Tag Archives: unplugged

Navigating digital burnout and your right to disconnect

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Emeka Anele (Library Learning Designer) and Kat Cain (Library Partner for NIKERI & Divisions) – Deakin University

Prompt: Close up hands using navigation on mobile smartphone in decaying background. Viewing location map in a network via smartphone during road trip. Vector look.

Our professional landscapes significantly altered at the end of August 2024. Did you notice? Following international movements, the Australian government introduced laws focused on work-life balance and to address digital burnout. Digital burnout is a concern we all share, as boundaries between work and personal life are increasingly blurred. Add to this, deeply immersive technology that uses sophisticated algorithms and user-centric design to hook our attention all the time. Well, it’s a wonder we ever disconnect.

So, as Australia’s workplaces recognise the “right to disconnect” we must reflect on what this means for our work practices as information professionals. Previously, we highlighted “Digital wellbeing and striking a balance” as a complex need in our work worlds. What does properly disconnecting from work even mean for us? And what changes to work habits could impact our wellbeing for the better?

Understanding digital burnout

Digital burnout is when constant connectivity to digital devices leads to mental and physical exhaustion. Workplaces often require employees to juggle multiple digital platforms and communication channels. Recognising symptoms of digital burnout early is crucial.

Illustration grouping the symptoms of digital burnout under mental and physical. Mental symptoms include diminished interested in a job and feelings of exhaustion, anxiety or depression. Physical symptoms include chest pains, decreased energy and sleep disorders.

Creating a culture of digital wellbeing

Australia’s workplace policy shift highlights the importance of separating work from personal time. The right to disconnect allows employees to step away from work-related communications outside of their designated hours, fostering a healthier work-life balance.

Encouraging a culture of respect for this right within libraries can lead to improved mental wellbeing, reduced stress, and a more sustainable work environment. This involves not only adhering to the right to disconnect but also promoting it within the workplace. By supporting employees to recognise the signs of digital burnout workplaces can foster a supportive culture. A culture that protects employees mental health, thus lead to balanced and sustainable work practices.

Recommendations that help with digital disconnect

With so much advice out there, it can be overwhelming to know where to start. To make it easier, we’ve gathered some straightforward digital disconnect tips and resources:

  • Kat’s personal favourite: minimise meetings in the lunch period. And ditch the lunch and learn model!
  • Emeka’s personal favourite: turning off notifications for work related apps.
  • Use guides like how to do a digital detox, which assess your current digital habits and practical tips to reduce screen time.
  • Embrace digital wellbeing practices that align with the right to disconnect.
  • Choose a digital detox app that helps manage and reduce screen time.
  • Try a digital detox tool to remove digital distractions.
  • Attend workshops on managing digital workloads.
  • Set realistic expectations for response times. Perhaps you don’t need to respond to a message you receive at 4pm?

The time to disconnect is right now!

We now have a unique opportunity to prioritise our digital wellbeing in the workplace. For organisations and individuals to foster open communication about digital burnout.

Once your workday is over, seriously consider if it’s necessary to respond to work-related messages. It’s more important to take that time as an opportunity to unwind from work.

Digital wellbeing and striking a balance 

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By Emeka Anele & Kat Cain, Deakin University Library

Are you feeling overwhelmed by the balancing act of work and wellness? You’re not alone.

You might be getting email prompts from your workplace about wellbeing, that you’re promptly ignoring. Or perhaps you’re outsourcing your digital wellbeing, by following certain accounts on social media?

What does digital wellbeing even mean?

In today’s VUCA work world, ensuring your wellbeing while still excelling at your job can seem like an uphill battle. If your work is largely in the digital ecosystem, striking a balance for wellbeing can be particularly tricky.

Digital wellbeing is all about finding a healthy balance between using technology and your overall health. Engaging with technologies in your day-to-day life in ways that are helpful rather than harmful to your mental and physical health.

Basically, it’s about knowing when to step away from your work computer, when to stop doom scrolling on your phone, or when to turn off Netflix and go to bed before the message “Are you still watching?” appears on your screen.

Image generated using Adobe Express using the prompt: a computer workstation in the foreground in a jungle with the silhouette of a person meditating on a rock towards a setting sun in the background.

Recommendations for Cultivating Digital Wellbeing Habits

There’s a mountain of wellbeing advice available online. It can really feel like being hit with an information avalanche before you’ve even figured out where to begin. To help you cut through the noise, we’ve rounded up some solid, reliable recommendations to get you started on your path to better digital wellbeing.

Whether working from home or on-site, there are useful wellbeing practices you can put into practice. Check out our suggestions below:

Remember you are a physical not digital being (for now 😉)

  • Eat well, sleep well and exercise well. These are three cornerstones of good health. Coffee is not a meal, try having actual food for lunch. Remember, the video you’re watching can be paused, so don’t compromise on sleep. Keep up physical activities, maybe take your phone on a walk. For more info read this HAYS blog.
  • Find spaces that promote separation from work and regularly use them! These spaces have been shown to support mental and physical replenishment. Take a break on your couch or find a sunny spot to work in. Check out more suggestions in this Conversation article.
  • Take breaks. It is important to take breaks to let your brain and body relax. Short breaks give you the ability to refocus on your work tasks. Read more in this short Student Space piece.

You need time away from the digital

  • Technology keeps us connected 24/7, which makes it difficult for the brain to switch off. Try no technology in the evening, like spending quality time with family and friends. Get outside. Go for a walk, tend to your garden, or read a book in the fresh air and sunshine. This Black Dog Institute article has more suggestions and a downloadable tips sheet.
  • Step away from the light! The blue light that is. Electronic devices with screens and energy-efficient lighting increase your exposure to blue wavelengths, which can impact on your health, such as disrupting your sleep. Devices typically have a filter, such as “Night Mode”, that can be applied to reduce exposure to blue light. Find out more about blue light impacts from Harvard Health Publishing.

Put mindfulness into your daily practice

  • The same Conversation article also highlights the importance of establishing end-of-day rituals. It can be hard to switch off your brain around work. Try meditation, journaling, listening to music, starting a hobby, or exercise.
  • Practice mindfulness techniques to help reduce stress levels and improve focus. Do a deep breathing routine to help you focus before working through one task at a time. Check out this Medium piece for more mindfulness techniques.
  • Play time! Wordle, newspaper quizzes, sudoku, etc. Playing games can support your wellbeing by bringing some light relief and enjoyment to stressful times. The University of Exeter have curated a collection of digital games for users to explore that support wellbeing.

Take the First Step to Digital Wellbeing Mastery

These picks are designed to guide you towards more productive habits and healthier routines. However, taking on these recommendations all at once would just be overwhelming.

Our challenge to you is to choose one, just one, and put it into practice today! Leave a reply below to tell us what your choice was. Or if you want to challenge us in return, give us a recommendation on what else you would like the DixiDex Blog to explore in the digital wellbeing area.