Digital Wellbeing Program

Set daily time limits for Facebook, Instagram, and TikTok using a timer or app. Reflect on your feelings before and after setting limits. Experiment with different time limits to find what works best for you.

“I spend way too much time um checking my Facebook world and Instagram or even Tik Tok so I would love to find a way to uh reduce that and have me stopped after a while maybe like um set some limit to it”

Mute unnecessary notifications on your phone. Prioritize important notifications and set specific times to check them, rather than reacting immediately.

“every minute I have tens of notifications coming up on my phone and those should be muted somehow”

Schedule specific times to check and respond to emails and messages. Use features like batching, snoozing, and filtering to reduce interruptions.

“emails and messaging coming for instance from slack Marcos is keeps on like sending me Annoying text messages”

Engage in relaxing activities like reading, journaling, meditation, walking, drawing, or playing music. These activities help reduce stress and create a sense of calm, counteracting the effects of excessive screen time.

“I think to reduce the dopamine levels I we need to engage in some low stimulation activities such as as reading journaling probably meditation also Without Really Trying to reach um uh mindfulness per se but uh I think that would help uh going for a walk outside um and and uh and maybe creative Hobbies like you know drawing or I like to play music when once in a while”