Digital-wellbeing reset

Our devices are designed to hold our attention, and most of us have noticed how easily they succeed. This reset is a structured, kind way to take some of that attention back.

What it is

The digital-wellbeing reset is a short programme that helps members notice and adjust their relationship with phones, social media and screens. It is not about giving up technology altogether. It is about becoming more intentional: using devices in ways that support your life, work and relationships, rather than quietly working against them. The reset typically includes a period of tracking usage, identifying specific patterns that feel unhelpful, and building new, more sustainable habits step by step.

Signs to notice

• Reaching for your phone automatically, without deciding to
• Feeling anxious or irritable when separated from your phone
• Screen time replacing sleep, exercise or time with people you care about
• Comparing yourself unfavourably to others after scrolling social media
• Struggling to focus on one task without checking your phone
• Using screens to numb out or avoid difficult feelings, rather than to relax

What helps

• Tracking your actual screen time for a week before making changes, so you have honest information to work with
• Turning off non-essential notifications to reduce automatic reaching for your phone
• Setting specific screen-free times, such as the first hour after waking or an hour before bed
• Keeping your phone out of the bedroom, or at least out of arm's reach at night
• Replacing one specific habit at a time, such as swapping morning scrolling for a short walk
• Curating your social media feeds, unfollowing accounts that consistently leave you feeling worse
• Being honest with yourself about what you are avoiding when you reach for your phone, and addressing that directly where you can

When to reach out for help

Consider professional support if you feel unable to control your device use despite wanting to, if it is affecting your sleep, work, relationships or mood significantly, or if you notice a pattern of using screens to escape distress that keeps growing. A counsellor can help you understand what is underneath the pattern and build a plan that actually sticks.

Getting help in South Africa

Cleared Mind's EAP counsellors offer the digital-wellbeing reset as a short guided programme, along with ongoing support if screen use is connected to broader stress, anxiety or low mood. SADAG's Mental Health Line is available on 011 234 4837 for general support. If you are ever in crisis, the SADAG Suicide Crisis Helpline is available 24 hours a day on 0800 567 567 or SMS 31393.