Digital WellbeingDean of Students

What is "Digital Wellbeing"?

Digital Wellbeing is a state of personal wellness achieved through recognizing and managing the influence of digital technologies on your mental health, physical health, social relationships, and academic success.

Why is this important?

Finding ways to manage your digital wellbeing - specifically your relationship with your phone - can lead to better outcomes and contribute to your overall success at Gustavus. Gusties who have focused even a little attention on their digital wellbeing have reported higher levels of academic focus, improved in-person relationships, fewer distractions, and improved mental health.* Focusing on your digital wellbeing does NOT mean giving up your phone or social media - it means finding ways to balance in-person and digital experiences in ways that fit your life.

*based on research conducted on campus during the Spring 2022 semester

What can I do?

If you have interest in reflecting on your digital habits, making small but meaningful changes with your phone use, or are just interested in learning more about the topic, there are several opportunities for you!

• Digital Wellbeing Peer Mentors - This pilot program will provide opportunities for Gusties to connect with trained peers for brief conversations about your digital wellbeing. These conversations will focus on reflection, creating achievable goals, and sharing strategies to achieve those goals.

• Strategies & tips will be shared on the Gustavus Digital Wellbeing Instagram account. Follow @gacdigitalwellbeing for more info!

• Regular programs & workshops will be held throughout the academic year. These events will feature speakers, panels of experts, conversations with fellow Gusties, and skill-building opportunities that will allow you to learn more about your digital wellbeing and create goals to make changes and improvements you feel are right for YOU.

• Reflect on your phone use. Take a few minutes to think about how your phone influences other aspects of your life. Be honest with yourself! This can be tough to do, but it will help you think about the best ways to balance your phone in your daily routine. Ask yourself these questions...

Resources

This section will be updated regularly to share resources you can use to improve your digital wellbeing. 

• Check out our Instagram page for helpful info!

• General Information about Digital Wellbeing

  • Digitalwellbeing.org

• Physiological Effects of Phone Use

  • Three Reasons to Ditch Your Phone Before Bed
  • Signs & Symptoms of Phone Addiction

• Mental Health

  • Is Your Phone Affecting Your Mental Health?
  • Is Mobile Phone Use Bad for Your Mental Health?
  • 13 Ways to Stop Doomscrolling
  • Check out some great resources from this year's Nobel Conference
  • "Why TikTok Could Add to the Mental Health Crisis"

• Other Stuff

  • Digital Detoxing
  • Why Do We Keep Tabs on People We Can't Stand? (A great read about why we feel compelled to lurk on social media)

Strategies

Here are some strategies you might try to use to change your digital habits! We'll keep adding to this list...

• Utilize the screen time report or digital wellbeing app on your phone to monitor your daily use. Don't feel shame! Everyone uses their phone differently. If cutting back a little seems like it could be helpful, use your daily/weekly time report to track progress.
• Stop using your phone at least 30 minutes before bed. Your mind will shut off more quickly and allow for better and longer sleep.
• Leave your phone behind for short periods of time during the day to get used to not feeling connected to it. Going to Lund? Leave it in your room. Going to eat dinner with friends? Leave it on your desk!
• Mute notifications that you know are distracting (one idea: Only allow humans to notify you - e.g. texts or calls from your contact list)
• Use a "road block" on your phone that forces you to pause before using it. For example, put a rubber band around your phone. You'll have to pause to remove it before using your screen, and that pause is a good reminder about controlling your screen time.