2. DIGITAL
WELLBEING
FOR
HIGHER
EDUCATION
LECTURERS
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not constitute an endorsement of the contents which reflects the views only of
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01 Introduction
02 Overview
03 Learning Objectives
04
Exercise
05
Summary
TABLE OF
CONTENTS
06
Get started with your learning journey
3. provides HE lecturers with
the knowledge and skills to
be proactive in
safeguarding their own
digital wellbeing in order
to maintain high quality
teaching performance.
Starting with an
Introduction to Digital
Wellbeing, its importance
and how you can protect
yours!
www.DWEL.eu
Our Online Course
01
4. DIGITAL
WELLBEING
FOR
HIGHER
EDUCATION
LECTURERS
Introduction to Digital Wellbeing for Higher
Education Lecturers provides a comprehensive
understanding of digital wellbeing and its
importance in the personal and professional
lives of educators. This module covers the
concept of digital wellbeing, its impact on
physical and psychological health, and the role
of mindfulness in managing technology use.
Lecturers will explore strategies for promoting a
healthy digital work environment and learn to
assess and monitor their own digital wellbeing.
By the end of this module, participants will have
a solid foundation to begin their journey towards
achieving a balanced and healthy relationship
with technology, ultimately enhancing their
teaching performance and overall quality of life.
Overview
6. DIGITAL
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LECTURERS
1. Define the concept of digital wellbeing.
2. Understand the importance of digital wellbeing in
personal and professional life.
3. Explore the impact of technology on physical and
psychological health.
4. Practice mindfulness techniques to increase self-
awareness and reduce stress related to technology
use.
Learning Objectives
8. DIGITAL
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What is Digital wellbeing?
There are many different definitions of Digital wellbeing as there are so many aspects
that are integral to “digital wellbeing”.
“The enhancement and improvement of human well-being, in the intermediate and
long term, through the use of digital media”. - UNESCO
Digital wellbeing is a term used to describe the impact of technologies and digital
services on people's mental, physical, social and emotional health. It is a complex
concept that can be viewed from a variety of perspectives and across different contexts
and situations:
9. DIGITAL
WELLBEING
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LECTURERS
What is Digital wellbeing?
Individual perspective: personal, learning and work contexts: this involves identifying
and understanding the positive benefits and any potential negative aspects of
engaging with digital activities and being aware of ways to manage and control these
to improve wellbeing.
Societal or organisational perspective: providers of digital systems, services and
content have a responsibility for ensuring that these are well managed, supported,
accessible and equitable. They also need to empower and build capability in users so
that all who engage with them are equipped to do so in a way that supports and/or
improves their wellbeing.1
1 https://digitalcapability.jisc.ac.uk/what-is-digital-capability/digital-wellbeing/
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Dimensions of digital wellbeing: physical, psychological,
emotional, social
Digital wellbeing covers different areas that all play a part in our overall health and life
quality. These include:
Physical: This is about how technology affects our body, like our posture, eyes, and
sleep. Knowing the right way to set up your workspace and when to take a break
from the screen is key.
Psychological: This looks at how being online affects our mental health. Things like too
much information, feeling addicted to your device, and dealing with online abuse can
really affect how we feel mentally. It's important to know how to handle these issues.
12. DIGITAL
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LECTURERS
Dimensions of digital wellbeing: physical, psychological,
emotional, social
Emotional: This area is about how using tech makes us feel. For example, spending too
much time on social media can make us feel down or stressed. Knowing what triggers
these feelings can help us use tech in a healthier way.
Social: This is about how our online life affects our relationships and sense of
community in the real world. It asks whether tech is helping or harming our ability to
keep up good relationships with others.
13. DIGITAL
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LECTURERS
Balancing technology use and other life domains
Managing time spent on technology and other parts of your life is crucial for your
overall wellbeing.
Here are some key areas to consider:
Work-Life Balance: It's easy to let work emails and tasks creep into personal time when
you're always connected. Set boundaries by designating work-free zones at home
and specific times when you're off the clock.
Family Time: Make sure technology doesn't take over quality time with family. Have
tech-free meals or activities where everyone is focused on spending time together,
not on their screens.
14. DIGITAL
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LECTURERS
Balancing technology use and other life domains
Physical Health: Being glued to your device can mean less time for exercise or outdoor
activities. Try to balance screen time with physical exercise to keep fit and healthy.
Social Interactions: While technology can help us keep in touch, it's not a substitute for
face-to-face interaction. Make time to meet up with friends and family in person
when you can.
Personal Growth: Hobbies and skills can take a backseat when we spend too much
time online. Make sure to allocate time for personal development, whether it's
reading a book, learning a new skill, or even just relaxing.
15. DIGITAL
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Balancing technology in Higher Education
In Higher Education, striking the right balance with technology is crucial for both
teaching quality and personal wellbeing.
Here's a closer look at important areas:
Teaching and Research: Technology can be a massive help for creating engaging
lectures and doing thorough research. But it's important to set limits so that it
doesn't take over your entire workday.
Communication: Emails and online messages are handy, but they can also
become overwhelming. Try setting specific times to check your inbox so it
doesn't interfere with other tasks.
16. DIGITAL
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LECTURERS
Balancing technology in Higher Education
Focus and Attention: Both lecturers and students can find it hard to concentrate
if they're always checking their phones or laptops. Creating tech-free zones in
the classroom can encourage better focus.
Personal Time: Technology shouldn't eat into your time off. Make sure you
switch off from work-related tech during your personal time to relax and
recharge.
18. DIGITAL
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• Enhancing productivity, creativity, and
effectiveness in teaching and research
• Reducing physical health risks related to
technology use
• Minimizing psychological and emotional
challenges
• Fostering a healthy work-life balance
1.2 Importance of Digital Wellbeing
in Personal and Professional Life
19. DIGITAL
WELLBEING
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EDUCATION
LECTURERS
1. Physical health issues: musculoskeletal problems,
eye strain, sleep disturbances
2. Psychological and emotional health issues: stress,
anxiety, depression, burnout
1.3 Exploring the Impact of Technology on
Physical and Psychological Health
20. DIGITAL WELLBEING FOR HIGHER EDUCATION LECTURERS
A study from Eurofund found that 41% of remote
workers felt stressed compared to only 25% of those
who continued to work in the office.
Of the same group, 42% had trouble sleeping, while
only 29% of office workers reported the same.
21. DIGITAL
WELLBEING
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EDUCATION
LECTURERS
ASSESS YOUR CURRENT DIGITAL HABITS
SET BOUNDARIES AND PRIORITIES
PRACTICE MINDFULNESS TECHNIQUES
Establish clear boundaries between your work and personal life to create a
healthy work-life balance. Prioritize tasks and set specific times for checking
emails, using social media, or engaging in other online activities. Establish a
routine that includes dedicated time for both work and leisure activities
without technology interruptions.
Begin by evaluating your current technology use, including the amount of
time spent online, the devices and platforms you use, and the purpose of
your digital interactions. Consider how these habits affect your physical,
psychological, emotional, and social wellbeing.
Incorporate mindfulness practices into your daily routine to promote self-
awareness and manage stress related to technology use. Regularly
engage in activities such as deep breathing, meditation, or mindful
walking to stay present and focused. These practices can help
counteract the negative effects of constant connectivity and information
overload.
22. DIGITAL
WELLBEING
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EDUCATION
LECTURERS
DEVELOP HEALTHY DIGITAL HABITS
Replace unhealthy technology habits with more positive ones. For example,
you might limit screen time before bed, use apps that encourage focused work
periods, or set specific times for engaging with social media. Cultivate habits
that support your digital wellbeing and minimize the negative impacts of
technology use.
FOSTER A CULTURE OF DIGITAL WELLBEING
Encourage a supportive environment for digital wellbeing within your institution
by sharing your knowledge and experiences with colleagues and students.
Collaborate with your peers to develop policies and practices that promote
healthy technology use and work-life balance.
CONTINUOUSLY EVALUATE AND ADJUST
Regularly assess your digital wellbeing and make necessary adjustments
to maintain a healthy balance. Set goals, track your progress, and be
open to making changes as needed. Seek out resources, such as tools,
apps, and professional development opportunities, to support your
ongoing journey towards digital wellbeing.
23. DIGITAL
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LECTURERS
TOOLS TO SUPPORT YOUR DIGITAL WELLBEING JOURNEY
1.RescueTime:
RescueTime is a time management tool that tracks how
you spend your time online, providing insights into your
digital habits. It helps you understand where your time
goes, set goals, and create a more productive and
balanced digital life. RescueTime also offers FocusTime
sessions to block distracting websites and improve your
focus.
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02. HEADSPACE
Headspace: Headspace is a popular mindfulness and
meditation app that offers guided meditation sessions,
mindfulness exercises, and sleep aids. Incorporating
mindfulness practices into your daily routine can help
counteract the negative effects of technology use and
improve your overall digital wellbeing.
Website: https://www.headspace.com/
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03. FREEDOM
Freedom is a website and app blocker that helps you stay
focused and eliminate distractions by temporarily blocking
access to specific websites, apps, or the entire internet. By
limiting distractions, Freedom can help you create a more
balanced and focused digital life.
Website: https://freedom.to/
26. DIGITAL
WELLBEING
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LECTURERS
04. MOMENT
Moment is an app that tracks your screen time, providing
insights into your smartphone usage habits. It offers
coaching to help you reduce screen time and create
healthier digital habits, ultimately improving your digital
wellbeing.
Website: https://inthemoment.io/
27. DIGITAL
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LECTURERS
05. Toggl:
Toggl is a simple time tracking tool that helps
you keep track of your work hours and
improve your productivity. By understanding
how you spend your time, Toggl enables you
to prioritize tasks, identify time-wasting
activities, and create a more balanced digital
life.
Website: https://www.toggl.com/
28. DIGITAL
WELLBEING
FOR
HIGHER
EDUCATION
LECTURERS
1. Physical health issues: musculoskeletal problems,
eye strain, sleep disturbances
2. Psychological and emotional health issues: stress,
anxiety, depression, burnout
1.3 Exploring the Impact of Technology on
Physical and Psychological Health
29. DIGITAL
WELLBEING
FOR
HIGHER
EDUCATION
LECTURERS
ASSESS YOUR CURRENT DIGITAL HABITS
SET BOUNDARIES AND PRIORITIES
PRACTICE MINDFULNESS TECHNIQUES
Establish clear boundaries between your work and personal life to create a
healthy work-life balance. Prioritize tasks and set specific times for checking
emails, using social media, or engaging in other online activities. Establish a
routine that includes dedicated time for both work and leisure activities
without technology interruptions.
Begin by evaluating your current technology use, including the amount of
time spent online, the devices and platforms you use, and the purpose of
your digital interactions. Consider how these habits affect your physical,
psychological, emotional, and social wellbeing.
Incorporate mindfulness practices into your daily routine to promote self-
awareness and manage stress related to technology use. Regularly
engage in activities such as deep breathing, meditation, or mindful
walking to stay present and focused. These practices can help
counteract the negative effects of constant connectivity and information
overload.
31. DIGITAL
WELLBEING
FOR
HIGHER
EDUCATION
LECTURERS
Learning Exercise:
Reflect on your key takeaways from this
module and identify one action step you
will take to improve your digital
wellbeing. Share your reflections with a
colleague or in a discussion forum to help
hold yourself accountable and foster a
supportive community around digital
wellbeing.
•
”
32. DIGITAL
WELLBEING
FOR
HIGHER
EDUCATION
LECTURERS
Learning Exercise:
Reflect on your key takeaways from
this module and identify one action
step you will take to improve your
digital wellbeing. Share your
reflections with a colleague or in a
discussion forum to help hold yourself
accountable and foster a supportive
community around digital wellbeing.
Research and explore
tools, apps, or other
resources that can support
your digital wellbeing
journey. Share your
findings with colleagues
and discuss how these
resources might be
incorporated into your
daily routines.
34. DIGITAL
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LECTURERS
Summary
In conclusion, Module 1 has provided a
strong foundation for understanding
the concept of digital wellbeing and its
significance in both personal and
professional contexts. Throughout the
module, we have explored the impact
of technology on physical and
psychological health, learned
mindfulness techniques to manage
technology use, and discussed
strategies for fostering a healthy digital
work environment. As you continue on
your journey towards digital wellbeing,
we encourage you to apply the
knowledge and skills you've gained in
•
”
35. DIGITAL
WELLBEING
FOR
HIGHER
EDUCATION
LECTURERS
Now that you have a solid
understanding of digital wellbeing, we
invite you to continue your learning
journey by taking Module 2, which
delves deeper into the relationship
between technology use and personal
habits. This module will provide
valuable insights and practical
strategies for identifying patterns in
your technology use, recognizing
potential triggers, and developing
effective techniques to manage your
digital interactions. By participating in
Module 2, you will further enhance
your digital wellbeing skills and
continue to build a balanced and
healthy relationship with technology.
•
”
