There is no doubt that we are living in an increasingly connected world. This, of course, brings many benefits, including flexible working options, and conveniences such as online banking and information at our fingertips. And for some, the online world can be a social lifeline, but it may also create isolation and a social disconnect. It can also impact how we view our selves and the world, open us up to criminal activity such as scams, and cause us to live more distracted, and less present, lives.
Keep reading to see how you can manage your online safety and wellbeing.
Time online
The internet is in our pockets, and according to Ofcom’s Online Nation report, UK adults spend an average of 4 hours 20 minutes a day online, that’s nearly a fifth of our day. Much of this time is spent on smartphones accessing social media, video platforms and shopping sites and apps. Do you spend too much time online and is that time beneficial?
Mindless scrolling can detract from work and relationships, increase spending pressure, and even impact your health. Here are some tips for cutting down.
- Conduct a time audit. Are you busy browsing when you could be exercising, spending meaningful time with loved ones, enjoying hobbies, or engaging in other things that bring you joy?
- Set boundaries for screen free time. This could be no phones for an hour in the morning and evening, or leaving your phone in a different room whilst working or studying.
- Update your phone settings or download an app to restrict time spent on certain sites and apps.
- Get to the bottom of why you spend time online! It could be procrastination, boredom, or to block certain feelings or situations.
Social Media
Social media isn’t all bad, but it can increase comparative behaviour, personal dissatisfaction, and the desire for instant gratification. On average UK users spend 1 hour 49 minutes on social media daily, with ‘filling spare time’ being one of the most popular reasons. Let’s be honest, it’s easy to get sucked in! Be wary that social media is increasingly full of filters, artificial intelligence, adverts and people only showing the best bits of their life.
- As above, set boundaries for time spent on social media, or consider deleting or deactivating accounts. If this feels too drastic, delete apps from your phone to make it harder to access.
- You become what you consume, so unfollow accounts which make you feel bad, or don’t align with your values.
- Set your profiles to private to avoid the risk of identity theft, unwarranted comments and spam messages.
The National Cyber Security Centre has comprehensive information about staying safe across social media channels. If you are a parent with concerns over your child’s safety online NSPCC, Internet Matters and UK Safer Internet Centre also have great resources.
Scams & Safety
Statistics from Ofcom revealed that 87% of adult internet users (UK) encountered suspected online scams in 2023, with nearly half of these being drawn into a scam or fraud. Online scams and identity theft are becoming increasingly common and sophisticated, but there are things you can do to protect yourself:
- Don’t give any personal information to people or organisations before verifying who they are. You can look up a company’s official contact information and call them back.
- Be wary of emails and don’t click links or provide information if you are unsure, as above, contact the company directly and report the email. (The same goes for calls and post)
- Make yourself harder to target with strong passwords, antivirus software and by not sharing too much online.
Stop! Think, Fraud and Action Fraud have a great deal of information on how to protect yourself from cyber-crime.
Conclusion
To conclude, the internet isn’t all bad, and does have a huge number of benefits. But setting online boundaries, checking your settings and having awareness around the content you are consuming can make it a much nicer and safer place.
If you want to support your employees further, reach out to us at We Are Wellbeing for a range of expert webinars and workshops.
