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
Sara Cox tipped to replace Scott Mills for Eurovision 2026
Danny Jones
Greater Manchester’s very own Sara Cox is reportedly set to replace Scott Mills at the 2026 Eurovision Song Contest following his sacking from the BBC.
Mills was axed by the news and entertainment corporation on Monday, 1 April, for ‘misconduct’, which has now been revealed to involve a historic relationship with a boy aged under 16.
While the fallout surrounding Scott Mills is only just beginning, the task of finding his replacement in multiple roles has already begun – though it looks like one may have already been decided.
Now reported by multiple outlets, it appears as though Bolton-born Sara Cox is first in line to pick up Mills’ co-hosting duties for this year’s Eurovision show.
Having already been involved with coverage of the event on multiple ocassions in the past, it now appears that she’ll be in post for the Grand Final too.
As a long-standing radio and TV staple, it only takes a quick look at social media to see how much backing she has already received in the past, with a post from last year reading, “Great to have Sara Cox back commentating on Eurovision“, and others from over a decade ago praising her past presenting.
In fact, it might not end just here either, as many are already calling for her to replace the 53-year-old breakfast show host.
From her days as a Radio 1 favourite to becoming a BBC mainstay across the board, her popularity only seems to have grown over the last decade, especially thanks to her charity fundraising efforts.
While an official announcement is yet to be made, the feeling is that it is all but confirmed for her to take over from Mills as part of the Eurovision commentary team.
As for the now vacant early morning slot on BBC Radio 2, the likes of Claudio Winkleman, Vernon Kay, fellow Manc Nick Grimshaw, the aforementioned Rylan, and several others have all been floated as potential stand-ins/future full-time hosts.
Do you think both should be given to Sara Cox, and if not, who would you like to see replace Scott Mills?
Bayern Munich reportedly set to target Phil Foden in the summer transfer window
Danny Jones
European giants Bayern Munich are said to be interested in homegrown Manchester City star, and are interested in signing him this coming transfer window.
And if you believe some of the reports circulating around the Stockport-born footballer, he could very well be looking to leave the Etihad in the summer.
Foden seems to have somewhat fallen out of favour at Man City of late, having been benched in four of the last five games, with his overall minutes having been on a gradual slump over recent months; as a result, some sources are suggesting it’s prompted a potential move away.
As per TEAMtalk, the Bundesliga side is hoping to target the City youth product and England international ahead of next season, with former teammate turned Bayern head coach Vincent Kompany very keen on acquiring his services.
Man City have stepped up efforts to secure Phil Foden's future with talks held during the international break and confidence is now growing that a new deal will be finalised before the end of the season, amid Bayern Munich interest, @TEAMtalk can reveal.https://t.co/ScBP5a3a08
Whether or not having a club and Premier League legend in charge would serve as a sweetener for the attacking midfielder or not, who knows?
According to journalist Graeme Bailey, while the gifted playmaker is said to be “frustrated” with the current situation at Man City, the club are believed to have “stepped up efforts to secure the long-term future of Phil Foden, with fresh talks held during the international break”
Having still managed to chip in with 15 goal contributions so far this campaign – two-thirds of those involvements being goals – the hope is that they can tie him down to a new deal long before the end of the season.
There’s no question about his natural talent and versatility across the forward line; it’s just whether or not he’s happy with his game time under Pep Guardiola, which admittedly has often fluctuated ever since he broke into the first team.
Pep has never made a secret of his love for Phil, either; he’s just not afraid to mix things up and try different things given the squad depth at his disposal and other teams in the division becoming increasingly competitive.
It’s also worth noting that many expect him to be in Thomas Tuchel’s starting lineups for the Three Lions at this year’s World Cup.
At present, Foden’s contract is set to expire at the end of the next term (2026/27), but it’s rumoured that he could soon commit to staying until 2030 on paper.
Now 25, the once up-and-coming youngster/’rising star’ is now a fully-fledged senior professional and serial winner.
With many years still ahead of him, you could argue that this is the perfect time to take on a new challenge, or equally, stay with his beloved Blues and extend their modern dynasty as one of the more experienced and decorated members of the dressing room.
As for whether Kompany can convince him to swap his familiar surroundings for a fresh chapter in Germany, or whether or not another big Champions League-level outfit monitoring the situation could come sniffing, only time will tell.
For now, let’s just hope he has an incredible few weeks over in North America this June and July.
The Manc -
14th December 2020 
