Practical recommendations
Although it is impossible to view digital well-being as a set of fixed norms or rules that should apply to all, we will try to articulate some points at this point that can be considered as part of common clues to self-reflection. As already mentioned - digital well-being is an essential aspect of a happy life, but how we achieve it will vary depending on our current situation, work, frame of mind, age, and context. At the same time, we must not forget that we are looking for solutions that will allow us to live in a dynamically changing world in the long term.
- Limit your time on social media if possible. Alternatively, set aside specific time slots that you won't exceed. Social networks are designed to get our attention as much as possible. That doesn't mean we can never use them, but we should always tell ourselves up front what we want to get out of them and why we go on them. Setting this explicit goal before attending is essential.
- When searching for information, always set a goal for the activity. Don't be afraid to write it down. This will help you focus and get a sense of achievement that you have succeeded in reaching your goal.
- Use document organisation tools ( Zotero ) or read later ( Get Pocket ). You'll work more efficiently with resources while avoiding repeatedly searching for the same thing. Being able to return to meaningful things, that we have chosen to find valuable has the effect of developing ourselves. This brings good feelings and practical work with information.
- Remember, you can never have all the information. Try to acquire it only as long as it provides necessary and new information. FOMO, the idea that we have to be there for everything, should be replaced at least occasionally by JOMO - the feeling of being glad that something happened without us. It's liberating; it takes the pressure off and shows us that being human is not about winning; it's about living.
- Work with notes ( Notion, OneNote) - a note allows the brain to stop remembering partial information, increasing the space for further cognitive work. This reduces cognitive load, and at the same time, writing is a pretty good form of thinking. Notes allow you to go back to what was interesting, gaining insight into essential things that eventually come back into your work, personal or study life.
- Separate different activities - have a separate work, study and leisure profile. Be clear about what you do and how much time you want to spend on it, and act accordingly. Being good to yourself, rewarding yourself, and saying that you have succeeded in something is an essential element of psycho-hygiene and positive psychology. It increases our sense of happiness, which can be understood as a specific capacity to overcome difficulties.
- Learn time management methods - many people are dissatisfied with working in a digital environment precisely because they can't manage their tasks. Focus on what you're doing, don't get distracted by notifications, messages and other tasks. The ability to set time (what is worthwhile) for activities while learning to focus on what I am doing is essential to success (not only) in a digital environment.
- Take regular breaks - you can rarely concentrate on a single activity for more than 20-25 minutes. Multitasking doesn't work and leads to exhaustion, stress and poor performance in the long run. Pomodoro can be helpful; we must learn to work with suitable time slots.
- Combine online and offline activities; don't fear a paper diary or notepad.
- Not all online activities are harmful. Do you have a bad feeling about any of them? Try replacing it with something else. Most of the things we do are related to our needs. Ideally, we can try to name our needs and then find a way to saturate it online or offline. Satisfaction is the key, not form.
- Avoid online discussions, communities and interactions that are argumentative or flame wars. It is a waste of time that brings no positive value to anyone. The only thing one gets out of such interactions is a lousy feeling.
- Don't forget about physicality - the key to wellbeing is the perception of our physicality, that movement is healthy, that we need to sleep, eat well, drink well and consider the amount of addictive substances we work with. Even stretching or a good keyboard can help wellbeing.
The essential point, already formulated by Ignatius of Loyola, is discernment. It is helpful to ask whether a given activity contributes to our well-being or is instead a source of frustration, regret or something unpleasant. Digital well-being aims not to limit technology a priori but to find a way of working with it that pleases, develops and helps.
