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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Pep Guardiola delivers important reminder about multiculturalism after Jim Ratcliffe controversy
Danny Jones
Manchester City manager Pep Guardiola has delivered an important message about the power of multiculturalism in his most recent press conference.
Guardiola’s comments come after the high-profile controversy surrounding his rival club across the city, Man United, whose co-owner, Sir Jim Ratcliffe, saw some of his recent remarks fall under major scrutiny.
In case you somehow missed it, the Failsworth-born British billionaire was heavily criticised after claiming he believes the UK has been “colonised by immigrants”.
Fast forward a couple of days, and while the club and the fan base are still dealing with the fallout of the story, Pep acknowledged the debate by reminding people that “embracing other cultures” makes for a “better society”.
Well put, Pep – in fact, we couldn’t have said it better ourselves.
Although he didn’t reference the 74-year-old directly after being probed on the subject by journalists, the Man City boss reiterated that his time spent living and working across the world has only broadened his mind and enriched his life.
That goes for both his professional and personal spheres, by the way, as the Catalan coach has often spoken of his love for English culture and the Manc people, specifically.
Speaking ahead of this weekend’s FA Cup game against local side Salford City, Pep described the attitudes towards immigrants around the world as a “big problem” despite most people simply leaving their country in search of “a better life”.
He also drew attention to the fact that he, like so many others in football – a sporting industry loved the world round by people from all walks of life and that the likes of Ratcliffe directly benefit from – is an immigrant working and contributing to not just the game but the British economy by being here.
Meanwhile, Manchester United have since shared a public statement on their club website and across social media, reiterating to fans and supporters the world over that they are an “inclusive club”.
‘We will continue to represent our people, our city and our fans with purpose and pride.’
The INEOS chairman, CEO and minority stakeholder in Manchester United Football Club, has since apologised (at least in part) for his “choice of language” following the divisive interview with Sky News.
In a world where plenty of people are quick to pessimism, negativity and turn to division almost by default, Pep’s message is one echoed by so many and is one that we should all keep in mind.
And for anyone who needs a more light-hearted bit of content on their timeline this week, here’s what else Pep said in his pre-match presser…
Pep Guardiola responding to a really intelligent question from a reporter:
‘Do you want to be my assistant coach, fucking hell, you are brilliant…’
Featured Images — Hayters TV (screenshot via YouTube)
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Chester Zoo becomes first UK zoo to gain important international status
Danny Jones
The North West’s beloved Chester Zoo has been awarded a highly coveted global status, being named as the first international botanical garden in the entire UK.
With so many well-deserved awards, accolades and plaudits from within the world of wildlife preservation over the year, it’s no surprise.
A gem in Cheshire and the wider region’s crown, which continues to express its extreme commitment to ecological and environmental causes year in and year out, Chester Zoo is regularly ranked the best in the country and one of the top facilities in all of Europe, and now its worldwide reputation is growing too.
Taking its already sterling CV one further this year, 2026 marks the inaugural year of not only Chester Zoo existing as a recognised international botanical garden, but a big moment for Great Britain’s conservation status in general, as it’s been over 150 years since it last held the status.
Writing on social media in response to the huge honour, they wrote: “We’re officially the FIRST UK zoo recognised as a globally important botanic garden!
“We care for hundreds of rare plants, protect species at risk of extinction, and create beautiful gardens that encourage visitors to slow down and connect with nature.
“Global plant conservation organisation [Botanic Gardens Conservation International] assessed us against 22 criteria before awarding us Conservation Practitioner status – a recognition that now lets us do even more to protect native wildlife alongside our incredible conservation partners!”
Incredible stuff.
They signed off by adding that their efforts are “all made possible by YOU”, with 2025 marking an all-around groundbreaking year for the venue, as a total of 2,136,224 visitors came through the gates to surpass their previous record tally back in 2019 (2,086,785).
BGCI’s awarding of Conservation Practitioner is yet more proof of just how much work Chester Zoo does throughout the annual calendar, not least of all the incredible fundraising they do via various activations like their hugely successful charity run.
They signed off by adding that their efforts are “all made possible by YOU”, with 2025 marking an all-around groundbreaking year for the venue, as a total of 2,136,224 individuals came through the gates to surpass their previous record tally back in 2019 (2,086,785).
Speaking directly on the watershed moment, the zoo’s head of plants, Philip Esseen, said in an official press release: “This recognition shows that our plant work has real conservation value.
“We’re caring for species that are threatened with extinction in the wild, and that carries a responsibility to protect them, propagate them and share our expertise with others.
“The accreditation will help us work more closely with other horticultural and conservation organisations and increase the amount of conservation work we can do, particularly to support native species.”
Congratulations once again to Chester Zoo on such a significant achievement, and with around 10k people visiting each day – be that staff, field-expert guests or visitors – the proof is in the pudding: it really is the best in Britain doing some of the most vital work possible.
The UK has lost half of it's hedgehogs in the last 20 years, so here's 3 simple things you can do to make your garden a hedgehog haven 👇
🏡 Create a cosy hideout – piles of leaves, logs, or a hedgehog house give them a safe spot to rest Make a hedgehog highway – leave a…
The Manc -
14th December 2020 
