1.
LEIGH-CHANTELLE
Golden Key Academy, 16 February, 2021
FINDINGBALANCEWITHTECHNOLOGY
INOURALWAYS-ONCULTURE

2.
AGENDA
Technology and News, Health, Democracy
Cyberpsychology
Technology Use
Digital Wellness
Digital Equilibrium (Model)
Tips and Tricks for Digital Equilibrium

3.
BACKGROUND
We are all using technology and digital devices - sometimes at the
expense of other important aspects in our life
Need greater awareness of how technology works, why we think/feel/
behave certain ways, and how to balance our technology use

4.
TECHNOLOGY AND NEWS
Fake news spreads 6 times faster than accurate news on Twitter, with
falsehoods more likely to be retweeted (MIT)
Online misinformation about election fraud plunged 73% after social
media sites suspended outgoing President Trump and key allies,
underscoring the power of technology companies to limit the
falsehoods poisoning public debate when they act aggressively (Zignal
Labs)

5.
TECHNOLOGY AND HEALTH
Unregulated social media amplifies conflicting information and
misinformation via algorithms and content designed to amplify attention
- especially YouTube and Facebook (AVAAZ, 2020)
Conspiracism: events orchestrated by powerful and malevolent entities
(Douglas et al., 2019) aka conspiracy beliefs are frequently used to
explain COVID-19 especially online and are fuelling protests, damage,
and violence
Global public health threat as this inhibits health-protective behaviours
(Larson, 2018)

6.
TECHNOLOGY AND DEMOCRACY
Openness - gravitation towards new ideas and change, with an interest
in the wider world. Cambridge Analytica adverts focused on national
security and investment in military with instability abroad - supporting
national security helps bring positive change to the world.
Conscientiousness - collected, orderly, and traditional people who
admire these qualities in their leaders. Adverts about national security
crossing political lines were targeted to those high in both
conscientiousness and agreeableness.
Extraversion - people who admire energetic, decisive
actions. Adverts were based on the concept and
importance of leadership within American society.

7.
SOCIAL MEDIA AND DEMOCRACY
Agreeableness - people who tend to value community and societal
needs. Adverts used to emphasise candidate’s own agreeable traits
and that support for candidates who prioritise national security is the
responsible thing to do
Neurotisicm - measurement of worry. Cambridge Analytica plays to
these anxieties, with adverts emphasising growing international risks
and a need for strong, stable leaders in the USA
These tactics are now standard political marketing tactics in swaying
undecided and anxious voters - with no US laws to prohibit these
practices (Quartz)

8.
CYBERPSYCHOLOGY
New area grounded in behavioural science and human
computer research
Combines two of my favourite things, technology and
why we behave, think, and feel certain ways, and how
this can be influenced
Multi-disciplinary e.g., education, law, economics, media
In areas such as cyberbullying, eHealth, cybersecurity
I did my honours thesis on humanoid social robots
interacting with preschoolers
My PhD is to do with behavioural change and
technology acceptance of autonomous vehicles and
blockchain technologies

9.
TECHNOLOGY USE
The average smartphone owner
Unlocks their phone 150 times a day (Internet Trends)
Touches their phone 2617 times a day (Dscout)
Spends almost 3 hours a day on their smartphones (Bankmycell)
Will spend an average of almost 5.5 years of their life on social media
(Mediakix)
58% of smartphone users cannot go 1 hour without checking their
phone (CNet)
67% compulsively checking smartphone for messages, alerts, or calls,
even without a ring or vibration prompt (Digital Wellness Institute)

10.
AUTONOMY AND TECHNOLOGY
One you pick up your phone, you have a 50% chance of picking your
phone up again within the next three minutes (Digital Wellness Institute)
Poor digital boundaries can turn devices from tools into compulsions.
What it means to live well, have a fair and functional society, to
meaningfully communicate and relate to others are now mediated
through technology. One of the effects of this is people’s autonomy -
their ability to control their own time and space, to think and
understand - all of this is under a great deal of pressure
- Tom Chatfield

11.
HOWEVER…
Overwhelm and education 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 with 60% of HR officers
planning to increase support for wellbeing and mental health in 2021
(Digital Wellness Institute)

12.
DIGITAL WELLNESS
Digital Wellness: optimal state of health, personal fulfilment, and social
satisfaction each individual is capable of achieving when using
technology.
Digital Wellness is no longer a luxury in the work place; it is a business
and lifestyle imperative for organisational performance
Digital Wellness Institute run a 10-week certificate programme - next one
starting in May - use my code: digitalwellnessinstitute.com/link/kKSf1E

13.
DIGITAL EQUILIBRIUM
Digital Equilibrium: creating lifelong,
healthy digital habits to thrive online and
beyond
Six elements which all need to be
understood and in balance
Identify imbalance, stressors, reactive,
addictive, and unconscious behaviours
Identify, manage, and change negative
and harmful digital behaviours into
positive and healthy digital habits via
balance

14.
DIGITAL EQUILIBRIUM
Pause, Consider, Decide + Reflections + Cost-Benefit Analyses

15.
DIGITAL LITERACY
Digital Literacy:
Understanding
Data Security
Privacy
Persuasive Design
Mis/Disinformation

16.
DIGITAL LITERACY
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
Exploitative technologies have proliferated due to lack of collective
understanding about how platforms work and how they impact us.
Unintended consequences take the form of mental health,
democracy, and discrimination issues.

17.
DIGITAL LITERACY

18.
DIGITAL LITERACY
Reflect & Ask Yourself:
What problems have you seen due to people not understanding
technology?
Do you think your digital usage is a tool or a compulsion?
Do you think it’s important for everyone to see the same set of
facts?

19.
DIGITAL LITERACY
Pause: The next time something upsets you
online…
Consider: If this is something I have a strong
emotional reaction to, then why?
Decide: This latest outrage will blow over and be
replaced by something else tomorrow. I need to
focus on other things, so I will ignore this today.
To Action: Watch The Social Dilemma and read
their Discussion and Action Guide.

20.
WORTHWHILE COMMUNICATION
Worthwhile Communication:
Exchange of relevant and quality
information
Technology used to facilitate (not
replace) human interactions

21.
WORTHWHILE 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
There’s a difference between freedom of speech and freedom of reach
(Aza Raskin & Renee DiResta) - the more followers have, the more
potential people will read/share a post, whether or not it’s true

22.
WORTHWHILE COMMUNICATION
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 do you prefer to communicate with your friends and family? What
about their preferred style?
How often do you have conversations with family and friends when
your phone is out of reach and you are 100% present?

23.
WORTHWHILE COMMUNICATION: PAUSE, CONSIDER, DECIDE
Pause: Before sharing another link about the latest news report…
Consider: Am I offering anything new to the conversation?
Decide: I will not share this article online, but share it with a couple of my
friends who will understand.
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

24.
MEANINGFUL INTERACTIONS & BENEFICIAL RELATIONSHIPS
Meaningful Interactions:
Mutual influences
Focus on honest, creative,
inspirational, knowledgeable, positive
people who bring you joy
Beneficial Relationships:
Connection and support
Comprised of pattern of quality
interactions
Meaningful Interactions can lead to
Beneficial Relationships when
expectations between individuals are
created

25.
MEANINGFUL INTERACTIONS & BENEFICIAL RELATIONSHIPS
Remote workers are 3.2 times more likely to be more productive if they
feel satisfied with their social connectivity (Digital Wellness Institute)
Did you know that infinite choice 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)?

26.
MEANINGFUL INTERACTIONS & BENEFICIAL RELATIONSHIPS
Reflect & Ask Yourself:
How often do you engage in positive and active interactions online
that encourage meaningful conversations?
When you are interacting with someone new, when does the
interaction become a relationship?
Do you want meaningful relationships but get caught up in the
superficial aspects of online engagement? If so, how could you
change this?

27.
MEANINGFUL INTERACTIONS & BENEFICIAL
RELATIONSHIPS: PAUSE, CONSIDER, DECIDE
Pause: When viewing the smorgasbord of potential matches on
Bumble/Tinder…
Consider: Do you need more matches or should you focus on the ones
you already have been communicating with?
Decide: To turn off your location so you don’t get distracted with match
potentials and organise to catch up in person with the people you
enjoy chatting with.
To Action: Focus on interacting mindfully online, aiming to connect
meaningfully with people, and trying not to get caught up in superficial
interactions and conversations.

28.
HEALTHY BOUNDARIES & SELF-CARE
Healthy Boundaries & Self-Care:
Understand needs and be able to
express expectations and boundaries
Mind, body, social, and spiritual
Physical and online environments
Quality and healthful food
Proper sleep
Movement, breaks, and exercise
Time outside and in nature
Gratitude, Wellbeing, & Mental Health

29.
HEALTHY BOUNDARIES & SELF-CARE
Did you know that almost 60% of people experience
screen-related aches and pains, causing physical drain and
less productivity? But 2/3 of these said they turn their
phone on first thing in the morning (OnePoll, 2020)
Higher social media use is correlated with self-reported
declines in mental and physical health and life satisfaction
(American Journal of Epidemiology)
Nature is an antidote to overwhelm, attention fatigue, and
enhances cognitive performance (Psychological Science)

30.
HEALTHY BOUNDARIES & SELF-CARE
Reflect & Ask Yourself:
What boundaries do you have for your technology use?
How much physical and digital clutter do you have now and how can
you change this?
How often do you take breaks away from your screen?
Do you notice a link between your use of technology and how you
feel?

31.
HEALTHY BOUNDARIES & SELF-CARE:
PAUSE, CONSIDER, DECIDE
Pause: When you are at your desk for a long time…
Consider: Could I use this moment to move a muscle and change a
feeling?
Decide: To take a short break focusing on movement where you do
some stretches, walk around when having a cup of tea/coffee, go for a
short walk around the block, or catch up with a friend to do something
active together.
To Action: Clean up your emails, desktop images, and your desk.
Factor in time for movement AND downtime away from screens.

32.
PRODUCTIVITY
Productivity:
Efficiency
Time and energy management
Work from home
Minimise distractions
Emphasise focus and goals
Balance of work and financial
goals with mental, emotional,
physical, social, and spiritual

33.
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)?
Since COVID, “how to get your brain to focus” online searches
increased by 300%
Unfocused time online fuels feelings of anxiety and increases
the risk of depression (Digital Wellness Institute, 2020)
Over 2/3 of employees experience burnout from working from
home, with 55% checking emails after 11pm (Monster.com,
2020)
50%
OF WORK INTERRUPTIONS
ARE SELF-INFLICTED

34.
PRODUCTIVITY
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?

35.
PRODUCTIVITY: PAUSE, CONSIDER, DECIDE
Pause: When you are about to check your phone (due to notifications)
Consider: Do I need to be checking right 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.

36.
MINDFUL & CONSCIOUS DECISION-MAKING
Mindful & Conscious Decision-
Making:
Choose where you direct
attention
Less reactive responses
Intentional technology use and
less passive use

37.
MINDFUL & CONSCIOUS DECISION-MAKING
Did you know that “rational” and “emotional” systems control human
decision-making outcomes, which have different associations in your
brain? (Evans)
Mindfulness is conscious perception of the present when being open,
receptive, and non-judgemental.
An intentional approach helps to holistically think about how, when,
where, and why we interact with technology, which shows the effects of
our choices, allowing for better decision-making.

38.
MINDFUL & CONSCIOUS DECISION-MAKING
Reflect & Ask Yourself:
Do your values align with how you are spending your time?
Do you think that you make rational or emotional decisions when it
comes to your digital device use?
Think about HALT. What are some times you have felt hungry, angry,
lonely, or tired, and how has your technology use been affected?

39.
MINDFUL & CONSCIOUS DECISION-MAKING:
PAUSE, CONSIDER, DECIDE
Pause: When you are about to interact with the outrage of the day…
Consider: Why are you feeling this way now? Remember HALT? Are you
hungry, angry, lonely, or tired?
Decide: You are feeling angry and understand that when angry you don’t
make the best decisions, therefore, spend 10 minutes (only) looking at
animal videos (which always make you feel better), and then log off.
To Action: Think about your social media usage and whether or not your
values line up with how you are spending your time online. Write down
the changes you would like to make. Writing your goal down makes you
40% more likely to achieve it!

40.
SOME QUICK TIPS
Focus on one thing at a time and do it well
Turn ALL notifications off and put your phone on silent
Keep your phone out of arm’s reach when you are working
Write down your daily, weekly, monthly goals and ensure that you
achieve one small goal and one large goal each day
Declutter your workspace - this also helps with decluttering your mind
Focus on regular short breaks from your desk and from your screen:
cuddles with your animal friends, tea/coffee break, walking chat on the
phone with your BFF, stretches, yoga, dance-offs etc etc
Spend more time in nature and with people who bring you joy

41.
REMEMBER…
Those of us who rely on these platforms
are unknowingly complicit in a devil’s
bargain, where we trade our freedom for
followers, our social cohesion for instant
connection, and the truth for what we
want to hear (Exposure Labs)

42.
REMEMBER…

43.
SUMMARY
Awareness of Cyberpsychology, Digital Wellness, and Digital
Equilibrium
Actionable aspects for embodiment of Digital Equilibrium related to
Digital Literacy, Communication, Interactions & Relationships,
Boundaries, Productivity, and Mindful and Conscious Decision-Making
By leading by example you can promote and empower others to make
more conscious and mindful digital choices - leading to digital
wellbeing and digital equilibrium

44.
WATCH, READ, & LISTEN
The Social Dilemma on Netflix
thesocialdilemma.com
humanetech.com
Your Undivided Attention podcast
Ledger of Harms
demos.org + datasociety.net
Tristan Harris

45.
READ ME
Targeted: My inside story of Cambridge Analytica and how Trump, Brexit, and Facebook broke
democracy by Brittany Kaiser; Persuasive Technology: Using computers to change what we think and do
by BJ Fogg; The Age of Surveillance Capitalism: The fight for a human future at the new frontier of power
by Shoshana Zuboff; Mindf*ck: Inside Cambridge Analytica’s plot to break the world by Christopher Wylie

46.
THANK YOU!
Video will be on YouTube
Slides will be on Slideshare
@leighchantelle
epicentreequilibrium.com // digitalequilibrium.com // leigh-chantelle.com // vivalavegan.net