Improving Your Digital Well-being: A Guide to Digital Hygiene & reducing anxiety

In today's fast-paced world, our smartphones have become an indispensable part of our daily lives. From staying connected with loved ones to accessing information and entertainment, our mobile devices offer endless possibilities. However, like any tool, it's essential to maintain a healthy relationship with our smartphones to avoid the negative effects of excessive use.

Here are five questions to help you reflect on your digital habits:

1.       How often do you find yourself mindlessly scrolling through your phone, especially during moments of boredom or downtime?

2.       Do you feel anxious or stressed when you're unable to check your phone for notifications or updates?

3.       Are you aware of the impact that constant notifications and interruptions have on your focus and productivity?

4.       How often do you find yourself compulsively checking your phone, even when you know there's nothing urgent?

5.       Have you noticed any changes in your memory, concentration, or overall cognitive function since increasing your screen time?

If you've found yourself nodding along to any of these questions, it may be time to reassess your digital hygiene habits. Here are some suggestions to help you use your phone more mindfully:

• Set boundaries: Establish specific times during the day when you'll check your phone, such as during designated break times or after completing important tasks. Do you have a bedtime routine that involves limiting phone use, or do you find yourself scrolling through your device late into the night? I recommend that you do not use your phone at least 1 hour before bedtime. This will allow your mind to quieten down ready for sleep.

• Turn off non-essential notifications: Disable notifications for apps that aren't essential to your daily life, such as social media or news apps.

• Practice mindful usage: Before reaching for your phone, ask yourself if it's necessary or if you're simply using it out of habit. Take breaks and engage in activities that don't involve screens.

• Create tech-free zones: Designate certain areas of your home or workplace as tech-free zones to encourage face-to-face interaction and relaxation. Try going a whole day without checking your phone. Try not take your phone into the bathroom or bath. Practice mono-tasking, doing one task well.

• Limit exposure to news and social media: While staying informed is important, consuming excessive news and social media content can contribute to feelings of anxiety and stress. Set aside specific times to catch up on news, and consider unfollowing accounts that don't positively contribute to your well-being.

It's also essential to be aware of the concept of "Digital Dementia," which refers to the deterioration of cognitive function caused by excessive use of digital devices. Studies have shown that over-reliance on smartphones and other digital devices can lead to memory problems, decreased attention span, and poor concentration.

By adopting healthier digital hygiene habits and being mindful of our smartphone usage, we can protect our mental well-being and nurture a healthier relationship with technology. Remember, it's not about completely eliminating technology from our lives but rather finding a balance that allows us to enjoy its benefits without sacrificing our well-being.

Let's prioritise our digital well-being and take proactive steps to cultivate a healthier relationship with our smartphones. Your brain will thank you for it!