Module 1 - digital work-life balance and welbeing

D-Paideia - Digital work-life balance and well-being

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Learning objectives

Content

In this chapter, you will learn how to use digital resources consciously and responsibly without compromising your mental and physical health. Why is this important? Many teachers experience stress and overload by being constantly connected to digital technologies. By working consciously and sustainably, you can not only use your time and energy more efficiently, but also contribute to a lower ecological footprint. Let's discover together how to find balance in this.

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Learning objectives

Content

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1 Digital behaviour

Recap workshop with Jordi & Edu (17/02)

1 Digital behaviour

Is your digital behaviour in balance?

1 Digital behaviour

Want to go in-depth?

1 Digital behaviour

Want to go in-depth?

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1 Digital behaviour

Read the case and reflect

Paula, a teacher, noticed that she spent hours after school reading emails and responding to messages from parents. This causes stress and insomnia. What would you do in her situation?

Find out what she did!

1 Digital behaviour

Take your smartphone and go to your screen time:

• How many hours have you already spent on your phone today?
• Which apps have you used most often today?
• How do you feel about this? Are you surprised?

What does your digital behaviour look like?

1 Digital behaviour

Test your knowledge!

1 Digital behaviour

Test your knowledge!

1 Digital behaviour

Test your knowledge!

Interested in reading the European study?

1 Digital behaviour

Reflection moment

• What do you think of these numbers?

• Which group do you think you belong to?

• Do you feel like you are 'addicted' to your smartphone?

1 Digital behaviour

Digital balance

General tips

What is a digital addiction? - Simon Sinek

Take the test! Do you need a digital detox?

1 Digital behaviour

Watch Simon Sinek's talk (4 min)

Digital addiction

1 Digital behaviour

Digital balance

Do you need a digital detox? Take the test!

QUICK ONLINE

IN-DEPTH OFFLINE

1 Digital behaviour

General tips for responsible use

Digital habits

Notifications

screen time

Content

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2 Digital well-being

What is digital well-being?

Digital well-being is the ability to use technology consciously, to use digital tools safely and responsibly, and to take care of physical and mental health in digital environments.

2 Digital well-being

2 Digital well-being

Topics

Conscious and responsible use

Reflection

Why important?

Practical tips

2 Digital well-being

What does conscious and responsible use mean?

Using digital resources consciously and responsibly means:

• Work purposefully with digital resources.
• Avoid unnecessary distractions.
• Take care of your mental and physical well-being by setting boundaries.

EXAMPLE

2 Digital well-being

Physical complaints

Mental health complaints

Social and emotionel impact

• Stress: Due to constant notifications and the feeling of always having to be reachable.

• Fatigue: The lack of real relaxation because you are always "on".

• Concentration problems: Due to too much multitasking and digital distractions.

• Sleeping problems: Due to using screens right before sleeping (blue light).

Hit the tips!

2 Digital well-being

Physical complaints

Mental health complaints

Social and emotionel impact

• Neck and back pain: due to incorrect sitting posture or prolonged sitting without breaks.

• Eye strain: due to staring at a screen for a long time without blinking enough (digital eye strain).

• Wrist and arm pain: Due to repeated typing or mouse use without ergonomic support.

Hit the tips!

2 Digital well-being

Physical complaints

Social and emotionel impact

Mental health complaints

• Isolation: Too much time online can lead to fewer genuine social interactions.
• Lack of connection: Digital communication can be less personal and connecting than face-to-face contact.
• Dependence on technology: Feeling you cannot work or relax without digital tools.

Hit the tips!

2 Digital well-being

Quiz

Content

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3 Sustainable approach

Content

Technology offers us endless possibilities, but using it also has an impact on our health as well as on the environment. By working consciously and sustainably, you can not only use your time and energy more efficiently, but also contribute to a lower ecological footprint. In this section, you will discover how to use digital technology smartly and responsibly, for yourself and for the planet.

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3 Sustainable approach

Topics

Awareness

Reflection

Example

Practical tips

3 Sustainable approach

Awareness

Sustainable digital working means:

• Using only digital technologies that improve your work.
• Being efficient with your time and energy.
• Preventing technology from taking over and using it smartly.

3 Sustainable approach

Watch the video and reflect

ChatGPT uses 25 times more energy than Google. We use it for all kinds of things, but it's not worth all that enormous computing power. TIP: use AI only for things Google cannot provide you.

3 Sustainable approach

3 Sustainable approach

1️⃣ Bitcoin mining (~100-150 TWh per year) 2️⃣ Electric vehicles worldwide (~80-120 TWh per year) 3️⃣ AI data centers like ChatGPT (~20-50 TWh per year) 4️⃣ Global Netflix streaming (~15-25 TWh per year)

3 Sustainable approach

3 Sustainable approach

General tips

Tip 1: SWitch off devices

Tip 2: Plan your screen time

Tip 3: Avoid unnecessary cloud deposition

Tip 4: Opt for green technology

3 Sustainable approach

Reflection

How sustainable and conscious do you currently use technology?

• Do you use digital tools efficiently, or do they sometimes waste more time than they save?

• How often do you think about the impact of your digital work on the environment?

4 Summary

Congratulations, you have completed the module!

What will you do differently from today?

Start the closing quiz

4 Summary

Closing quiz

4 Summary

Closing quiz

4 Summary

Digital work-life balance and well-being

Thank you for your participation!

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Regularly update privacy settings on all digital platforms used in the classroom. Make sure students understand how to adjust their own privacy settings to control who can see their information.

Privacy settings

Encourage students to take regular breaks from screens to avoid digital fatigue. Integrate activities that promote physical movement and offline interactions. Practice what you preach: set a good example yourself.

Healthy online habits

Create a safe environment where students feel comfortable reporting cyberbullying. Provide clear guidelines on how to deal with and report online bullying.

Cyberbullying

Find out how to use privacy settings on social media and other online accounts. Make sure your profiles are set to private and only share personal information with trusted friends and family.

Privacy settings

Apply the 20-2-2 rule: take a 2-minute break every 20 minutes and look at something 2 meters away. This exercise can help improve your concentration and maintain a sense of calm during long periods of online activity.

Healthy online habits

Understand what cyberbullying is and know that it is okay to speak up if you or someone you know is being bullied online. Report it to a trusted adult. Cyberbullying makes unhappy. Only say something to or about someone that you find acceptable that they would say about you.

Cyberbullying

Example

Imagine using a digital tool to create teaching materials. Work efficiently and stop when you notice you are getting tired.