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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Rúben Amorim outlines the three key things Manchester United need to work on
Danny Jones
Rúben Amorim has conducted his first full press conference as Manchester United manager and has outlined the three key things he wants to address when it comes to his new team.
Amorim officially joined Man United on Monday, 11 November after being given a ‘now or never’ which meant he had to leave his former club Sporting CP in the middle of the season.
Replacing Erik ten Hag, who was sacked less than 24 hours after a 2-1 defeat to West Ham and had overseen a run of bad results, the contract extension he was given in the summer ultimately proved obsolete and now the Portuguese head coach must lift his new side from a measly 13th in the table.
That being said, speaking to the media in his first full pre-match presser ahead of his maiden Premier League outing against Ipswich Town this weekend, Amorim has already highlighted three key areas in which he wants United to improve as a matter of priority.
"I truly believe that I'm the right guy in the right moment" 👊
Ruben Amorim says he does not think managing Manchester United is the impossible job.#MUFC#bbcfootball 🇵🇹
What did Amorim say in his first full Man United press conference?
Although the 39-year-old coach – who is only three years older than resurgent centre-back Johnny Evans – started off by assuring that his main focus at its core is to win the next match (and the one after that, as the football cliché goes), he boiled the current squad issues down to a troublesome trio.
In his eyes, a lot of it just comes down to pure physical effort.
Improve possession
First and foremost, Amorim was quick to point out that United “lose the ball too often” and simply have to retain it more throughout the 90 minutes.
Although they have enjoyed spells of greater control in games, their average possessions stats in the Premier League not only under ten Hag but Ole Gunnar Solskjær and even short-lived interim boss Ralf Rangnick never flirted too far above 50-53%.
While that might sound like the signs of nothing more than a well-contested game, the club need to be looking at much higher numbers if they want to start being a dominant force again.
Track back more
The second area he said that the team desperately needs to improve in is the distances covered per match, especially when it comes to running back towards their own goal and tracking back during defensive phases.
Addressing it in a rather matter-of-fact manner, he told reporters: “We have to be better at running back, I think that is clear for everybody [to see].” He told Gary Neville something very similar in his other recent interview with Sky Sports.
"This is my place" ❤️
The smile on both Gary Neville and Ruben Amorim's face when the Manchester United head coach said this ☺ pic.twitter.com/dpKnnE69Nm
He said it with a smile on his face but it’s clear that he knows there is a narrative surrounding United in recent years that they just don’t work hard enough, both on and off the ball. Having played mainly in the middle of the park for Belenenses, Benfica and SC Braga, running is a non-negotiable.
Focus on the ‘details’ first
Lastly, Amorim said he believes one of the big things he can do for these players is to help them fine-tune the small things. He added that although there is a feeling that fans want there to be “a lot of change” and pressure to make “big” decisions, he reiterated that “it’s the small things.”
The former utility player knows a thing or two about playing in lots of positions and going back to the opening point of his press conference in which he discussed getting the team to believe in “one thing”, he believes that the minute differences can contribute to changing how they approach the game.
There is understandably lots of talk surrounding his trademark 3-4-3 formation and whether these details refer to tactical tweaks, we will see, but he insists that so long as they put in the effort and pay attention to the little stuff, those on the pitch will start to play in the same way that he wants them to.
You can watch his press conference ahead of the Ipswich away this Sunday in full down below:
Amorim was also happy to casually call out those who ‘don’t believe in’ his new players in his first press conference as Man United coach.
Featured Images — BeanymanSports (via YouTube screenshot)
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Posters around Manchester city centre spark serious rumours Charli XCX is set to headline Parklife 2025
Danny Jones
Some pretty big, green posters are popping up around town and, not to get ahead of ourselves, but it looks like they’re hinting at Charli XCX headlining Parklife 2025…
Feel free to lose your bratting minds.
A number of tall, let’s call it ‘apple’ green posters have been sighted in various places across Manchester city centre this Friday, 22 November and the last time we saw this slightly low-resolution, plain black Arial font and colour combo we got a reworked version of Charli XCX’s brat album.
Listen, all we can tell you is that this is almost exactly the same marketing and the letters on the poster simply read, “PL25”. Come on… you do the math(s).
Spotting at least two of the posters for ourselves around both Newton and Thomas Street in and around the Northern Quarter, plenty of people have been double-taking at the simple but bold and undeniably eye-catching portrait posters.
Trust us, we weren’t the only ones stopping to take a picture and frantically send them to half of our phonebook either.
Charli herself hasn’t given us any other clues on social media thus far – to be fair, this one feels fairly obvious to us – but it’s well worth keeping your eyes peeled on her stories as she did plenty of teasing before dropping Brat and it’s completely different but also still brat.
Still can’t get over that actually being the title, by the way.
It’s also worth noting that Parklife themselves recently confirmed that festival fans can expect to find out their headliners and the full 2025 lineup very soon. Check out that colour…
Oh, who are we kidding? That’s not apple green it’s straight-up BRAT green, b*tch. We’re fully getting carried away and you’ll just have to deal with it.
Even if it somehow turns out she’s not headlining it’s certainly looking like she’s going to be there and it wouldn’t be the first time.
Better yet, fans of the pop sensation won’t have to wait too long to see her right here in Greater Manchester because Charli is bringing her already smash-hit tour to Co-op Live next Wednesday, 27 November and in case you couldn’t tell by all the shouting in capitals, we’re very excited.
Roll on ‘PL25’. Other than Charli XCX, who else would you like to see as your Parklife headliners next summer?
The Manc -
14th December 2020 
