What Is Digital Health and Wellness?

In our fast-paced, interconnected world, technology has become an integral part of our daily lives. From smartphones to laptops, we rely on digital devices for communication, work, entertainment, and information. However, this constant connectivity comes with its own set of challenges. Not only can digital technology intrude on our work-life balance - it can also negatively affect our sleep patterns, our relationships with others and our overall mental health.

In an attempt to manage our relationships with screens, ‘digital wellness’ has recently emerged as a powerful framework for building healthy digital habits. In this article, we explain what digital wellness means, why it’s important and how you can apply digital wellness tools and principles to your everyday life.

What is digital wellness?

Digital wellness, also known as digital wellbeing or digital health, is the pursuit of a healthy and intentional relationship with technology. It involves practices that help individuals balance their physical, mental, and social well-being, while still maintaining a healthy use of their screen devices. Digital wellness prioritises overall health over excessive screen use (for work, social or recreation). It’s about finding harmony between our digital existence and overall well-being, ensuring that our use of technology contributes positively to our lives.

Why is digital wellbeing important?

Positive digital health is crucial in a world where technology is deeply integrated into our daily lives. All too often, our constant connectivity leads to information overload, stress, and a blurring of lines between work and personal life. By focusing on digital wellness, individuals can take proactive steps to manage their digital consumption, ensuring that screen technology serves as a tool for enhancement rather than a source of distraction. This is important not only for maintaining mental clarity and focus but also for fostering healthy social relationships and a more balanced lifestyle.

The pervasive nature of digital technology can also impact our physical health. Prolonged screen time is associated with issues like eye strain, poor posture, and disrupted sleep patterns. Digital wellness encourages regular breaks, proper ergonomics, and mindful tech usage, which can mitigate these health risks. It also promotes awareness of the potential for digital addiction, guiding individuals to set boundaries and engage in digital detoxes when necessary. This aspect of wellness is essential for preserving long-term physical health in a digital-dependent society.

When it comes to our social lives, digital wellness can help moderate the harmful influence of technology. Social media and online communication tools, while valuable for staying connected, can also lead to feelings of isolation, comparison, and cyberbullying. Digital wellness practices help individuals cultivate a positive online environment, engage in meaningful interactions, and protect their emotional well-being.

Digital wellness and social media

When it comes to social media, digital wellness is a significant issue. Often compared to the addictiveness of cigarettes or alcohol, social media’s impact on our emotional state is a subject of increasing research. For many, social networks serve as a platform for connection, self-expression, and a window into the lives of others. However, this digital engagement is not without its downsides. A significant number of users report feelings of envy, which can escalate into depression, low self-esteem, and other mental health issues.

Studies have established a connection between the use of social media and the development of mood disorders such as anxiety and depression. This relationship is recognized as complex and bidirectional, indicating that while social media can affect mood, mood can also influence social media usage. For instance, increased Facebook activity has been linked to heightened loneliness.

Challenges in the digital landscape

No two experiences of the digital landscape are the same and it would be ill-advised to suggest that everyone experiences digital stress or anxiety in the same way. However, cases of poor digital wellness often share some key traits, such as:

1. Screen time overload: The average US citizen spends over 7 hours a day looking at screens. Whether it’s work-related or leisure activities, their eyes are glued to displays.
2. Notification fatigue: Our devices bombard us with notifications—emails, messages, app alerts. These interruptions disrupt focus and increase stress levels.
3. Social media pressure: Comparison, FOMO (fear of missing out), and the need for validation drive excessive social media use. Digital wellness encourages mindful consumption.
4. Sleep disruption: Late-night scrolling affects sleep quality. Blue light emitted by screens interferes with melatonin production. Prioritising sleep hygiene is crucial.

Practical strategies for digital wellness

Improving digital wellness involves adopting digital health solutions that foster a healthier relationship with technology. One effective approach is to establish tech-free zones and times, such as during meals or before bedtime, to disconnect and engage in other activities. Regularly assessing and curating your digital consumption can also be beneficial; this includes unsubscribing from unnecessary notifications, using apps that track screen time, and setting limits on the use of certain platforms. Mindfulness practices, like taking short breaks to stretch or breathe during long periods of screen time, can help maintain focus and reduce digital fatigue.

Another strategy is to personalise your digital environment to support your well-being. This can involve organising your digital workspace, using ergonomic accessories, and adjusting screen settings to reduce eye strain. Engaging in digital decluttering, such as cleaning up your email inbox and organising files, can also reduce stress and enhance productivity. Additionally, being intentional about your online interactions—choosing quality over quantity, avoiding toxic discussions, and fostering positive connections—can improve your emotional health in the digital space.

Education and awareness are also key to improving digital wellness. Staying informed about the latest research on the impact of digital technologies on health and well-being enables you to make informed decisions about your habits. Participating in workshops or courses on digital wellness, sharing tips and experiences with peers, and even seeking professional guidance if necessary, can provide valuable support. By integrating these strategies into your daily routine, you can cultivate a more balanced and fulfilling digital life.

What are some digital wellbeing apps that can help me control my screen time?

We’ve all been recommended a digital wellbeing app or another. If you’re looking to sustainably improve your relationship with screens, these are the best digital health technologies to help you achieve that:

• Filos: Screen Time Control: This app helps you reduce screen time and break free from social media addiction by allowing you to set time limits for each app and block access to them as needed.
• Digital Wellbeing: Available on Android, this built-in feature lets you set app timers, bedtime mode, and focus mode to help you use your devices more mindfully.
• iOS Screen Time: For Apple devices, this built-in tool tracks your screen time and allows you to set usage limits and schedule downtime.
• Social Fever: A simple app that shows you how much time you’re spending on various apps, helping you manage your time better.
• Freedom: Helps you block distracting websites and apps across all your devices to increase productivity.
• Space: Designed to help you find your phone/life balance by setting goals for phone usage and tracking progress.
• AppDetox: Allows you to set rules for how much you use your apps to prevent overuse.
• Off the Grid: Gives you the option to completely unplug by blocking your entire phone for a set period of time.