Fall 2024 Previous Weelkly Digital Well-being Challenges

Live Ut Prosim (That I May Serve) like a Hokie. Get engaged with your community.

Instead of killing time on your phone, find organizations that will allow you to give back to your community. There are many ways to serve and help those around you. It can be as simple as cleaning up a community space, giving someone a ride, helping a classmate study, giving blood, or something longer-term, like volunteering. Selfless acts boost self-esteem and offer an opportunity for you to meet new people or do a helpful activity with friends. Here are some resources to help you explore and practice the benefits of this week’s challenge.

• Why your “weak-tie” friendships may mean more than you think
• VT Engage: The Center for Leadership & Service Learning
• Sustainable BlacksburgVolunteer - sustainableblacksburgva.org
• Volunteer - Warm Hearth - retire.org
• Volunteer - VTYMCA - vtymca.org

Digitally Well Lab

• September 18, 4-4:30 McComas 143
• Register to attend the Digitally Well Lab this week to learn about and practice the challenge, and share your ideas about how we can foster digital well-being at Virginia Tech. All attendees will be entered to win the weekly raffle.

Study Smarter. Challenge yourself to use tech-free study methods. Ex. Highlighters, flashcards, pen and paper, study partners.

When preparing for your next exam or important school assessment, challenge yourself by using notecards and writing information down on paper instead of using Quizlet or other related software. This can help you retain the information better due to brain connectivity. Here are some resources to help you explore and practice the benefits of this week’s challenge.

• Writing things down may help you remember information more than typing - New Scientist
• The 7 Best Study Methods for All Types of Students - E-Student

Digitally Well Lab

• September 25, 4-4:30 McComas 143
• Register to attend the Digitally Well Lab this week to learn about and practice the challenge, and share your ideas about how we can foster digital well-being at Virginia Tech. All attendees will be entered to win the weekly raffle.

Got tech neck or other phone-related strains? Try stretching.

Ever feel sore after studying on your laptop or scrolling through social media for hours? When using your laptop, set it slightly below eye height and have it an arm's length away. Check your posture and take breaks to avoid any strains. Here are some resources to help you explore and practice the benefits of this week’s challenge.

• Tech neck: Effect of technology - Mayo Clinic Health System
• 5 stretches for relieving 'tech neck,' according to physical therapists - Popular Science
• Get Rid Of “Tech Neck” With These Easy Exercises - The Well by Northwell
• Healthline: Stretches for wrists and hands

Instead of standing in line scrolling, use your phone to make a fun plan for the weekend.

The next time you find yourself having to wait in line for food, the bus, the elevator, use this time to plan an adventure for the weekend. Explore something new (ex. A hike, the famers market, festival, etc.) and maybe invite your friends too! Here are some resources to help you explore and practice the benefits of this week’s challenge.

• Festivals & Events - Step Into Blacksburg
• Hiking - Step Into Blacksburg
• Buy Local, Eat Local, Be Local - Blacksburg Farmers Market
• Venture Out Center - Recreational Sports
• Upcoming Events - GobblerConnect
• The Breakzone in Squires - Aside from bowling, billiards, and table tennis, the Breakzone also has a fantastic selection of boardgames students can use on site.

Unwind Offline: Make your evenings something to look forward to - list 5 things you can do instead of scrolling and try them this week.

Have something to look forward to at the end of your day, instead of resorting to your phone. Here are some ideas to get you started: try going stargazing (Blacksburg is great for stargazing), doing yoga, going for a walk, baking, taking a long shower, having a game night, joining intramurals (most games are at night), reading a book, etc.

Think about how much time you spend on non-school related technology in the evenings, and brainstorm replacements. It’s a good idea to think about why you are going to your favorite apps and games. Are you looking to relax, connect, distract? When making your list, try to come up with ideas that connect to what you are seeking.

Tips for Meaningful Engagement in Student Organizations & Campus Life

• Put yourself out there for new connections: Talk to the people tabling for student organizations by the library, ask a professor about what organizations they recommend for your major, reach out to people on your residence hall floor about attending an event together.
• Be intentional about reflecting on what your values are & identify groups where those values are shared and affirmed: Prioritize activities like journaling or processing with a friend to understand if your current organization memberships are in alignment with the person you’re working to become during your time at college.
• Take advantage of opportunities to go deeper that help you build new skills or strengthen existing talents: Keep your ears open for opportunities to join a planning committee, volunteer at an event, or to manage the finances for your group. These are great ways to gain experiences you can talk about in an interview, beyond just listing an organization membership on your resume.
• Know when to take things off your plate: If you no longer feel passionate about an activity or notice you’re not able to commit the time and energy to an organization, it’s okay to decide something isn’t for you. Many organizations offer flexible levels of commitment, just be communicative about your plans to take a step back.
• Be present and have fun with others: To get the most out of your chosen involvement opportunities, commit to being fully present during meetings, events, and activities. Take the time to get to know people without your phone and laptop distractions & enjoy shared activities like discussion circles or intramural sports.

• Upcoming Events - GobblerConnect
• Goodreads - Meet your next favorite book
• Intramural Sports - Recreational Sports

Read (or listen) for fun! Replace unintentional phone use with reading a book, kindle, article, or listen to an audiobook or podcast.

Being required to read for school can feel like a chore, but finding something good to read that relates to your interests, hobbies, or passions is a great way to exercise your brain while also allowing you an escape from daily activities. Here are some resources to help you explore and practice the benefits of this week’s challenge.

• Set up your academic pass for the New York Times
• University Libraries
• Try Audible Premium Plus Free

To have more meaningful conversations and connections with friends and family, encourage them to “Hang up and hang out” with you. Here are some resources to help you explore and practice the benefits of this week’s challenge.

Things you can do:

• Have a basket when your friends come over to place their phones in.
• Make a pact to not go on your phones while out to eat.
• Create a competition to have the lowest screen time each week.
• If the phrase, "hey, let’s hang up and hang out," doesn't work, here are some more ideas to get you started: Fast Company: How I've Learned to Get Someone to Put Down Their Phone and Listen.

Be a role model and encourage social connection. Ask friends to Hang up and Hang out without their phones!

To have more meaningful conversations and connections with friends and family, encourage them to “Hang up and hang out” with you. Here are some resources to help you explore and practice the benefits of this week’s challenge.

Things you can do:

• Have a basket when your friends come over to place their phones in.
• Make a pact to not go on your phones while out to eat.
• Create a competition to have the lowest screen time each week.
• If the phrase, “hey, let’s hang up and hang out,” doesn’t work, here are some more ideas to get you started: Fast Company: How I’ve Learned to Get Someone to Put Down Their Phone and Listen.

Show appreciation for a friend or loved one. Suprise them with a small gift of gratitude (a letter, favorite candy, piece of homemade art, etc).

When we express gratitude to someone, it not only makes the recipient feel good, but it is good for us! It benefits our wellbeing, social health, happiness, and physical health! When you do this challenge, notice how it makes you both feel to put energy into your real-life relationships instead of your virtual ones. Here are some resources to help you explore and practice the benefits of this week’s challenge.

• Positive Psychology: How to Express Gratitude to others: 19 Examples & Ideas
• Living and Connecting in the Digital Age – Visual Life (uw.edu)
• The Science Of Gift-Giving: How It Affects Emotion And Bonding — Dudus Online

Break the scroll and wake cycle. Wait at least 15 minutes after getting out of bed to look at your phone.

Try something first thing in the morning to start your day on the right foot. This could be as small as enjoying a cup of coffee or tea or taking a shower. Do something before checking your phone first to start your day in a more relaxing and intentional way.

Checking our phones first thing in the morning releases adrenaline which increases stress, like viewing a negative video or seeing emails/texts you need to respond to. One of the easiest things you can do to help with this challenge is purchase an inexpensive alarm clock. This will help you avoid the immediate scroll and wake cycle. Here are some resources to help you explore and practice the benefits of this week’s challenge.

• The hidden stress of cell phones - UCHealth Today
• Why You Should Stop Checking Your Phone In The Morning (And What To Do Instead) - forbes.com
• Morning Habits: 9 Things To Do Before You Reach For Your Phone - iamheatherh.com