This tool was designed using evidence-based strategies to support individuals and couples in middle adulthood. These steps are designed to strengthen digital awareness and develop strategies for analyzing the emotional and cognitive factors that influence our use of technology. The tool is also designed to be used with a partner to strengthen relationships and foster interpersonal communication in a digital world.
Each week, set aside a designated time to work through this checklist on your own, with friends, or with your partner. Use the supporting Digital Wellness Log page to write down your responses and track your growth in digital wellness.
Let's establish a baseline for your tech use. Analyze the apps you use and the time you spend on screens. Think about your emotions before, during, and after screen use and how your involvement with tech makes you feel.
Let's practice self-awareness skills to gain an understanding of how our emotions, thoughts, and behaviour are connected. If we can identify and understand the causes of our behaviours, then we know what to self-regulate and how. Practicing self control and
Examine your thought patterns during tech use. Are you exhibiting "minds on" behaviour during tech use and analyzing what you see and read? Are you exhibiting openness and critical thinking during your time on screen? How are these thoughts affecting your emotional state?
Think about when are you more vulnerable to exhibit unhealthy digital behaviour? What is meaningful and purposeful tech use for you? Can you pause during screen time to analyze what you are doing and why?
Our tech use can interfere with our relationships. Couples who are distracted by screens and not meaningfully engaged with each other can create problems in all relationships, but especially in intimate relationships. Being authentically present and engaged in meaningful couple-building habits is important.
Our tech use can affect our well-being. Tech use should be meaningful and purposeful in our lives. Exhibiting self-control, relational awareness, and cognitive reflection can promote positive tech behaviours.
Is there something more productive with your time? Physical activity, social activities, community service, and volunteer work can promote health, wellness, and self-concept in middle adulthood.
As a couple, discussing concerns about digital behaviour can provide an opportunity to improve communication and set goals to strengthen intimacy and connection. Setting small, achievable goals promotes success and motivation to continue to work on a strategy.
Expressing appreciation for each other is important for strengthening relationship bonds. Whether as a friend or a partner, hearing about what we value in the relationship improves connection. Sometimes during tough conversations, individuals can feel like they are the problem or that what they do is never good enough. This is not the desired outcome. Couples should make every effort to leave the conversation on a positive note.
Couples should record their conversation each week.
You can record your comments separately on your own page, or together.
Click HERE for the link to print Log Sheets