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Digital Wellbeing (including eyes, posture etc)

Digital wellbeing is important whatever your role - both in and out of work. 

Your work may include some time on a computer or another digital device, but equally you are likely to spend time on laptops, tablets, phones away from work.  This guidance is also relevant when watching TV, so don't forget to move when binging those boxsets.

Spending too long with these devises can have an affect your:

Why employers should support digital wellbeing in the workplace

  • Employers have a legal duty of care
  • An employers reputation may be effected if staff become unwell as a result
  • There is evidence that productivity will increase
  • Staff will be able to focus better
  • Stress will reduce
  • Staff will improve their wellbeing

Employers should lead by example, examples include:

  • Encourage people to arrange meetings that finish 10 /15 minutes before the hour
    or start 10/15 minutes after the hour
  • Protected lunch breaks
  • Email signatures and expectations on replies (for example 'I work flexibly, but I don't expect you to reply outside of your normal work hours')
  • “Reply to all” emails - is it necessary/appropriate?
  • HSE Work Station Assessments - these should be completed annually
  • Does your organisation have a Digital Wellbeing Policy? If not, consider introducing one.
  • Introduce eye care provisions (support for eye tests, glasses etc)
  • Assistive Technology - see A digital world accessible to all | AbilityNet for ideas
  • Pomodoro Technique - see Pomodoro Technique - Wikipedia
    The original technique has six steps:
    1. Decide on the task to be done.
    2. Set the Pomodoro timer (typically for 25 minutes)
    3. Work on the task.
    4. End work when the timer rings and take a short break (typically 5 10 minutes).
    5. Go back to Step 2 and repeat until you complete four pomodoros
    6. After four pomodoros are done, take a long break (typically 20 to 30 minutes) instead of a short break. Once the long break is finished, return to step 2.
    For the purposes of the technique, a pomodoro is an interval of work time.

Mini-movement breaks

Micro breaks are short breaks that last from a few seconds to several minutes. They’re taken throughout your workday to break up long periods of sedentary behaviour—like sitting at a desk for extended periods. 

Research has shown that smaller breaks that are 10 minutes or less can be as important in helping us manage our stress levels as longer breaks. Rather than pushing through our work, these micro breaks can help us address any immediate physical, mental, or emotional needs. 

Micro breaks are proven to improve performance, motivation, and concentration. As well as increase overall wellbeing. They can also decrease stress, and even improve how you see your job, which may help you avoid common work-related injuries.

For more information please see this page from the CALM website
Micro breaks: the importance of taking a break from work — Calm Blog

Individual Actions

  • Mute social media chat notifications & archive
  • Focus on positive posts rather then the negative
  • Find good things to share e.g. inspirational quotes
  • Practice gratitude, journal / blog
  • Learn new skills to build self esteem instead of aimless scrolling
  • Consider leaving some social media platforms
  • Take your work email off your phone particularly if you're on annual leave
  • Set specific work space and hours
  • 20/20/20 rule see Bing Videos for a short video about this - every 20 minutes, take 20 seconds to look at something 20 feet (6 metres) away (and blink)
  • If you can, try switching your phone off or turn on the airplane mode which enables you to switch off communication but still use your camera, lists, games etc.  See
    BBC Radio 4 - Just One Thing - with Michael Mosley - Put your phone down for better brain power 

AbilityNet

Established in 1998 AbilityNet is a UK charity transforming the lives of older and disabled people and working with organisations of all types and sizes to build a digital world that is accessible to all, however many of the techniques can be used and embraced by anyone.
Abilitynet support
A digital world accessible to all | AbilityNet

Please go to our Wellbeing A-Z main page for more topic areas.