With the advent of social media, our lives have become heavily dependent on the internet. The global pandemic further reinforced the idea of digital dependency when the dynamics of the world changed and our lives, both work and personal, started relying on the internet altogether. Whether it was buying groceries, paying the bills, taking online classes, submitting homework, or wiring money to someone, all we had to do was connect to our devices, go online and get things done. And even now, when our daily routines are getting back to normal, we find the online world of functioning so convenient that we can’t seem to stop. 

What we don’t realize is that staying attached to our devices 24/7 can be harmful to our mental well-being. This is where Nina Claire Hersher, keynote speaker, author, and Chief Learning Officer of The Digital Wellness Institute, comes in to guide us about the importance of tech-life balance and optimizing our digital habits. 

Nina Hersher holds a specialized Master of Social Work in Digital Culture and Program Development, and is an Oasis in the Overwhelm Facilitator and Meditation Teacher. Her pioneering work in the Digital Wellness movement includes co-founding the Digital Flourishing® wheel and mindful tech approach with her team at The Digital Wellness Institute, which led to the creation of the first scientifically validated survey instrument to measure well-being in the digital age. Her leadership brought to life the first nationally accredited “Certified Digital Wellness Educator” program, leading to an educational impact partnership with the 2-time Emmy award-winning documentary, The Social Dilemma, and two internationally renowned universities.

Frustrated with the lack of resources and education in the field of digital wellness, she focused her graduate studies on digital culture and mental health, and upon graduating, became increasingly dedicated to helping people reclaim their peace of mind in a fast-paced world and always-on culture. Her success lies in her credibility and her reputation as a leader in the field since she has been working on digital wellness for the past 12 years. Nina’s holistic approach towards digital wellness, The Digital Flourishing approach®, encompasses a healthy use of tech instead of an anti-tech mentality – acknowledging technology has become an integral part of our lives. Her hopeful, empowerment-oriented approach to balance and living in harmony with the digital world set her apart as an educator and speaker in the digital era.

Some of her guidelines to promote digital resilience are listed below: 

Assess the quality of your breaks 

It is essential to take some time out between meetings for lunch, walks and movement, but we know not all breaks are created equal. Imagine you had an inner battery. Note which breaks charge your battery and which depletes it. Does a walk in nature feel different than watching the news? While this will look different for everyone, consider a phone-free break to recharge yourself just as you would your phone. Realign your body on that break.

Limit distractions to enhance productivity 

Create a physical space to focus on your work completely. This might be a corner of your living room with a privacy screen or a converted garage. No matter where you work, take time to differentiate your workspace from your home environment where you unwind. There is a lot of research that supports this idea of ‘focus.’ We all think we can multitask, but in reality, when we are task-switching between laundry and emails, it takes time to get ‘into’ the task you are switching to. Setting up some clear division between your physical workspace and your personal space is key. If you live in a small apartment, that might mean a ‘shut down’ ritual where you close your laptop, put it out of sight and have some me-time. If you have more space, you can do things like put up dividers, add a curtain, and close a door. The idea is to set some precise time and space boundaries while the goal is to create a physical environment to support your mental and physical health.

Optimize meetings

Ensure there are agendas for the meetings to promote efficiency and respect everyone’s time. Try giving the team breaks in between calls, as this transition will serve to combat zoom fatigue and boost energy among employees.  

Unplug 

Create an area of the home or “unplug box” that doubles as a charging station to reduce your temptation to check your phone or laptop after hours. Go for a 30+ minute unplugged morning or evening routine to practice digital boundaries, reclaim your peace of mind, and protect your sleep. 

Healthy use of gadgets 

Also called tech-enabled health, people usually relate to this through the lens of wearables, apps, etc. You can use Siri on your iPhone to set a reminder to take a break in 20 minutes or use the apple watch for something similar. Another option is to use a wearable like an Oura ring to track exercise and sleep and make changes related to the results that are generated. You can also use the operating system on your iPhone or Android to track screen time and set personalized limits. Be sure to balance checking the data and related apps with unplugged, introspective check-ins. Checking too many gadgets may make you feel stressed out!

These are just a few tips on how you can control your screen time and avoid digital fatigue. However, if you want to learn more, you can always get in touch with Nina Hersher on her website or social media platforms for a more detailed pathway, or read her bestselling book, ‘Your Playbook for Thriving in the Remote Work Era’. Choose whatever you deem fit, but one thing is sure: digital wellness is of utmost importance, especially in this day and age. Hence it is high time we update our wellness practices for the digital age.