   • Analyze Patterns: Review your screen time at the end of each day. Identify which activities are beneficial and which are not.
   • Make Adjustments: Set goals to reduce time spent on non-essential activities and increase time on productive tasks.

1. Create a Digital Well-being Plan:
   • Outline Your Goals: What do you want to achieve with your digital well-being plan?
   • Set Specific Actions: Based on your declutter and screen time analysis, list specific actions you’ll take to improve your digital well-being.
   • Incorporate Practices into Your Planner: Schedule regular digital detox periods and track your progress.
2. Reading Assignment:
   • Read “Digital Minimalism” by Cal Newport: Focus on understanding the principles and practices of digital minimalism and how they can be applied to your life.
3. Reflect:
   • Write a Reflection: Reflect on your experience of decluttering and analyzing your screen time. What did you learn? What changes do you plan to implement moving forward?