How Can You Improve Your Digital Wellbeing?

Take the first step by reflecting on your relationship with tech, then explore tips and tools that support your digital wellbeing goals with Google Digital Wellbeing.

By Google Arts & Culture

Google Digital Wellbeing

Stenciled Rangoli (2020-10) by Culture Chauraha

6 Questions to Help You Reflect on Your Tech Use

As technology becomes more and more integral to everything we do, it can sometimes distract us from the things that matter most to us. We believe technology should improve life, not distract from it. Let’s start by considering the moments that matter in your life.

It’s not who you are, it’s how you are (2015-12-11/2016-04-10) by Alice Theobald and Atomik ArchitectureBALTIC Centre for Contemporary Art

Reflect

Reflecting on the last 24 hours, how satisfied are you with your use of digital technology? Note that “digital technology” or “tech” can refer to any digital device, app, or site and includes online activity, television, video games, smartphones, tablets, and laptops. 

Akram Khan's Giselle (2016-03) by English National BalletEnglish National Ballet

Interpersonal Connection

Did your use of digital technology support or hinder your ability to connect with others?

George Washington Carver and Booker T. Washington in Carver's Laboratory by William Edouard ScottDuSable Museum of African American History

Focus

Did your use of digital technology support or hinder your ability to stay focused on important tasks?

Big Dance 2012 (2012-07-14) by Wayne McGregorStudio Wayne McGregor

Physical Activity

Did your use of digital technology support or hinder your ability to get enough physical activity?

The Sleeping Gypsy (1897) by Henri RousseauMoMA The Museum of Modern Art

Sleep

Did your use of digital technology support or hinder your ability to get good sleep?

Makura dokei (pillow clock)National Museum of Nature and Science

Reflect Again

What, if anything, helped or hindered you in being intentional with your use of digital technology? 

Is there a tech-related behaviour you’d like to intentionally maintain or adjust during the next 24 hours? We recommend making this commitment small, achievable, and measurable.

Untitled (Stream in Snowy Field) (ca. 1898) by Edward W. RedfieldJames A. Michener Art Museum

Digital Wellbeing - Tips and Tools
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Tips and Tools to Support Your Digital Wellbeing Goals

For specific tools, check out wellbeing.google/tools here.

Digital Wellbeing - Interpersonal Connection
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Interpersonal Connection

Set up time on your calendar to connect with friends and family. This signals to others – and yourself – that you’re unavailable. Need a shortcut? Decide on a special sign that you and your loved ones can quickly send to each other to say, “I’m thinking of you.”

Digital Wellbeing - Focus
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Focus

Block out distracting apps with a tool that pauses the apps you select. To help maintain focus during working hours, try scheduling the tool to automatically activate during those times.

Digital Wellbeing - Physical Activity
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Physical Activity

Make movement part of your day by standing or stretching between work sessions. If you can, try to get some physical activity like a brisk walk or an in-home workout, and stay motivated with a tool that tracks your fitness. Research suggests that this improves health and has mental health benefits.

Digital Wellbeing - Sleep
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Sleep

Create a regular bedtime routine, and get help sticking to it with a tool that tracks your sleep schedule and reminds you when it’s time to go to bed. Some tools even send subtle cues, like turning to grayscale or blocking incoming messages at your chosen bedtime.

Credits: Story

Words by Google Digital Wellbeing
Voice by Kate Lockhart

Credits: All media
The story featured may in some cases have been created by an independent third party and may not always represent the views of the institutions, listed below, who have supplied the content.
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