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Digital wellbeing

Is your relationship with technology healthy? Many of us have got into bad habits with screen time and doomscrolling. We can help you to reset.

Defining digital wellbeing

The term digital wellness, also known as digital wellbeing has been gaining momentum since it was first coined by Google in 2018. It’s become even more relevant since the pandemic forced our lives online.

This acceleration of online interaction has led many of us to reflect on our relationships with technology, the value that it brings, and the role it plays in our lives and the lives of our loved ones. If you’re interested in considering your digital wellbeing, consider these questions.

  • Are you or your team distracted at work?
  • Can you find the right on and offline balance in your life?
  • Are you in control of your attention?
  • Does the way you interact online make you feel good?

The way we use technology, particularly our phones, has become a habit rather than a choice. All too often we find ourselves checking our devices when we could be concentrating on work, holding a conversation with family or friends, or enjoying important downtime or rest.

It’s not just how much time we spend on our devices that is a problem. The content that we are exposed to can also be damaging. Binging on news, scrolling through social media, waiting for the next important email, can all evoke negative emotions and fatigue.

Digital wellbeing is about recognising the downsides of our digital habits and finding better ways to manage our relationship with technology.

It is as important as our mental, physical, and financial wellbeing, and interconnects with all the other areas of our overall wellness. Like good physical health improves our mental health, our digital habits can improve our physical and mental health, our relationships, and much more.

Young woman working in the office

Identify your digital habits

Sentient Digital have built a model to help identify your digital habits and understand your responsibilities. Their 4Cs of Digital Wellbeing can help you keep your tech use mindful, productive, and enjoyable.

The end goal is to consciously connect with technology so that you maximize its positives while minimising its negatives.

By following the 4Cs method when you interact with technology you’ll constantly question your choices. This means that you’ll be able to enjoy all the benefits that the digital world has to offer. Technology should be working for you, not the other way around.

Senior man with paperwork
1. Control

When we use technology and whether it is on our terms

  • Are you using technology consciously or is the way you use technology a habit?
  • Are you spending time on screens which could be better spent doing something else (like sleeping, eating with your family, or even just being bored)?
  • Are you in control of the digital products you are using? Do you agree with the terms and conditions of the product?
2. Connection

How and where we access technology, the personal financial cost and the opportunity “cost”

  • What is the economic cost of being online? Can you afford the connection and your devices?
  • Is there an opportunity cost of being online? Is distraction reducing your productivity or your ability to build important social or emotional capability?
3. Content

What we consume or contribute online. How we communicate and build relationships and communities.

  • What are you reading, digesting, or receiving from being online? Does it make your life better?
  • Is the content trustworthy, reliable, and balanced? Or fake and biased?
  • What are you contributing to online? Are you portraying your true self?
4. Care

Noticing the impact of these technology habits on our own social, mental, and physical wellbeing.

  • Are you able to take a step back to assess the overall value of how you are using technology in your life?
  • Can you define the pros and cons?
  • Does the way you are using technology support your values and make your life better?

Assess your digital wellbeing

Take this survey to get a sense of your own digital wellbeing.

This survey gives you a subjective snapshot of how tech is impacting you across six key areas in your life:

  • Wellbeing (W): to what extent does your tech use support your physical and mental wellbeing?
  • Boundary (B): to what extent does your tech use help you create supportive environments and set expectations with others?
  • Communication (Cm): to what extent does your tech use help you share information effectively and sustain healthy relationships / culture?
  • Focus (F): to what extent does your tech use help you reduce distraction and to be present with whatever you are doing?
  • Connection (Cn): to what extent does your tech use create the space and conditions for you to connect with yourself, inspire yourself and to learn new things?
  • Purpose (P): to what extent does your tech use help you to be clear on your deeper goals and purpose, and align in supporting you accomplish them?
Cover of Digital Wellbeing Self Assessment Tool

An introduction to digital wellbeing

Over the past few years, and particularly since the start of the pandemic, we’ve been spending more time online. But this can actually leave us feeling more disconnected, burnt-out and anxious. Digital wellbeing is about taking back control of our relationship with technology, enabling individuals and communities to feel good about when they connect, and using technology to realise their potential.

Can’t see the video here? Watch it on Vimeo.

An Introduction To Digital Wellbeing

How we can help and support you

Time management

Hints and tips to help you to work more efficiently and boost mental wellbeing at work.


How to manage and spot the signs of workplace burnout.

Cecilia’s story
Sometimes it’s easier to talk to a stranger about your problems. That phone call made a long-term difference to how I felt about my situation and myself. I wouldn’t be here today if I hadn’t reached out to you.
Cecilia's story

What to do in a crisis

Charity for Civil Servants is not a crisis support charity. If you are in an emergency situation, here are some organisations that can help.

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