5-a day Wellness Tips

Our 5 a Day Digital Wellbeing initiative wraps up this term’s wellbeing focus with practical, proactive steps to support self-care for both students and staff. Each pillar of the initiative provides a simple way to protect our wellbeing in a tech-centred world.

CONNECT

In our international community, digital devices are essential for staying connected with friends and family worldwide. They allow friends to stay in touch, whether through chatting, gaming, or working together on homework. However, as always, balance is key. Real-world connections are equally important for our wellbeing, so this is a good time to remind ourselves to limit screen time and plan offline time with others. Scheduling device-free time or modelling balanced tech habits are ways we can foster healthy connections.

BE ACTIVE

Balancing technology use with physical activity is crucial for both mental and physical health. What’s most effective will look different for everyone. For some, it might be daily sports or long walks, while for others it might mean dancing in the living room, walking the dog, or taking “micro-movement” breaks. These short, frequent breaks from screens can be just as valuable as traditional exercise, and even a few minutes of movement makes a difference.

GIVE TO OTHERS

While apps and games have benefits, they can also pose challenges, such as the potential for addiction, exposure to inappropriate content, and cyberbullying. Supporting a safe and positive online environment is important:

Encourage students and colleagues to set limits on screen time and explore new hobbies.

Raise awareness about reporting inappropriate content and cyberbullying.

Offer understanding and support when helping others address online issues, rather than judgment.

BE MINDFUL

Awareness of how technology impacts our wellbeing is essential. Regular conversations on these topics help build self-awareness:

Do you feel pressured to respond immediately to messages? What boundaries could help?

What physical signs tell you it’s time for a break, and how can you respond?

What mental or emotional cues indicate that it’s time to unplug, and what strategies work best?

GET CREATIVE

Though technology is sometimes viewed as a drain on wellbeing, it also offers tools for growth and creativity. Using digital platforms to learn skills or develop new hobbies can be rewarding if approached with balance. There are many ways to be creative with technology, from exploring digital art to trying an app to develop a new skill. How can you use a digital tool today to spark creativity?

Each of these five steps offers an actionable way to build digital wellbeing. By connecting, being active, giving to others, practising mindfulness, and getting creative, we can all take steps to protect our wellbeing in a digital world.

Learn more about Wellbeing at RIS.