Are you currently grappling with the significant portion of your day that seems to be solely invested in digital activities?
In today's work environment, connectivity dominates our professional lives. We find ourselves using cellphones, laptops, and computers throughout the day.
Face-to-face meetings have become the highlight of our week, providing a welcome break from constant scrolling and shifting between platforms, such as moving from Excel to other applications.
How many of you have already purchased blue light glasses, eye drops, a larger screen, or more comfortable headphones? We are doing our best to work in front of a screen for 8 to 9 hours a day, but our bodies are speaking to us.
With our partner Alessandra Patti, founder of FindYourWay coaching, we've learned some small yet incredibly powerful tools to incorporate into your daily routine, aiding you in enhancing your digital wellbeing. To assist you in achieving a balance between work and health in today's modern work environment, we've delved deeper into the concept of digital wellbeing— why it's crucial and how to integrate it into your company's work structure.
Google define digital wellbeing as "Digital Wellbeing is about crafting and maintaining a healthy relationship with technology. It’s about how technology serves us and moves us towards our goals, rather than distracting us, interrupting us or getting in the way. Being in control of technology enables us to use its full potential and gain all the benefits of it."
Of course, technology can always work to our benefit, but we have to be able to manage its use. So, here we have some small ideas to carry out in your day:
Digital Detox Morning and Evening: Start and end your day without immediately reaching for your devices. Give yourself at least 30 minutes in the morning and evening to engage in non-screen activities like reading, stretching, or enjoying a cup of tea.
Task management: Encourage taking short breaks every hour to stretch, move around, and rest the eyes. At the start of your day, set 4 to 10 tasks to do. When you finish each one, go and spend some time in the sun or outside of your regular workspace. Don't rush into your next task. Additionally, you can use the 20-20-20 rule: every 20 minutes, look at something 20 feet away (if possible, a tree or something from nature) for at least 20 seconds
No-Screen Lunch Break: Use your lunch break to step away from screens, the minimum should be around 40 minutes break. Enjoy your meal while taking a walk outside, talking to a colleague, or simply relaxing without technology.
Interaction with other people: It's crucial to communicate even when you're working remotely. Set up a daily 'Virtual Coffee Break' call to chat with your team members, fostering a sense of belonging within the company.
Proper workspace: Ensure the workstation is ergonomically designed. Proper chair height, monitor placement at eye level, and a comfortable keyboard and mouse setup can reduce strain and promote better posture. Also, keep a water bottle on hand to stay hydrated. Dehydration can lead to fatigue and reduced concentration.
Engage in a wellbeing retreat: The retreats include workshops on mental health, setting boundaries, and knowing when to say no. Naturally, this is aligned with digital well-being. This creates a complete 360-degree experience where new tools for everyday life are addressed, and a few days are spent away from the office to return more motivated than ever. A cool example can be a yoga retreat in Switzerland or Spiritual Healing Retreats.
To sum up, it's really important to spend some time outside without any type of digitalization. These are a few key points that we, as digital nomads, try to implement. However, the most important aspect of these key points is consistency, maintaining each one of them every day. If you establish these habits, you'll see results in your body and stress levels quite quickly, possibly within a month.
Is there another valuable tool that we might be overlooking—one that has significantly improved your day and yielded impressive results?
Did you find this article useful?