Switching on digital wellness
Over the last couple of decades the concept of ‘wellbeing’ has transformed greatly. Many organisations now take a holistic view of wellbeing and recognise it is made up of 4 distinct but interrelated pillars; physical, mental, social and financial. Poor health in one area often affects wellness in another. In 1998 ‘CyberPsychology’ and ‘Behavior’ journals, both published studies showing the overuse of technology was associated with “significant social, psychological, and occupational impairments”. Further research in more recent years continues to back these findings. With the average UK citizen now spending up to half their waking day using technology*, is it now time for organisations to consider adding a fifth pillar, of digital wellness, to their wellbeing strategy?
What is Digital Wellbeing?
Digital wellness is described as an intentional and healthy relationship with technology, both in the workplace and in personal life. It is often seen as a complex, multifaceted topic because as well as having a detrimental impact on your wellbeing, technology is often used to improve it. For example there are now a range of online mental health apps, financial budgeting tools and virtual health services such as GPs and health assessments offered online. We often think of digital wellness on a spectrum, ranging from those who are unable to unplug from technology to those who have purposefully unplugged themselves.
Ideally, individuals should use technology to nourish their wellbeing. In order to do this an individual must feel in control of the technology they use, rather than the technology controlling them. With more and more everyday activities undertaken online from banking to groceries, dating to arranging a taxi ride, this harmony is often difficult for many to achieve. Furthermore, in the last two years, Covid19, lockdowns and working from home policies have further increased our use and dependency on technology in the workplace, making it harder to switch off
How can technology negatively affect wellness?
Research has shown there is a strong correlation between the overuse of technology and negative effects on wellbeing. Examples include:
Issues with your vision
Significant screen time can lead to Computer Vision Syndrome – also known as Digital Eye Strain (DES). It causes physical symptoms such as dry eyes, headaches, eye fatigue and itchy or red eyes. Research has shown that over 50% of people who work in front of a screen experience this syndrome.
Sleep issues
Blue light emitted by screens suppresses the creation of melatonin, the hormone that controls your sleep cycles. This can lead to insomnia and irritability, which in turn affects productivity.
A sedentary lifestyle
Which in turn can lead to poorer physical health e.g. weight gain, musculoskeletal issues, blood pressure and heart issues.
Stress and addictive behaviour
The need to feel constantly connected can lead to stress and addiction. This can lead to a disconnect with reality and not being present in day-to-day lives with family and friends.
Depression
The National Institute for Health found that adults who watched TV or used a computer for more than 6 hours per day were more likely to experience moderate to severe depression.
How can you help your employees with their digital wellbeing?
Digital Wellbeing is not a new concept and many organisations already have initiatives in place. Some policies to consider include:
Eye Care Policies Ensure that your eye care policy is well communicated and easily accessible to enable all employees to monitor the health of their eyes. Products to reduce screen glare should be made available where needed and industry recommendations on how to prevent eyestrain should be communicated and followed e.g. 20,20,20 rule which suggests that every 20 minutes employees should look at something at least 20 feet away for 20 seconds. Limit online communications (where possible)
Since the pandemic, video conferencing fatigue and mailbox burnout are on the rise. Organisations can tackle these issues by introducing policies, which encourage employees to limit the number of non-critical emails they send, and by setting aside one day a week that is free of virtual meetings. Encourage regular breaks Research has shown this helps reduce stress and boosts performance and creativity. This will also help reduce the sedentary behaviour which often comes with the overuse of technology. Encourage employees to switch off Encourage employees to not work outside of contracted hours and to switch off notifications on their work devices. Policies asking employees not to send emails after 6pm or on weekends can also assist. Automated company-wide emails should not be sent outside working hours to set a good example. Encourage employees to monitor their Digital Activity Employees may be unaware that their digital habits are affecting their wellbeing. By establishing how they interact with technology and for how long, they can get a better understanding of their digital health. There are now a number of apps designed to track and record digital activity. Ensure your benefits address Digital Wellness Ensure your Employee Assistance Programme and other Mental Health initiatives address Digital Wellness.
Final thoughts
Organisations with greater levels of wellbeing achieve higher employee engagement, increased productivity, better business outcomes, improved revenue and fewer safety incidents. With a clear correlation between technology use and the effects on wellbeing, introducing a digital wellbeing strategy can clearly help organisations flourish in the future.
Sources: *2021 Uswitch ‘Screen Time Report’ with the average UK citizen now spending up to 6.4 hours a day on the internet using any device which is the same amount of time as an average shift at work. ** Digital spectrum – Greater Good Magazine - https://greatergood.berkeley.edu/article/item/how_technology_can_be_part_of_a_happy_life