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Digital Wellness Institute Presentation on Digital Wellness and Digital Equilibrium by Leigh-Chantelle

This is a presentation I gave as part of my assessment for the Digital Wellness Institute Digital Wellbeing online course. I give an introduction to Digital Wellbeing, Digital Equilibrium (my term), Digital Flourishing, and tips and tricks on how to attain Digital Equilibrium. Hope you get something from it! Join the next Digital Wellness Certificate Programme with my affiliate link: https://www.digitalwellnessinstitute.com/link/kKSf1E The next course starts on 11 January 2021 Watch the video on YouTube: https://youtu.be/_i2MP7fTIxQ Download the handout: https://drive.google.com/file/d/1AiH5LRR7Xf17cYrIgNVpSKpZuFhU3lxF/view?usp=sharing

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LEIGH-CHANTELLE
Digital Wellness Institute Presentation, December 2020
INTRODUCTIONTODIGITAL
WELLBEING&DIGITALEQUILIBRIUM
AGENDA
Background
Digital Wellness & Digital Equilibrium
Digital Flourishing from Digital Wellness Institute
Tips & Tricks for Digital Equilibrium related to Productivity, Digital
Citizenship, Mental Health, Communication, Relationships
BACKGROUND:TECHNOLOGYUSE
The average smartphone owner unlocks their phone 150 times (Internet
Trends) and touches their phone 2617 times (Dscout) a day
Users spend almost 3 hours a day on their smartphones (Bankmycell)
and we will spend an average of almost 5.5 years of our lifetimes on
social media (Mediakix)
58% of smartphone users cannot go 1 hour without checking their
phones (CNet)
BACKGROUND:ALWAYS-ONCULTURE
85% of smartphone users check their device while speaking with friends
and family (Bankmycell)
75% of users admit to texting at least once while driving (TrustMyPaper)
More than half of smartphone owners never switch off their phone
(Psychology Today), with 71% usually sleeping with or next to their
mobile phone (HuffingtonPost)
HOWEVER…
This overwhelm is leading to more people wanting technology balance
in their life
63% of consumers try to limit their phone usage (Deloitte) and 43% of
workers turn off their phones to cope with distraction (Udemy)
Digital Wellness is increasing in popularity
DIGITALWELLNESS&DIGITALEQUILIBRIUM
Digital Wellness: optimal state of health, personal fulfilment, and social
satisfaction each individual is capable of achieving when using
technology.
Digital Equilibrium: creating lifelong healthy digital habits by balancing
technology and social media use, prioritising mindful and conscious
digital interactions, and creating digital boundaries (Leigh-Chantelle)

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Digital Wellness Institute Presentation on Digital Wellness and Digital Equilibrium by Leigh-Chantelle

  • 1. LEIGH-CHANTELLE Digital Wellness Institute Presentation, December 2020 INTRODUCTIONTODIGITAL WELLBEING&DIGITALEQUILIBRIUM
  • 2. AGENDA Background Digital Wellness & Digital Equilibrium Digital Flourishing from Digital Wellness Institute Tips & Tricks for Digital Equilibrium related to Productivity, Digital Citizenship, Mental Health, Communication, Relationships
  • 3. BACKGROUND:TECHNOLOGYUSE The average smartphone owner unlocks their phone 150 times (Internet Trends) and touches their phone 2617 times (Dscout) a day Users spend almost 3 hours a day on their smartphones (Bankmycell) and we will spend an average of almost 5.5 years of our lifetimes on social media (Mediakix) 58% of smartphone users cannot go 1 hour without checking their phones (CNet)
  • 4. BACKGROUND:ALWAYS-ONCULTURE 85% of smartphone users check their device while speaking with friends and family (Bankmycell) 75% of users admit to texting at least once while driving (TrustMyPaper) More than half of smartphone owners never switch off their phone (Psychology Today), with 71% usually sleeping with or next to their mobile phone (HuffingtonPost)
  • 5. HOWEVER… This overwhelm is leading to more people wanting technology balance in their life 63% of consumers try to limit their phone usage (Deloitte) and 43% of workers turn off their phones to cope with distraction (Udemy) Digital Wellness is increasing in popularity
  • 6. DIGITALWELLNESS&DIGITALEQUILIBRIUM Digital Wellness: optimal state of health, personal fulfilment, and social satisfaction each individual is capable of achieving when using technology. Digital Equilibrium: creating lifelong healthy digital habits by balancing technology and social media use, prioritising mindful and conscious digital interactions, and creating digital boundaries (Leigh-Chantelle)
  • 7. DIGITALFLOURISHING Mindful approach to digital technology which supports thriving in various areas, empowering others to take advantage of the benefits of technology and avoiding the associated harms (Digital Wellness Institute) Healthy tech not anti-tech approach Tools and resources to connect and enhance human relationships To digitally flourish, skills can be enhanced in at least six areas relating to digital behaviours (from the 8 Elements of Digital Flourishing)
  • 8. 8ELEMENTSOFDIGITALFLOURISHING Digital Wellness Concepts: Digital Flourishing Wheel Addresses elements needed for flourishing in the digital age Digital Citizenship, Quantified Self, Physical Health, Environment, Productivity, Mental Health, Relationships, and Communication
  • 9. DIGITALCITIZENSHIP&PRODUCTIVITY Digital Citizenship: Privacy & Security Digital Identity & Footprint Civil & Mindful Interaction Digital Activism Conscious Content Consumption Productivity: Enhancing Focus Managing Distractions Tech Literacy Navigating Technology with Ease Work-life Balance
  • 10. MENTALHEALTH&COMMUNICATION Mental Health: Intentional vs Passive Use Self-Expression & Creativity Positive Emotion & Inspiration Meaning & Purpose Self-Care & Breaks Communication: Positive Social Comparison Digital Culture at Work Team Communication Charters Tech-life Balance & Boundaries Socially responsible correspondence
  • 11. PHYSICALHEALTH&RELATIONSHIPS Physical Health: Sleep Health Body Awareness Eye Health Breaks & Movement Electric and Magnetic Fields (EMF) Awareness Tech Hygiene Relationships: Social Support Sense of Connection Introspection Meaningful Interactions Sense of Community
  • 12. QUANTIFIEDSELF&ENVIRONMENT Quantified Self: Digital Fitness Gamification Virtual accountability partners Biohacking Health status alerts Tech-enabled Health with Wearables Environment: Digital Clutter Optimising Physical Workspaces Ergonomic Office Design Blue light filters Digital Minimalism
  • 14. PRODUCTIVITY Did you know that our always-on culture (needing to be constantly connected even when the actual need is absent) leads to distractions and shallow work (distracted with little value) rather than deep work (complete focus on demanding tasks)? Reflect & Ask Yourself: How often are you distraction-free when you are working? How many of your notifications need to be turned on? Do you have clear boundaries for work and off-work?
  • 15. PRODUCTIVITY:PAUSE,CONSIDER,DECIDE Pause: when you are about to check your phone (due to notifications) Consider: Do I need to be checking now? Decide: I need to focus on my work, so will check later when I have my next break. To Action: set some time aside this week to turn off ALL your notifications from things other than people
  • 16. DIGITALCITIZENSHIP Did you know that algorithms designed to keep us consuming content online can lead to echo chambers or filter bubbles where we only see and interact with content we already agree with? This creates polarisation where people with strong differing views are divided and those with moderate views are silenced Reflect & Ask Yourself: Before you post something, do you think about the consequences for yourself and others? Do you know where to update your privacy settings? Do you read the whole article before sharing?
  • 17. DIGITALCITIZENSHIP:PAUSE,CONSIDER,DECIDE Pause: the next time something upsets you online Consider: Is this something I need to consciously invest my time and energy into? Decide: This latest outrage will blow over by tomorrow. I need to focus on other things, so I will ignore this today. To Action: check your privacy settings on the website/app you use the most and update these
  • 18. MENTALHEALTH Changing habits is hard if you do not have positive mental health and self- compassion Did you know that stress resilience helps with managing stress? You can add to your stress resilience deposits by meditating, calling a friend to chat, spending time in nature, exercising, being grateful, and decreasing your news intake Reflect & Ask Yourself: Why do you use social media when you use it and how do you feel when using it? How often do you actively engage online rather than passively scroll? Have a look through the people and pages you follow. Do they bring you annoyance or anger or do they encourage and inspire you?
  • 19. MENTALHEALTH:PAUSE,CONSIDER,DECIDE Pause: the next time you reach for your phone Consider: Why do I want to interact now? Remember HALT. Are you hungry, angry, lonely or tired? Decide: I want to find out about my friend’s university marks, so I will go online to check or ask them and then log off. To Action: next time you are feeling bored, angry, lonely, or sad, do something active outside or call a friend instead of scrolling passively
  • 20. COMMUNICATION Did you know that non-verbal cues, behaviours, and body language serve as social value signals to help us work out how others value us, which is translated into how we feel about ourselves? This is hard to achieve online, but we are adaptable, and can update how we interact based on intentions such as goal of the interaction and individual styles Reflect & Ask Yourself: How often do you connect with your friends and family outside of liking their posts? Do you text, call, or send audio messages? How often do you schedule breaks when you are working online? Do you know how algorithms used in online spaces can impact non-white non-males?
  • 21. COMMUNICATION:PAUSE,CONSIDER,DECIDE Pause: before sending another meme to your BFF Consider: Will they appreciate this? Do they have time to respond? Decide: Yes, they love memes about trains, so I will share it, but will make sure I call them later in the week to check in properly. To Action: take the time to organise to speak with your top three friends in the next few weeks - in person, on Skype/ Zoom, or on the phone
  • 22. RELATIONSHIPS Did you know that infinite choices is an issue leading to overwhelm? Are you a maximiser (exhaustively seeking “the best”, compare decisions with others, expend more time and energy, and are unhappier with outcomes) or a satisficer (accept “good enough”, don’t obsess over other options, can move on after decisions, and are happier with outcomes)? Reflect & Ask Yourself: How often do you have conversations with family and friends when your phone is out of reach and you are 100% present? How often do you engage in positive and active interactions online that encougage meaningful conversations? Do you want meaningful relationships but get caught up in the superficial aspects of online engagement? If so, how could you change this?
  • 23. RELATIONSHIPS:PAUSE,CONSIDER,DECIDE Pause: when viewing the smorgasbord of potential matches on Bumble/Tinder Consider: Do I need more matches or should I focus on the ones I already have? Decide: To turn off location settings so I don’t get distracted with match potentials and organise to catch up in person with the people I enjoy chatting with. To Action: interact online with the mindful aim of connecting meaningfully with people and not getting caught up in superficial interactions
  • 24. SUMMARY Awareness and understanding of Digital Wellbeing, Digital Equilibrium, and Digital Flourishing Actionable aspects for embodiment of Digital Equilibrium related to Productivity, Digital Citizenship, Mental Health, Communication, and Relationships By leading by example you can promotion digital wellbeing and empower others to make more conscious and mindful choices Resources: humanetech.com thesocialdilemma.com demos.org datasociety.net
  • 25. DIGITALWELLNESSCERTIFICATEPROGRAMME Digital Wellness Institute Next course starts 11 January 2021 Join with my affiliate link: https://www.digitalwellnessinstitute.com/link/kKSf1E Accredited programme (in USA)
  • 26. THANKYOU! WATCH video on YouTube VIEW slides on Slideshare DOWNLOAD the handout @leighchantelle epicentreequilibrium.com // leigh-chantelle.com // vivalavegan.net click to access