This is a presentation I gave as part of my assessment for the Digital Wellness Institute Digital Wellbeing online course. I give an introduction to Digital Wellbeing, Digital Equilibrium (my term), Digital Flourishing, and tips and tricks on how to attain Digital Equilibrium. Hope you get something from it! Join the next Digital Wellness Certificate Programme with my affiliate link: https://www.digitalwellnessinstitute.com/link/kKSf1E The next course starts on 11 January 2021 Watch the video on YouTube: https://youtu.be/_i2MP7fTIxQ Download the handout: https://drive.google.com/file/d/1AiH5LRR7Xf17cYrIgNVpSKpZuFhU3lxF/view?usp=sharing

1. LEIGH-CHANTELLE
Digital Wellness Institute Presentation, December 2020
INTRODUCTIONTODIGITAL
WELLBEING&DIGITALEQUILIBRIUM

2. AGENDA
Background
Digital Wellness & Digital Equilibrium
Digital Flourishing from Digital Wellness Institute
Tips & Tricks for Digital Equilibrium related to Productivity, Digital
Citizenship, Mental Health, Communication, Relationships

3. BACKGROUND:TECHNOLOGYUSE
The average smartphone owner unlocks their phone 150 times (Internet
Trends) and touches their phone 2617 times (Dscout) a day
Users spend almost 3 hours a day on their smartphones (Bankmycell)
and we will spend an average of almost 5.5 years of our lifetimes on
social media (Mediakix)
58% of smartphone users cannot go 1 hour without checking their
phones (CNet)

4. BACKGROUND:ALWAYS-ONCULTURE
85% of smartphone users check their device while speaking with friends
and family (Bankmycell)
75% of users admit to texting at least once while driving (TrustMyPaper)
More than half of smartphone owners never switch off their phone
(Psychology Today), with 71% usually sleeping with or next to their
mobile phone (HuffingtonPost)

5. HOWEVER…
This overwhelm is leading to more people wanting technology balance
in their life
63% of consumers try to limit their phone usage (Deloitte) and 43% of
workers turn off their phones to cope with distraction (Udemy)
Digital Wellness is increasing in popularity

6. DIGITALWELLNESS&DIGITALEQUILIBRIUM
Digital Wellness: optimal state of health, personal fulfilment, and social
satisfaction each individual is capable of achieving when using
technology.
Digital Equilibrium: creating lifelong healthy digital habits by balancing
technology and social media use, prioritising mindful and conscious
digital interactions, and creating digital boundaries (Leigh-Chantelle)

7. DIGITALFLOURISHING
Mindful approach to digital technology which supports thriving in
various areas, empowering others to take advantage of the benefits of
technology and avoiding the associated harms (Digital Wellness
Institute)
Healthy tech not anti-tech approach
Tools and resources to connect and enhance human relationships
To digitally flourish, skills can be enhanced in at least six areas relating
to digital behaviours (from the 8 Elements of Digital Flourishing)

8. 8ELEMENTSOFDIGITALFLOURISHING
Digital Wellness Concepts: Digital
Flourishing Wheel
Addresses elements needed for
flourishing in the digital age
Digital Citizenship, Quantified Self,
Physical Health, Environment,
Productivity, Mental Health,
Relationships, and Communication

9. DIGITALCITIZENSHIP&PRODUCTIVITY
Digital Citizenship:
Privacy & Security
Digital Identity &
Footprint
Civil & Mindful
Interaction
Digital Activism
Conscious Content
Consumption
Productivity:
Enhancing Focus
Managing Distractions
Tech Literacy
Navigating Technology
with Ease
Work-life Balance

10. MENTALHEALTH&COMMUNICATION
Mental Health:
Intentional vs Passive
Use
Self-Expression &
Creativity
Positive Emotion &
Inspiration
Meaning & Purpose
Self-Care & Breaks
Communication:
Positive Social
Comparison
Digital Culture at Work
Team Communication
Charters
Tech-life Balance &
Boundaries
Socially responsible
correspondence

11. PHYSICALHEALTH&RELATIONSHIPS
Physical Health:
Sleep Health
Body Awareness
Eye Health
Breaks & Movement
Electric and Magnetic
Fields (EMF)
Awareness
Tech Hygiene
Relationships:
Social Support
Sense of Connection
Introspection
Meaningful Interactions
Sense of Community

12. QUANTIFIEDSELF&ENVIRONMENT
Quantified Self:
Digital Fitness
Gamification
Virtual accountability
partners Biohacking
Health status alerts
Tech-enabled Health
with Wearables
Environment:
Digital Clutter
Optimising Physical
Workspaces
Ergonomic Office
Design
Blue light filters
Digital Minimalism

13. TRAVELASTRANSFORMATION:REMEMBERTOREFLECT

14. PRODUCTIVITY
Did you know that our always-on culture (needing to be constantly
connected even when the actual need is absent) leads to distractions
and shallow work (distracted with little value) rather than deep work
(complete focus on demanding tasks)?
Reflect & Ask Yourself:
How often are you distraction-free when you are working?
How many of your notifications need to be turned on?
Do you have clear boundaries for work and off-work?

15. PRODUCTIVITY:PAUSE,CONSIDER,DECIDE
Pause: when you are about to check your
phone (due to notifications)
Consider: Do I need to be checking now?
Decide: I need to focus on my work, so
will check later when I have my next
break.
To Action: set some time aside this week
to turn off ALL your notifications from
things other than people

16. DIGITALCITIZENSHIP
Did you know that algorithms designed to keep us consuming content
online can lead to echo chambers or filter bubbles where we only see
and interact with content we already agree with? This creates
polarisation where people with strong differing views are divided and
those with moderate views are silenced
Reflect & Ask Yourself:
Before you post something, do you think about the consequences for
yourself and others?
Do you know where to update your privacy settings?
Do you read the whole article before sharing?

17. DIGITALCITIZENSHIP:PAUSE,CONSIDER,DECIDE
Pause: the next time something upsets you
online
Consider: Is this something I need to
consciously invest my time and energy into?
Decide: This latest outrage will blow over by
tomorrow. I need to focus on other things, so I
will ignore this today.
To Action: check your privacy settings on the
website/app you use the most and update these

18. MENTALHEALTH
Changing habits is hard if you do not have positive mental health and self-
compassion
Did you know that stress resilience helps with managing stress? You can add to
your stress resilience deposits by meditating, calling a friend to chat, spending
time in nature, exercising, being grateful, and decreasing your news intake
Reflect & Ask Yourself:
Why do you use social media when you use it and how do you feel when
using it?
How often do you actively engage online rather than passively scroll?
Have a look through the people and pages you follow. Do they bring you
annoyance or anger or do they encourage and inspire you?

19. MENTALHEALTH:PAUSE,CONSIDER,DECIDE
Pause: the next time you reach for your phone
Consider: Why do I want to interact now?
Remember HALT. Are you hungry, angry,
lonely or tired?
Decide: I want to find out about my friend’s
university marks, so I will go online to check
or ask them and then log off.
To Action: next time you are feeling bored,
angry, lonely, or sad, do something active
outside or call a friend instead of scrolling
passively

20. COMMUNICATION
Did you know that non-verbal cues, behaviours, and body language serve as
social value signals to help us work out how others value us, which is translated
into how we feel about ourselves?
This is hard to achieve online, but we are adaptable, and can update how we
interact based on intentions such as goal of the interaction and individual styles
Reflect & Ask Yourself:
How often do you connect with your friends and family outside of liking their
posts? Do you text, call, or send audio messages?
How often do you schedule breaks when you are working online?
Do you know how algorithms used in online spaces can impact non-white
non-males?

21. COMMUNICATION:PAUSE,CONSIDER,DECIDE
Pause: before sending another meme to
your BFF
Consider: Will they appreciate this? Do
they have time to respond?
Decide: Yes, they love memes about trains,
so I will share it, but will make sure I call
them later in the week to check in properly.
To Action: take the time to organise to
speak with your top three friends in the
next few weeks - in person, on Skype/
Zoom, or on the phone

22. RELATIONSHIPS
Did you know that infinite choices is an issue leading to overwhelm?
Are you a maximiser (exhaustively seeking “the best”, compare decisions with
others, expend more time and energy, and are unhappier with outcomes) or a
satisficer (accept “good enough”, don’t obsess over other options, can move on after
decisions, and are happier with outcomes)?
Reflect & Ask Yourself:
How often do you have conversations with family and friends when your phone is
out of reach and you are 100% present?
How often do you engage in positive and active interactions online that
encougage meaningful conversations?
Do you want meaningful relationships but get caught up in the superficial aspects
of online engagement? If so, how could you change this?

23. RELATIONSHIPS:PAUSE,CONSIDER,DECIDE
Pause: when viewing the smorgasbord of
potential matches on Bumble/Tinder
Consider: Do I need more matches or should I
focus on the ones I already have?
Decide: To turn off location settings so I don’t
get distracted with match potentials and
organise to catch up in person with the people
I enjoy chatting with.
To Action: interact online with the mindful aim
of connecting meaningfully with people and
not getting caught up in superficial interactions

24. SUMMARY
Awareness and understanding of Digital Wellbeing, Digital Equilibrium, and
Digital Flourishing
Actionable aspects for embodiment of Digital Equilibrium related to Productivity,
Digital Citizenship, Mental Health, Communication, and Relationships
By leading by example you can promotion digital wellbeing and empower others
to make more conscious and mindful choices
Resources:
humanetech.com
thesocialdilemma.com
demos.org
datasociety.net

25. DIGITALWELLNESSCERTIFICATEPROGRAMME
Digital Wellness Institute
Next course starts 11 January 2021
Join with my affiliate link:
https://www.digitalwellnessinstitute.com/link/kKSf1E
Accredited programme (in USA)

26. THANKYOU!
WATCH video on YouTube
VIEW slides on Slideshare
DOWNLOAD the handout
@leighchantelle
epicentreequilibrium.com // leigh-chantelle.com // vivalavegan.net
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