Udemy
    •  
    •  
    •  
    •  
    •  
    •  
    •  
    •  
Subscribe
Turn what you know into an opportunity and reach millions around the world.
Learn More
Your cart is empty.
Keep shopping
Digital Habits: Build Focus, Balance & Better Screen Use
Role Play
Rating: 4.7 out of 5(48 ratings)
714 students

Digital Habits: Build Focus, Balance & Better Screen Use

A 2-week, science-backed system to improve focus, productivity, and wellbeing
Role Play
Created byRijul Arora
Last updated 6/2026
English

What you'll learn

  • Understand how everyday screen habits affect focus, productivity, energy, and mental wellbeing at work.
  • 14 Digital Habits (spread over 2 weeks) to change your life
  • Apply a simple, research-informed ABCDE framework to change digital behaviors sustainably.
  • Build 14 practical digital habits over two weeks to reduce distraction and improve daily work performance.
  • Develop long-term self-regulation skills to maintain healthy digital habits beyond tools and app limits.

Course content

8 sections • 22 lectures • 1h 14m total length

  • We are always on our Screens and Technology!3:10

    This lecture talks about the unhealthy habit and problem of 1) being constantly distracted by tech and 2) 24/7 connection to tech.


  • I'm not here to tell you to break your Screens!2:21

    I'm not here to tell you to break your Screens or bang your phone on the wall. I'm not here to tell you to go on a Digital Detox in the Himalayas. In this course, I will give you 14 habits to achieve 'balance' and 'sweet spot' with your Digital Technologies. 

    We need to stop comparing Screens with Drugs. We need to look at Technology like Food and as a 'tool' for reaching our goals.

  • FREE PDF: 30+ Digital Habits to Try – ABCDE Card Deck3:30

    Curious about where to start? In this lesson, I gift you my ABCDE habit card deck (resources section). These are over 30 creative, actionable digital wellness habits to experiment with. This resource is based on my book and is perfect for individuals, families, or classrooms to use and adapt. You can find it in the resources section of this lesson.

  • Introduction to Rijul/Course Instructor4:47

    Introduction to the course instructor covering: 1) His journey from Social Media Addiction/unhealthy digital habits to positive Digital Habits 2) Credibility in the space of Digital Wellness

  • Boost Your Digital Habits the Old-Fashioned Way (Write & Draw)3:16

    Discover how focusing on one Screen enhances experiential learning. This course blends e-learning with offline activities like writing and drawing, backed by the “iPhone Effect” for better focus and retention throughout the course.

  • Breaking the Shame Cycle: Practicing Self-Compassion for Digital Overuse

Requirements

  • Eager to learn and embrace healthy Digital Habits
  • Willingness to reflect on current screen habits and try small, practical changes.
  • No prerequisites — designed for busy professionals at any career stage.

Description

In today’s digital world, our days are shaped by screens.

Emails, notifications, social media, meetings, and constant connectivity influence how we focus, work, rest, and relate to others. Over time, small digital habits—often formed unconsciously—can lead to distraction, fatigue, reduced productivity, and poor boundaries with technology.

Digital Habits is a practical, beginner-friendly course designed to help you build a healthier, more intentional relationship with screens—without giving up technology or relying on extreme “digital detox” approaches.

This course introduces a simple, research-informed ABCDE framework for digital habit change and guides you through 14 practical habits over two weeks, one habit at a time. These habits are designed to fit into real workdays and everyday life, especially for professionals who spend long hours on screens.

You will learn how to:

  • Understand how everyday digital habits impact focus, energy, and wellbeing

  • Become more aware of unconscious screen behaviors and attention patterns

  • Apply the ABCDE framework to change digital habits sustainably

  • Build consistency with small, realistic habit changes ( 14 habits/ 2 weeks to change your Digital Life ... 1 habit at a time!)

  • Design digital habits that support productivity rather than drain it

  • Develop long-term self-regulation skills beyond apps, timers, or quick fixes

The course is grounded in positive psychology, neuroscience, and habit formation research, translating theory into simple, actionable practices.

This course is ideal for working professionals, students, and anyone who wants to improve focus, productivity, and balance in a screen-heavy world.

Rather than fighting technology, you’ll learn how to work with it—intentionally, consciously, and on your own terms.

The course will be delivered by Rijul Arora. He is a renowned Author, Coach, and Speaker on Digital Wellness. He's delivered at leading platforms like TEDx. He was also featured among the Top 28 Thought Leaders in Digital Wellness by Bagby and an Amazon Best Selling Author.

Who this course is for:

  • Anyone who wants to improve their Digital Habits and lead a better life
  • Individuals looking to improve focus, productivity, and wellbeing in digital work environments.
  • Unhealthy use of social media, video streaming platforms & other tech platforms leading to mental & physical health issues like poor quality sleep, etc.
  • High Screen time
  • Connected to screens and technology 24/7 ('Always On')
  • Working professionals who spend most of their day on screens and digital tools.
  • Employees and managers experiencing distraction, high screen time, or “always-on” work habits.

Report abuse