Throughout the day, make a note of how often you reach for your digital devices and what prompts you to do so. Are you seeking information, entertainment, connection? How do you feel before, during and after you use certain platforms and apps? You can also use your phone's built-in screen time tracking feature to understand which apps and platforms you use the most. 

At the end of the day, take time to answer the following questions: 

• When is your device usage out of impulse/habit, when out of actual need? 

• Did your mood or stress change before and after using certain platforms? What platforms were these?

• Does the time spent on specific apps or websites align with how you ideally want to spend your time?

Remember:

• This is not about judgment. There are many reasons why we are overspending time on our digital devices and compassion is key as you start building a more positive, value-driven relationship with your digital devices. 

• Digital Wellbeing is about more than screen time - it’s about understanding where technology adds to your life and where it takes away from the quality of your interactions, work and wellbeing.

Over the next 10 days, keep checking in with yourself and your digital habits. Use these questions to guide you and deepen your understanding of habits you might want to change:

• “Why (am I using this)?”

• “Why not (Why might I not want to reach for my phone right now)?”

• “What else (could I be doing with this time)?”
  

  See you on Day 2!