The Digital Wellbeing Metre

In our hyper-connected world, the line between using technology and being used by it, is constantly blurred. Digital life offers incredible opportunities, but maintaining digital wellbeing is crucial for mental peace and real-world connections. This metre, inspired by ancient wisdom and modern mindfulness, helps us check where we stand in managing our digital life.Give yourself points for establishing positive habits, but lose them for actions that erode your focus and peace. Remember, strong minds build a strong nation. Cultivating digital well-being requires consistent effort, but even a moment of digital negligence can quickly set us back..Give Yourself Points If You+1● Have switched off notifications for non-essential apps (e.g., games, shopping apps etc.) daily.● Log off social media or gaming at least 1 Hour before going to sleep.● Have a ‘digital detox’ time (e.g., mealtimes, family time, quality time with friends) where your phone is put away completely.● Fact-check information before sharing it online.● Use a physical alarm clock instead of your phone's alarm to avoid early-morning screen time..+2● Spend time each week learning a real-world skill (e.g., coding, art, craft, music) that doesn't rely solely on a screen.● Actively curate your feed to follow accounts that genuinely educate and inspire.● Have a designated, non-digital ‘third place’ (a library, park, coffee shop, the beach) you visit regularly..+3● Mentor a younger person or peer on maintaining healthy digital habits and online safety. Remember, authentic mentorship is possible only if we practice it ourselves.● Use tools to track and consciously reduce your screen time, week over week.● Successfully disengaged from a social media app or game that you felt was consuming too much time..Take Away A Point If You Have Ever:-1● Mindlessly scrolled for more than 15 minutes after completing your task on the device (the ‘digital rabbit hole’. Minus 1 point for every 15 minutes.)● Felt the need to immediately document or post an enjoyable real-world experience, instead of just being available in that moment.● Had a minor physical symptom (headache, eye strain) that you ignored to continue using a screen.● Compared your life negatively to someone else's curated online image.● Sent a message or comment in anger or haste that you later regretted..-2● Left a real-life conversation or activity to check a notification.● Neglected a core responsibility (studying, sleeping, exercise), due to excessive screen time.● Posted or shared a rumour or unverified piece of information (even if you weren't the original source)..-3● Engaged in cyberbullying or aggressive online harassment.● Shared private or sensitive information about yourself or others, due to a lack of thought.● Wasted a significant amount of money (e.g., microtransactions, gaming coins, etc.) on a purely digital item that provides no lasting real-world value..Digital freedom isn't about chucking our devices; it's about being in control of when, how, and why we use them. Let's make this a practice: to be the master of technology, not its servant..- Rishi Suresh Iyer (Nanyang Technological University, Singapore)

The Digital Wellbeing Metre

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