21 tips for a new year with digital wellness

Inform, play, socialize, have fun, work, study, buy, manage, communicate, and even visit museums, receive medical attention or attend shows.

Many of the activities that until a few months ago we did in person to a greater or lesser degree, now we do them mostly remotely, while the number of hours we dedicate to other tasks that we have been doing virtually, with digital systems increases. And this will increase.

“One of the great challenges for 2021 is learning to coexist with technologies. In 2020 we have experienced a digital avalanche, which has accelerated the digitization process, so we are experiencing a transformation without precedent ”, explains the psychologist Gabriela Paoli, an expert in technoaddictions, techno-stress and the psychology of new technologies.

This was expected to happen 5 or 10 years from now, but the transformation has been installed among us in recent months, as a result of the pandemic, according to Paoli, who recommends “maintaining a critical and proactive attitude towards the internet.”

Paoli is also the author of the book Digital Health and shares 21 keys for 2021, “in which we make and enjoy a healthy use of networks, devices and time in front of screens.”

Paoli proposes a series of “cut-out phrases as a reminder, to choose those that seem most important to our life or that are most necessary to improve our habits.”

He suggests printing or writing these sentences and placing them “as if they were fridge magnets or posters” in a highly visible place in our home or workplace to keep them always present, “since we tend to easily forget what we read”.

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1.- Live with meaning.

Plan your moments of digital connection (use of electronic devices) and disconnection, complying with what is planned. This will have a great impact on your life.

2.- Maintain a critical attitude with social networks.

Don’t let them steal your time, alter your mood, or hurt your self-esteem.

3.- Leisure is as necessary as teleworking.

If you disconnect digitally from time to time you will achieve better results, you will gain mental agility and you will be more creative.

4.- Live according to your values.

Each person has their values: generosity, productivity, progress, integrity, loyalty … They are your compass and, in addition to guiding you, they can help you make beneficial changes.

5.- Avoid the joroba digital!.

Instead of bending over the screens all the time, raise your head and look around you: at the sky, at the trees, at the people … The important thing happens in the real world.

6.- Move the devices away from the table.

Lunch and dinner should be moments of digital disconnection and emotional connection with the partner and / or children.

7.- Use the internet to the right extent

The network should serve to make your life easier, not to take you away from the real world or the people around you.

8.- Don’t get caught up in apps.

Video games and many applications are designed to catch you. Don’t fall for their networks.

9.- Beware of dopamine!

The devices are addictive because they activate our neural reward circuitry. When we see content that we like, the brain produces dopamine (“the pleasure hormone).

10.- Ignore comments or photos that hurt you.

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Remember: “there is no better contempt than not to appreciate”. Learn to manage your “digital emotions”, that is, those that arise when interacting with the online world.

11.- Use whatsapp properly with your partner.

Use this instant messaging app to praise your partner and to get closer to her, not to criticize or control her.

12.- Healthy couples.

Remember that the formula “More kisses and hugs and less whatsapp” can improve your relationship as a couple, which we sometimes neglect or neglect due to digital hyperconnection.

13.- Enter the digital world of your child.

Be aware of your children’s interests, and what their youtubers e influencers preferred. This way you can connect and relate better with him or her.

14.- Practice digital empathy.

Empathy is the ability to identify with someone and share your feelings. Take care of your words and images so that they do not harm anyone. Don’t say anything that you wouldn’t say face to face.

15.- Avoid multitasking.

We are more and more slaves to our devices and overexposure to them, when we carry out several tasks or activities at the same time, causes us mental exhaustion.

16.- Look into the eyes.

When chatting with someone, put your mobile phone aside, either silently or on airplane mode, and pay sincere attention to the words of your interlocutor.

17.- Look for moments of digital silence.

The absence of inputs or input of data or information through electronic devices, allows us to get in touch with our inner voice. Digital silence is also health.

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18.- Power real relationships.

Virtual relationships offer a false sense of connection, but are actually shallow and empty.

19. Take care of your body and also your mind.

Healthy habits, such as exercising regularly or practicing meditation, are the best way to keep techno-stress, a negative psychological state related to the use of information and communication technologies, at bay.

20.- At night … disconnect !.

Leave the screens outside the bedroom. Do not allow them to disturb your sleep and your rest.

21.- Two very healthy habits.

Try to lead a more active life and choose the content that comes to you properly. This will improve your physical and mental health.

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