Top tips from a leading UK psychotherapist on improving your digital health
Figures for the North West reveal an astonishing reaction to remote working - with a quarter working longer days than pre-COVID times and finding it difficult to find time for themselves to wind down or destress.
The move from the office to a work from home basis has not been without its problems.
From failing WiFi signal, to interrupted zoom calls, to the dog barking in the background, the adjustment has been fraught with pesky difficulties.
For the most part, we’ve managed to navigate them without any serious consequences. But what’s worrying experts is the role home working has played in our nation’s ‘digital health’: how we use technological devices and what patterns of use we follow.
New research from Microsoft Windows has revealed that lockdown has contributed to declining digital health in 2020.
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Figures for the North West reveal an astonishing reaction to remote working – with a quarter working longer days than pre-COVID times and finding it difficult to find time for themselves to wind down or destress.
Again, one in four of those surveyed reported that they continued to check their devices throughout the night with 8.2% not taking any breaks from their screens during the working day.
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Over half of the North West admitted to spending more time online than last year, with one in five British men confessing to greeting colleagues and friends online before their partner in the morning.
With lack of defined lunch and coffee breaks, and the absence of social interactions for a quick office catch up, a decline in digital health seems almost inevitable. But with unclear plans on returning to the office, remote working is something we will have to become accustomed to.
Leading UK psychotherapist Zoe Ashton, author of Your Mental Health First Aid Kit said: “Just like the crucial role of diet, exercise, sleep and relationships to our overall health, digital health is the fifth pillar we have to consider in our journey to improve our overall mental and physical wellbeing.
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“Our world has changed more in the past 12-months than it has in the past five years and for many of us, our new reality has left us feeling overwhelmed and off balance.”
Microsoft Windows has partnered with Zoe to help people assess and address their digital health, offering some top tips to help people improve their digital well-being:
Make technology work for you
Just like a balanced diet, your digital use also needs to be varied. Score yourself daily from 1 (lowest) to 10 (highest) on how energised, productive, connected and relaxed you feel. If you are at the low end of the scale, use your technology in ways that create energy and make you focused. This may be silencing notifications, and regaining balance. Treat your digital health as a sliding scale and use your technology to help you achieve harmony.
Set yourself digital boundaries
Place limits on how late you respond to work emails, or the amount of time you spend on social media per day. Separate your work life from your home life. This can be done by creating two different desktops for work and personal use.
Notice your patterns
Do you have lunch in front of your laptop or wake-up reaching for your phone? What digital patterns do you notice throughout the day? How do they make you feel and what would you like to change? Begin to note down these unhelpful behaviours and consider how you might be able to change them. Think about reaching for a warming tea first thing, rather than your phone. Create reminders to scrap these bad habits.
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Move your body
Consider your physical and digital wellbeing as one and the same. Move your body regularly allowing it to refresh, as you would your browser. You could take advantage of some of the online classes Microsoft 365 have to offer.
Unlock your imagination
Mindfulness is a simple practice of choosing where your energy is directed. If you are scoring on the high end of the aforementioned scale, use your energy and channel it into something creative. This might be digital doodling. Use the night light settings on your phone to do an evening sketch, transitioning you from an invigorated work mode into a relaxed state of mind.
With over 20% of Brits unsure what good digital health boundaries look or feel like, this checklist should assist in identifying and acting on bad digital health patterns.
“We need to take a deeper look at our overall relationship with tech so that we can feel fulfilled by it consistently – truly making it work for us,” Zoe added.
Visit Zoe’sInstagramchannel here to access the Digital Health Diary and Checklist.
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Erling Haaland breaks yet another Premier League record after nine-goal thriller
Danny Jones
Erling Haaland has broken his umpteenth record since arriving in the Premier League and donning a Manchester City shirt, becoming the fastest player to reach 100 goals in the competition.
Let’s be honest, are any of us surprised?
While yet another goal from Haaland and entering himself into the 100 club was a notable narrative on the night, the real headline, however, was that scoreline, as City barely escaped by the skin of their teeth.
Despite persisting questions surrounding the Blues’ defence, it was nevertheless a landmark moment for the Norwegian number nine, who remains the most prolific striker on the planet. Here’s how he did it:
Commenting on the achievement on social media, the big blonde bagsman simply wrote, “When football takes you to places you could never have imagined” – signing off with a ‘100’ emoji, of course.
Despite it being reiterated that he doesn’t think too much about the various milestones he continues to surpass with each passing game, he admitted he knew about this particular one and was visibly chuffed with being in such good company.
For context, it took Haaland 111 matches to score his 100th goal in the division, which is 13 appearances quicker than the next fastest Premier League legend, Alan Shearer, who took 124 games to reach the tally when the modern era of the top flight first began three decades ago.
You can see who else has achieved the feat and how fast here:
Even more impressively, this wasn’t the only rather incredible statistic that came from the fixture either, as he walked away with a frankly ridiculous bit of pedigree among the strikers’ union.
As well as his opening goal, which well and truly opened the floodgates (at both ends, as it turned out), Haaland was caught offside in a PL away game for the first time in more than TWO whole years, the last occasion being against Sheffield United in August 2023.
To quote a post we saw on X, “Do you know how crazy a stat this is?…”
If you didn’t manage to catch the game on Tuesday night, we seriously recommend you watch the many highlights from the win over Fulham down below.
More Metrolink disruption expected as further tram strikes have been scheduled
Danny Jones
Further disruption to the Bee Network is now expected during an already full-on time of year, as more Metrolink tram strikes have been scheduled over the festive period.
Put in the simplest terms, members of Unite the Union have said: “The dispute is over driver fatigue and fears that their shift patterns and lack of rest breaks are putting them and passengers at risk.”
As a result, they have now pencilled in protests on 19, 20 and 31 December, holding walkouts from their usual timetable.
A largely empty St Peter’s Square tram stop is a fairly rare sight to see. (Credit: The Manc)
In addition to the other pair of strikes planned for this coming weekend (5-7 Dec), the latest trio have been specifically timed in and around key dates on the city’s calendar.
As well as the return of Manchester’s firework display on St. Peter’s Square, the walk-outs will also coincide with a Manchester City fixture at the Etihad Stadium, as well as notable live music gigs like Jools Holland and Manc band, Doves.
Naturally, tens upon tens of thousands are set to use the Bee Network and trams, in particular, to travel to these events – reiterating just how important properly investing and staffing the Metrolink and other arms of Manchester’s public transport service is.
The most recent update from the union continues: “Unite has repeatedly raised issues with management, but has been told there is no funding available for improvements to working patterns.”
Their General Secretary, Sharon Graham, said as part of the most recent statement: “Driver fatigue is a serious problem. Our members are raising serious concerns about their and their passengers’ safety, but Metrolink management is burying its head in the sand.
“Management must sort this problem out once and for all. It can’t try to fob drivers off by putting profits before safety.”
Here are some of the scenes from the demonstrations earlier this year:
⏰HAPPENING NOW; when Transport for Greater Manchester wouldn't come to the table SO the strikers brought the table (*and chairs) to them! We're ready when you are TfGM. pic.twitter.com/io1OFHED8I
Union members have also clarified their position surrounding ‘fatigue’; it isn’t just the fear of possible risks in operating a tram whilst being “exhausted”, but both the wider mental and physical toll that working the current shift patterns has on workers.
One driver quoted as saying: “My colleagues are tired, but the fatigue is also giving them cold-like symptoms and many have been going off sick with stress, which adds to problems with staffing levels.”
So, if you’re planning on using the Metrolink this holiday season when travelling around for Christmas shopping or even just going home, make sure to keep the strike dates in mind.
Elsewhere, the Bee Network has also provided more information on the designs to bring tram lines to Stockport town centre. Read more down below.
The Manc -
14th December 2020 
