Digital Wellness in the Age of AI

This lecture talks about 1) Spectrum of Digital Wellness 2) Digital Flourishing Wheel

Ever wonder how your daily scrolling adds up? In this reflective lesson, use our Screen Time vs. Lifetime Calculator to see how many years of your life could be spent staring at screens based on your current habits. It’s confronting—but it might just be the wake-up call you need to reclaim time for what really matters: relationships, travel, hobbies, and joy.

This lecture talks about : 1) Screen Time Guidelines 2) A framework to think about Screen Time 3) Screen time is more than the time and includes the quality, type of activity on the Screen, way the screen is used, type of screen, etc.

Digital Wellness is going to be disrupted by trends like : 1) Technology advances like Metaverse, ChatGPT 2) COVID 19 trends like Quiet Quitting, Zoom Fatigue etc.

Artificial Intelligence is no longer a “future trend” — it is already shaping how we fall in love, how we work, how we learn, and how we make decisions every single day.

From virtual companions to algorithm-driven hiring, automated classrooms, and productivity tools that never sleep — AI is quietly becoming an invisible partner in our most human experiences.

In this video, we explore:

• How AI is influencing relationships, marriage, dating, and emotional connection

• The impact of AI on work, productivity, decision-making, and identity

• How education is shifting from learning with teachers to learning with algorithms

• The hidden psychological costs: over-reliance, comparison, cognitive offloading, and digital fatigue

• Why digital wellbeing, boundaries, and human agency matter more than ever in an AI-powered world

This video is not about rejecting AI — it’s about using it consciously, ethically, and human-first.

You’ll leave with:

• A clearer understanding of AI as a cultural and psychological force

• Practical reflection prompts to assess where AI is helping vs. harming your wellbeing

• A mindset shift from AI as a tool to AI as a relationship we must manage

Because the real question isn’t “Will AI change our lives?”
It already has.

The question is: Who stays in control — the algorithm, or you?

We track screen time in minutes and hours.
But we rarely calculate it in years and decades.

This video makes the cost of excessive screen use visceral.

When you spend 3–4 hours every day on social media, short videos, or endless scrolling, you’re not just losing time — you’re quietly trading away years of your life.

In this video, you’ll see:

• A powerful visual reframe of screen time vs lifetime

• How daily habits compound into lost decades

• Why “just a few hours a day” is a dangerous mental shortcut

• The opportunity cost: relationships, health, focus, and meaning

This isn’t about guilt.
It’s about clarity.

Because once you see time as lifetime,
you can’t unsee it.

Remote and hybrid work reshaped the way we live—and how we interact with screens.
In this timely video, we explore the digital wellness challenges that emerged post-COVID, from Zoom fatigue to endless notifications, and why some companies thrived while others struggled.
Learn how to create clear boundaries, reclaim deep focus, and build healthier tech habits in today’s flexible work landscape.

This lecture talks about the problem of being constantly distracted by tech and covers: 1) Business cost of being constantly distracted 2) Science around the need to focus

This lecture talks about the problem of being 24/7 connected to tech.

From autoplay to endless scroll, today’s platforms are built to hijack your attention.

In this thought-provoking video, we draw parallels between junk food marketing and tech design, explore how notifications steal focus, and unpack unsettling quotes from tech leaders—including one from Google and Netflix CEO.

An eye-opening conversation about the attention economy, its impact on future generations, and what we can do to stay aware and in control.

One of the most overlooked digital well-being strategies? Unplugging—intentionally.

In this experiential video, we’ll pause for a tech-free water break, explore the power of nature microbreaks, and learn how even 60 seconds of non-digital rest can reset our nervous system.

Let’s rediscover the value of real-world refreshment in a hyper-connected world.

The lecture talks about Nir Eyal's Hooked Model.  The Hooked Model is a way of describing a user’s interactions with a product as they pass through four phases: a trigger to begin using the product, an action to satisfy the trigger, a variable reward for the action, and some type of investment that, ultimately, makes the product more valuable to the user. As the user goes through these phases, he builds habits in the process. This is what keeps us hooked to our tech products.

Discover how BJ Fogg’s renowned B=MAP model—hailed as the "Billionaire Maker"—helps explain and combat digital addiction. Learn practical strategies to break screen time habits by mastering the power of motivation, ability, and prompts.

Why are we so drawn to our devices? In this lesson, we explore the concept of Pavlovian conditioning and how modern digital products use this classic psychology to keep us coming back for more. Understand how tech habits are formed—and how to break free from the cycle.

In this focused 5 minute guided meditation, you will learn to use the power of your breath to manage internal triggers stemming from phones, social media, emails, and digital distractions. Through mindful breath awareness, you will build openness, curiosity, and self-compassion to gently anchor your attention away from tech-driven impulses and habitual urges.

Starting with a relaxed yet alert posture, you’ll cultivate present-moment awareness of bodily sensations and your natural breathing rhythm. As distractions arise—whether the pull to check notifications, feelings of FOMO, or anxious thoughts—you will practice observing these urges without reaction, then returning your focus to the breath.

This session is designed to help you:

• Recognize and label tech-related internal triggers

• Develop tools for mindful self-awareness during digital interruptions

• Strengthen your ability to pause and reset attention in a fast-paced, screen-focused world

• Cultivate kindness and non-judgment toward yourself when distractions happen

Close your eyes, settle in, and let this simple yet powerful meditation become your go-to practice for staying grounded, calm, and focused amidst the demands of modern technology.

Lasting behavior change doesn’t start with rules—it starts with meaning.

In this lesson, inspired by Simon Sinek’s Golden Circle, you’ll define your personal “why” for building a healthier relationship with technology. Before diving into tools, habits, or boundaries, we step back and ask what truly matters to you—your health, relationships, focus, recovery, and quality of life.

You’ll also see how a strong “why” becomes an anchor during low-motivation moments, helping you stay committed when discipline feels hard.

Learn about the Pavlok Band’s unique negative conditioning for breaking bad habits, and why apps like Forest offer a gentler, positive approach. A surprising way to kickstart better digital habits!

We don't have positive boundaries with Technology. This lecture talks about 1) negative boundaries with tech 2) what we can do about it 3) Science behind it 4) Technology Tools for better boundaries with Tech

We don’t change what we know.
We change what we measure.

This 30‑day habit tracker helps you bring awareness to where your time, attention, and energy actually go—so your habits reflect what you truly value.

Use it to:

• Track daily behaviors that shape your focus and well‑being

• Spot patterns before they become problems

• Build small, intentional habits—without relying on willpower

Because what gets measured gets managed—and what gets managed gets better.

With COVID 19, our lives have become completely online. This lecture encourages you to create a list of offline activities so that technology is not your default all the time!

This lecture covers tools like Forest, Greyscale mode, Habit Lab, Freedom, and Screen Time Genie to manage your digital distractions!

This lecture covers practical tools and tips to manage distractions from commonly used apps like Social Media, Email, Video Calls, Streaming Platforms etc.

Most of us don’t decide to use our phones—we drift into them.

In this lesson, you’ll learn how to shift from automatic, impulsive tech use to intentional, mindful engagement. Through simple awareness practices, including asking “Why am I on my phone right now?”, you’ll see how small pauses can interrupt digital autopilot.

We’ll explore how mindful cues—like opening a to-do list or notes app instead of social media—can retrain your brain to use technology as a tool, not an escape.

Actions speak louder than words. This lecture encourages you to model the positive digital habits you learned with your friends, peers, family etc.

This lecture talks about the golden rule of habit change 'Accountability Partner'. You can ask your friend to keep you accountable on your Screen Time rules or check out technology tools like Focus mate which match you with any anonymous focus accountability partners.

This lecture compares: 1) Life before adopting a lifestyle of Digital Wellness 2) Lifestyle after adopting Digitally Well Practice for a student. This is also valid for an employee, parent, and any other digitally distracted person etc.

Feeling overwhelmed by your screen time but unsure where to start? Meet Stanford’s Screen Time Genie, a science-backed tool that offers custom solutions to your biggest tech struggles. Whether you're scrolling too much or struggling with boundaries, this interactive tool helps you take control—with personalized recommendations that actually work.

Changing digital habits isn't a solo journey. Learn how to communicate your tech intentions clearly using tools like the Digital Detox Planner, Communication Charter, and Screen Time Contracts. These resources help you align expectations with family, friends, and coworkers—and stick to your goals.

What if your goals had real consequences?

Forfeit is an accountability app that turns your intentions into action by putting real money on the line. You set a commitment, choose a deadline, and decide how much you’re willing to lose if you don’t follow through. If you fail to provide photo or timelapse proof that you completed your habit, the app takes the amount you staked — no exceptions.

This simple yet powerful twist transforms wishful thinking into real accountability. Loss aversion — the psychological principle that we work harder to avoid losing something than we do to gain something — is what makes Forfeit such a strong motivator.

In this video, you’ll see how Forfeit can help you:
✅ Build consistency around habits you struggle to keep
✅ Break procrastination with real-world stakes
✅ Turn goals into verified action
All by using accountability as a tool — not just a promise.

Watch how this accountability hack works and why it might be the push your habits have been waiting for.

Every 20 minutes, look at something 20 feet away for 20 seconds. Simple? Yes. Powerful? Absolutely.
In this video, we do the exercise together, and you’ll feel the difference instantly.
Learn how tools like the Take a Break Chrome extension, alarm clock reminders, and Apple’s Screen Time nudges can help you make this a habit. A must-know technique for anyone spending hours in front of screens.

Everyone needs a break from tech now and then. In this bonus lesson, I share my Digital Detox Planner, designed around 7 simple but powerful questions (What, Why, When, Where, Who, How, and What If) to help you create a meaningful and intentional pause from screens.

Discover the innovative wellness and comfort solutions from Spryen designed to support your health and lifestyle. In this lesson, you’ll learn about top products like the Spryen Lapsafe Pad for ergonomic support and the Spryen Detox Box.

Spryen blends smart design with premium materials to enhance daily well-being, whether you’re seeking pain relief, better posture, or pregnancy support. Experience the difference of products tailored for real-life comfort and care.

As a special offer, enjoy an exclusive 30% discount on all Spryen products using promo code Rijul30 at checkout on spryen.com/shop. This is a limited-time opportunity to invest in your health with high-quality, thoughtfully crafted solutions.

Join this session to explore Spryen’s product benefits, key features, and how to apply your discount for maximum savings. Embrace wellness with Spryen today!

Just because everyone is glued to their screens doesn't mean you have to be. In this eye-opening lesson, we dive into the psychology of social conformity—why we mimic the tech habits of those around us—and how to break free from the crowd. Learn how digital independence can set you apart and lead to a more meaningful, focused life.

Explore the “Autobiography in 5 Short Chapters” and its profound relevance to overcoming digital addiction. Learn how to rewrite your digital story with awareness and intentional choices.

Congrats on completing the course!

If you share the course certificate through LinkedIn, Social media handles: I have a surprise gift for you!

Most digital wellness advice till now focused on tools, settings, and short to mid term fixes. But lasting change comes from self-regulation.

In this lesson, we explore the famous Marshmallow Test and what it teaches us about impulse control, delayed gratification, and attention in the digital age. You’ll learn why productivity apps and screen-time limits help in the short  to mid term—but why discipline, identity, and life beyond screens matter far more in the long run.

We’ll also discuss how hobbies, physical movement, and deep interests rebuild attention spans and protect you from digital dependency.

This lecture 1) Summarizes the course 2) Encourages you to start with one small step towards your Digital Wellness 3) Educate yourself on Digital Wellness through books, courses, etc. 4) Start the conversation on Digital Wellness with your peers, parents, kids, friends, etc. to create a Digitally Well Culture.

Ready to make your habits stick? This 30-day challenge gives you a daily roadmap of small but powerful actions to build sustainable digital wellness habits. Use the printable calendar to stay motivated and track your journey.