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Top Tips for Tech Balance & Digital Wellness with Leigh-Chantelle for Humane Technology Australia
The document discusses the increasing need for digital wellness and healthy technology use, emphasizing the importance of mindful decision-making and establishing boundaries in a tech-driven world. It outlines various tips for maintaining digital equilibrium, fostering meaningful interactions, and promoting productivity while avoiding the pitfalls of excessive device use. The author, a cyberpsychology expert, advocates for a balanced approach to technology, highlighting the psychological impacts of digital habits on individuals and organizations.
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Top Tips for Tech Balance & Digital Wellness with Leigh-Chantelle for Humane Technology Australia
- 1. LEIGH-CHANTELLE Humane Technology Australia,17 November 2021 TOPTIPSFORTECHBALANCE& DIGITALWELLNESS
- 2. BACKGROUND We are excessivelyusing technology and digital devices - sometimes at the expense of other important aspects in our life Need greater awareness of how technology works, why we think/feel/ behave certain ways, and how to balance our technology use Poor digital boundaries can turn devices from tools into compulsions
- 3. ABOUT ME Passionate aboutcyberpsychology, cybersecurity, and digital wellbeing - particularly mindful and conscious use of technology Bachelor of Psychology (first-class Honours) PhD candidate at Griffith University (autonomous vehicles and blockchain technologies) Digital wellness educator Aim to be a lecturer in cyberpsychology NEW website: Digital-Equilibrium.com
- 4. TECHNOLOGY USE The averagesmartphone owner: Unlocks their phone 150 times a day (Internet Trends) Touches their phone 2617 times a day (Dscout) Spends almost 3 hours a day on their smartphones (Bankmycell) Will spend an average of almost 5.5 years of their life on social media (Mediakix) 58% of smartphone users cannot go 1 hour without checking their phone (CNet) 67% compulsively check smartphone for messages, alerts, or calls, even without a ring or vibration prompt (Digital Wellness Institute)
- 5. HOWEVER… Overwhelm and educationis 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 with 60% of HR officers planning to increase support for wellbeing and mental health in 2021 (Digital Wellness Institute)
- 6. DIGITAL WELLNESS Digital Wellness:Optimal state of health, personal fulfilment, and social satisfaction each individual is capable of achieving with technology. Digital Wellness is no longer a luxury in the work place; it is a business and lifestyle imperative for organisational performance
- 7. DIGITAL EQUILIBRIUM APPROACH DigitalEquilibrium: Creating lifelong, healthy digital habits to thrive online and beyond Six elements which all need to be understood and in balance Identify imbalance, stressors, reactive, addictive, and unconscious behaviours Manage and change negative and harmful digital behaviours into positive and healthy digital habits via balance
- 8. Pause, Consider, Decide+ Cost-Benefit Analyses + Reflections + Top Tips DIGITAL EQUILIBRIUM APPROACH
- 9. DIGITAL LITERACY Digital Literacy: Understanding DataSecurity Privacy Persuasive Design Mis/Disinformation
- 10. DIGITAL LITERACY Algorithms designedto 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 Exploitative technologies have proliferated due to lack of collective understanding about how platforms work, how they impact us, and lack of regulations and laws. Unintended consequences take the form of mental health, democracy, and discrimination issues.
- 11. DIGITAL LITERACY: TOPTIPS Substitute: Signal (messaging) DuckDuckGo (internet search) Update your privacy settings Understanding Biases: Know when to be worried How to look deeper How to understand content How to weigh up the evidence
- 13. DIGITAL LITERACY: PAUSE,CONSIDER, DECIDE Pause: The next time something upsets you online… Consider: Why do I have a strong emotional reaction to this? Decide: Not to get caught up in the outrage and look into the topic later when the sensitivity has calmed down and I can Act instead of React To Action: Watch The Social Dilemma and read their Discussion and Action Guide.
- 14. MEANINGFUL INTERACTIONS &BENEFICIAL RELATIONSHIPS Meaningful Interactions: Mutual influences Focus on honest, creative, inspirational, knowledgeable, positive people who bring you joy Beneficial Relationships: Connection and support Comprised of patterns of quality interactions Meaningful Interactions can lead to Beneficial Relationships when expectations between individuals are created
- 15. MEANINGFUL INTERACTIONS &BENEFICIAL RELATIONSHIPS Remote workers are 3.2 times more likely to be more productive if satisfied with their social connectivity (Digital Wellness Institute) Infinite choice is an issue leading to overwhelm Maximisers exhaustively seek “the best”, compare decisions with others, expend more time and energy, and are unhappier with outcomes Satisficers accept “good enough”, don’t obsess over other options, can move on after decisions, and are happier with outcomes
- 16. MEANINGFUL INTERACTIONS & BENEFICIALRELATIONSHIPS: TOP TIPS Conversations: Interact in positive and active ways that encourage meaningful conversations Interactions: Move beyond the superficial and surface levels Expectations: Meaningful interactions lead to beneficial relationships when expectations between individuals are created
- 17. MEANINGFUL INTERACTIONS &BENEFICIAL RELATIONSHIPS: PAUSE, CONSIDER, DECIDE Pause: When viewing the smorgasbord of potential matches on Bumble/Tinder… Consider: Do you need more matches or should you focus on people you already are communicating with? Decide: To turn off your location so you don’t get distracted with match potentials and organise to catch up in person with the people you enjoy chatting with. To Action: Focus on interacting mindfully online, aiming to connect meaningfully with people, and trying not to get caught up in superficial interactions and conversations.
- 18. MINDFUL & CONSCIOUSDECISION-MAKING Mindful & Conscious Decision- Making: Choose where you direct attention Less reactive responses (Act don’t React) Intentional and active technology use (less passive use) When your devices are intrusive you will be reactive
- 19. MINDFUL & CONSCIOUSDECISION-MAKING “Rational” and “emotional” systems control human decision-making outcomes, which have different associations in your brain (Evans) Mindfulness is conscious perception of the present when being open, receptive, and non-judgemental An intentional approach helps to holistically think about how, when, where, and why we interact with technology, which shows the effects of our choices, allowing for better decision-making
- 20. MINDFUL & CONSCIOUSDECISION-MAKING: TOP TIPS Be Intentional & Mindful: Pause. Consider. Decide. Are you Hungry, Angry, Lonely, or Tired? (HALT) Active Use: Remember to actively use technology (move beyond passive use) The Five Ws: Know Who, What, When, Where, and Why? Answer these to show impacts, which allows for better decisions
- 21. MINDFUL & CONSCIOUSDECISION-MAKING: PAUSE, CONSIDER, DECIDE Pause: When you are about to start scrolling online… Consider: Why do you want to do this now? Remember HALT? Are you hungry, angry, lonely, or tired? Decide: You are feeling angry and understand that when angry you don’t make the best decisions, therefore, spend 10 minutes (only) looking at animal videos (which always make you feel better), and then log off. To Action: Think about your social media usage and whether or not your values line up with how you are spending your time online. Write down the changes you would like to make. Writing your goal down makes you 40% more likely to achieve it!
- 22. WORTHWHILE COMMUNICATION Worthwhile Communication: Exchangeof relevant and quality information Technology used to facilitate (not replace) human interactions
- 23. WORTHWHILE COMMUNICATION 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 There’s a difference between freedom of speech and freedom of reach (Aza Raskin & Renee DiResta) - the more followers someone has, the more potential people will read/share/believe a post, whether or not it’s true
- 24. WORTHWHILE COMMUNICATION: TOPTIPS Connections: Use video & audio calls or audio messages instead of likes & texts Be Present: with yourself with your time with others Josef Friedhuber
- 25. WORTHWHILE COMMUNICATION: PAUSE,CONSIDER, DECIDE Pause: Before sharing another link about the latest news report… Consider: Am I offering anything new to the conversation? Decide: I will not share this article online, but share it with a couple of my friends who will understand. 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
- 26. PRODUCTIVITY Productivity: Efficiency Time and energymanagement Work from home Minimise distractions Emphasise focus and goals Balance of work and financial goals with mental, emotional, physical, social, and spiritual
- 27. PRODUCTIVITY 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)? Since COVID, “how to get your brain to focus” online searches increased by 300% Unfocused time online fuels feelings of anxiety and increases the risk of depression (Digital Wellness Institute, 2020) Over 2/3 of employees experience burnout from working from home, with 55% checking emails after 11pm (Monster.com, 2020)
- 28. PRODUCTIVITY: TOP TIPS 50%: 50%of work interruptions are self-inflicted 50% chance of reusing your device in 3 minutes if you use it now Commit to One Thing at at Time: Turn off all notifications Keep devices out of reach Use silent for all devices Use greyscale on your phone Schedule: Create regular & realistic routines you can commit to Create lists and achieve one large and one small goal per day Time for social media, emails, & texts Regular stretch, rest, and device-free breaks
- 29. PRODUCTIVITY: PAUSE, CONSIDER,DECIDE Pause: When you are about to check your phone (due to notifications) Consider: Do I need to be checking right 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.
- 30. HEALTHY BOUNDARIES &SELF-CARE Healthy Boundaries & Self-Care: Understand needs and be able to express expectations and boundaries Mind, body, social, and spiritual Physical and online environments Quality and healthful food Proper sleep Movement, breaks, and exercise Time outside and in nature Gratitude, Wellbeing, & Mental Health
- 31. HEALTHY BOUNDARIES &SELF-CARE Almost 60% of people experience screen-related aches and pains, causing physical drain and less productivity. But 2/3 of these said they turn their phone on first thing in the morning (OnePoll, 2020) Higher social media use is correlated with self-reported declines in mental and physical health and life satisfaction (American Journal of Epidemiology) Nature is an antidote to overwhelm, attention fatigue, and enhances cognitive performance (Psychological Science)
- 32. HEALTHY BOUNDARIES &SELF-CARE: TOP TIPS Move a Muscle to Change a Feeling: Have regular breaks away from devices (especially outdoors) Movement (especially in nature) improves focus, overwhelm, & the mental capacity for learning and understanding De-Clutter: Organise your space to help create a positive mindset Prune your online connections Log out of everything, every time
- 33. HEALTHY BOUNDARIES &SELF-CARE: TOP TIPS Make Time For: Positive people The things you love to do Good & regularly-timed sleep Yoga & Meditation Healthy Food (more greens & whole foods) Gratefulness, Inspiration, & Creativity Learning & experiencing something new Device-free areas and times
- 34. HEALTHY BOUNDARIES &SELF-CARE: PAUSE, CONSIDER, DECIDE Pause: When you are at your desk for a long time… Consider: Could I use this moment to move a muscle and change a feeling? Decide: To take a short break focusing on movement where you do some stretches, walk around when having a cup of tea/coffee, go for a short walk around the block, or catch up with a friend to do something active together. To Action: Clean up your emails, desktop images, and your desk. Factor in time for movement AND downtime away from screens.
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- 36. POSTER DOWNLOAD One spotfor Tech Tips! Digital-Equilibrium.com -> Resources -> Downloads (Poster or Web image)
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- 38. THANK YOU! Video willbe on YouTube Slides will be on Slideshare NEW: digital-equilibrium.com Others: epicentreequilibrium.com // leigh-chantelle.com // vivalavegan.net @leighchantelle