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.
ADVERTISEMENT
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.
ADVERTISEMENT
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.
ADVERTISEMENT
“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.
ADVERTISEMENT
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.
Trending
Colourful Simpsons-themed cafes pop up inside Manchester’s Primark stores
Emily Sergeant
Cafes inside Primark stores across the UK are being transformed into The Simpsons-themed foodie hubs for a limited time only.
You may remember that Grinch-themed cafes popped up inside Primark on Market Street in Manchester city centre, as well as Primark in Trafford Palazzo during December, which were a hit with fans of the furry green character – with everything from green waffles and themed milkshakes, to festive toasties, hot drinks, and more on the menu.
A new life inspired by the legendary animated sitcom, The Simpsons, that is.
Colourful Simpsons-themed cafes have popped up inside Manchester’s Primark stores / Credit: The Manc Group & Supplied
Get ready to step into Springfield, as from now right through until the beginning of May, Primark shoppers can get their D’oh-nut fix and much more, with each cafe kitted out with Simpsons-themed menus and decor.
The special themed menu includes a wide selection of waffles and toasties, and also plenty of drinks and shakes to choose from, including an indulgent Chocolate Marshmallow Hot Chocolate, and a scrumptious Strawberry Doughnut Shake.
Prices start at £4.25 for drinks, and £5.50 for food items.
The menu is filled will themed delights inspired by the beloved animated sitcom / Credit: The Manc Group
“We’re serving up a slice of Springfield with our latest cafe theme, giving fans a taste of The Simpsons right in our stores,” explained Tim Kelly, who is the Director of New Business Development at Primark, as the cafes opened across the UK last week.
“We’re always looking for new ways to create fun and memorable experiences for our customers and our themed cafes have been a big hit, so we can’t wait to see everyone’s reaction in store.”
The Primark Café with The Simpsons is now open in Primark’s Manchester Market Street, and Manchester Trafford stores, as well as in Birmingham, Belfast, Braehead, Edinburgh, and Cardiff until the beginning of May.
Featured Image – Supplied
Trending
Tyson Fury has announced his ‘retirement’ from boxing (again) along with a cryptic message
Danny Jones
Manchester boxer Tyson Fury has seemingly confirmed he is retiring from boxing once again for the third time?… We’re not even sure at this point.
The Wythenshawe-born juggernaut of the heavyweight division lost consecutive fights for the first time in his career following the defeat in a rematch against Oleksandr Usyk back in December 2024 and, for all intents and purposes, it looks like they may have been his final professional fight.
Having first argued that the judges favoured Usyk in the first fight due to the ongoing conflict in Ukraine; Fury once again believed the decision was unfair in the second bout but, either way, he claims that the Riyadh Season showdown was his last appearance in the ring.
Taking to social media on Monday, 13 January, the 36-year-old said he wanted to keep the announcement “short and sweet”, proceeding to announce his retirement from boxing to nearly seven million followers on Instagram along with a somewhat cryptic message for them to take away with them.
If all is to be believed at this point, he seemed pretty positive and nonchalant about the whole thing. He proceeded to state that he’s “loved every single minute” of his career, adding “God bless, everybody and I’ll see you on the other side.”
There wasn’t too much to read into with his caption either, which simply read: “Thanks, it’s been a blast. Thanks to everyone who helped out along the way! Happy New Year. Jesus is king now and forever”.
However, it was the penultimate line with which he signed off that has raised an eyebrow among a lot of those reacting to the news online, as he referenced infamous highwayman and thief, Dick Turpin, who famously wore a mask to conceal his crimes during the 18th century. Interesting indeed.
People online have been speculating plenty around exactly what he might have meant with this mysterious remark but many that it could just be another nod towards the belief that he was ‘robbed’ of a victory in Fury vs Usyk 2, having claimed the latter was given an “early Christmas gift.”
Regardless, plenty are expecting it won’t be long before Fury comes back out of retirement to lace his gloves back the very second the right offer comes in for him to finally fight Anthony Joshua, even if both of them aren’t quite the dominant name they once were when the face-off was first floated.
Most crucially, the general consensus is that Tyson Fury isn’t really retiring because this, of course, isn’t the first time he’s claimed he was calling it a day.
‘The Gypsy King’ famously ‘retired’ for the first first time over a decade ago after the plans for his fight against David Haye fell apart for the second time back in 2013, making the announcement with nothing more than a few dismissive words on the platform formerly known as Twitter.
Then, in 2017, we did the dance all over again after a string of teases and ‘pranks’ towards the end of 2016 which culminated in him writing in a since-deleted post: “Been very blessed in my life & career achieve the utmost in boxing, was a epic journey along the way.
“Thanks to all the fans that supported & believed in me along the way. Hope you enjoyed it as much as I did. THE END.” But it obviously wasn’t the end…
He was back in the ring by 2018 and Fury went on to declare that his 2022 win over Dillian Whyte was his farewell fight before going on to fight Derek Chisora just six months later.
You can see how people have trouble believing that it’s for real, right?
Whether or not he is being serious this time, only time will tell but one thing is for sure is that fans would still love to see him and AJ come up against each other if a fight contract were to materialise after all this time – especially as they both have a point to prove given their recent respective records.
As for Fury, one clip that came back to haunt him in the wake of the rematch against Usyk will remain a lasting memory for many of those who have followed his career from the start to now:
The Manc -
14th December 2020 
