Protect Your Digital Well-Being Through Digital Media Literacy

Ever feel bombarded by news alerts, social updates, and a constant stream of online content? The constant buzz of the digital world can leave you feeling overwhelmed and stressed. Misinformation and negativity online can also adversely impact your mood and well-being.

Digital media literacy is your solution. These essential skills go beyond just using social media platforms. By understanding how content is created, consumed, and shared, you will gain the knowledge to navigate the digital landscape responsibly. This, in turn, empowers you to manage your digital interactions effectively and safeguard your mental health in the process.

This article will introduce the fundamental principles of digital media literacy. Additionally, it will explore common challenges in the digital world and provide practical strategies for better digital well-being.

Defining digital media literacy

The United Nations Educational, Scientific and Cultural Organization (UNESCO) defines media and information literacy as a toolbox for finding information, evaluating its credibility, and organizing it effectively. This translates to the skills to be critical citizens and responsible content creators.

Hence, digital media literacy includes understanding how information is produced, the biases it might contain, and the techniques used to shape a message. Essentially, it is about turning information into usable knowledge.

Components of digital literacy

Digital literacy takes traditional media literacy and applies it to the digital world (e.g., social media). Here is a breakdown of its key dimensions:

Instrumental. This is your ability to find what you need online. Imagine searching for information on climate change — you would use this skill to navigate different websites, news sources, and databases to find the most relevant content.
Cognitive. This skill set goes beyond just finding information; it’s about turning it into knowledge you can understand and use. Think about critically analyzing a news article — you’d use this dimension to evaluate the source, identify potential biases, and form your own informed opinion.
Communicative. This dimension equips you to express yourself clearly and effectively online, using different tools and platforms. For example, crafting a persuasive email to a company or participating in a thoughtful online discussion would require strong communication skills.
Ethical. Being a responsible digital citizen is crucial. This dimension teaches you how to use information ethically and with respect for others. This could involve things like avoiding plagiarism, giving credit to sources, and being mindful of the potential impact of what you share online.
Emotional. The online world can be complex, and this dimension helps you navigate it with emotional intelligence. Developing empathy online allows you to understand how others might perceive your words and actions, fostering positive interactions in virtual spaces.

Digital literacy skills

Digital literacy skills are the practical application of the foundational knowledge outlined above. These abilities empower individuals to navigate, contribute to, and critically engage with the digital world effectively.

Here is the list that makes up basic digital literacy skills according to a 2014 study:

Accessibility. This is about skillfully using digital tools to find information and share it appropriately with others.
Critical thinking. This involves examining information closely and judging its quality, truthfulness and potential biases. You’ll also consider the impact the information might have.
Content creation. Here, you develop your creativity and express yourself online in a clear and well-crafted way, considering your audience and purpose.
Reflection. This is all about being a responsible online citizen. You will learn to apply social responsibility and ethical principles to your online behavior and identity.
Content sharing. This is where you put your skills to work, both individually and collaboratively. You can use your knowledge to solve problems, share information, and participate in your community, whether it is local, national, or even global.

These skills showcase that digitally literate individuals are people who can understand the hidden meanings in online messages. Moreover, they can create and share high-quality content themselves. They can use different platforms to participate in meaningful conversations and contribute to society.

Challenges in the digital landscape

The digital world offers endless possibilities, but navigating its complexities is not always smooth sailing. This section dives into some of the challenges online.

The impact of excessive screen time

Digital devices offer constant connection and entertainment, but spending too much time with them can have a significant negative impact on overall health.

Excessive screen time has been linked to a range of negative impacts on both physical and psychological well-being. Overuse of digital devices disrupts sleep, increases stress, and contributes to physical issues like obesity. The blue light emitted can worsen mood and sleep quality.

Ultimately, excessive screen time can create a cycle of physical and mental strain.

Navigating cyberbullying

Cyberbullying is bullying that takes place online. It involves using digital devices to spread mean, embarrassing, or false information about someone.

This can happen anywhere online, but it is most common on texting apps, social media (like Facebook, Instagram, etc.), online discussion forums or message boards, and video game communities.

Cyberbullying can be found in many forms, such as:

Harassment. Receiving repeated mean, offensive, or threatening messages.
Blackmail and doxing. Being monitored and threatened with the release of personal information.
Defamation. Spreading false accusations to damage someone’s reputation.
Impersonation. Creating fake profiles to post harmful content under someone else’s name with the intention of ruining their reputation.

Studies have found that people who experience cyberbullying are more likely to report symptoms of social anxiety, depression, and suicidal ideation. In severe cases, cyberbullying can lead to self-harm or suicide.

Confronting misinformation

Misinformation refers to information that is not quite accurate, and often gets the facts mixed up.

While misinformation has always existed, the internet and social media have made it spread like wildfire. This rapid sharing can have serious consequences for digital well-being as it causes anxiety and fear.

In the long term, the effect can be much worse. It can lead people to hold false beliefs and engage in risky behaviors. For instance, false claims about vaccines can lead parents to delay vaccinating their children, which puts them at risk for fatal diseases.

Therefore, it is important to filter the information you find online. Here are the steps that are suggested by Joe Carrigan, a senior security engineer at the Johns Hopkins University Information Security Institute, to confront misinformation online:

Maintain a skeptical approach to online information, especially the ones from social media.
Be aware of media bias and seek out various viewpoints.
Develop a list of trusted news sources.
Utilize fact-checking websites, but stay critical as they can also have biases.
Utilize tools to identify fake videos and images, like Google Lens.

Strategies for enhancing digital media literacy

This section explores methods for developing digital literacy skills. By implementing these strategies, you can practice digital well-being.

Developing critical thinking skills

Critical thinking is an active process where people ask questions, gather relevant details, and sort them thoughtfully. Critical people connect this new information to what they already know, challenge their assumptions, and reason logically to reach reliable conclusions.

At its core, critical thinking involves a set of mental skills like:

Analyzing information
Interpreting meaning
Drawing conclusions
Explaining ideas
Evaluating arguments
Self-correcting thoughts

To practice critical thinking when evaluating online information, here are the five steps to do it:

Spot the subject. Identify the main topic or claim being presented online. What exactly is the information trying to tell you?
Search for evidence to support the claim. Look for reliable sources and gather all sides of the story: factual data, personal opinions, historical context, and even recent updates.
Unpack arguments. This step involves understanding the various arguments surrounding the information. Analyze each claim and dissect its reasoning to see how it is being presented.
Think like a skeptic. Critically evaluate the information and reasoning presented. Are there any biases present? Does the evidence truly support the claim? Challenge your own assumptions about the topic.
Conclude based on your critical analysis. Does the information hold up? Can you form a well-reasoned belief based on the evidence? Decide how much weight to give the online information you encounter.

Using technology mindfully

As one of the challenges noted, excessive screen time can bring negative effects to physical and psychological conditions. By mindfully limiting screen time, people can slowly build a habit that would decrease their screen time in the long run. Here are some suggestions to do it:

Minimize distractions. Avoid the urge to check your phone (“phubbing”) when you have a chance for in-person interaction. This allows for more meaningful connections with people around you. You can keep your phone in the bag or put it somewhere outside your view.
Unplug to focus. Turn off unnecessary notifications to avoid constant interruptions that pull you back to your phone. This enables focused work or relaxation without unwanted digital nudges. You can do this by turning on the phone’s “Do not disturb” feature.
Set screen limits. Establish time limits not just for your phone but also for televisions, tablets, and e-readers. This helps create designated screen-free periods throughout the day. This also applies to every social media that you are chronically online with.
No electronics before bedtime. Turn off electronics at least 30 minutes to 2 hours before bedtime. This allows your body to wind down and prepare for sleep, which can be disrupted by blue light emitted from screens.

Doing personal digital audits

Social media has become your online identifier, so it is important to audit it. The aim is to review the contents of your digital platforms and make necessary changes to make it more beneficial for future opportunities or to represent yourself better.

Here are the steps to do a social media audit, focusing on maintaining a positive and responsible online presence:

Audit your social media presence. Review all your social media profiles, past posts, and privacy settings. Make adjustments to suit your comfort level.
Clean up and curate. Delete inappropriate content, adjust privacy settings, and unfollow unwanted accounts.

Creating a balanced digital life

Engaging too much in online spheres would lead to an imbalance in your offline activities. If you find yourself having less time to spend with your friends and family, not getting work done or leaving chores unttended, or even constantly comparing yourself with others online, it might be best to sign off from the online environment.

To balance your online and offline presence, it is essential to prioritize offline activities like reading, hobbies, or spending time in nature. Ensuring sufficient sleep and nutritious meals provides the energy needed to engage in these activities. Strong in-person connections with loved ones are crucial too.

Engaging in digital detoxes

Digital detox refers to taking breaks from technology and the internet. It can involve both completely disconnecting for a period of time and finding ways to use technology less overall.

Here are some suggestions for doing a digital detox:

Identify your triggers. Recognize what situations or emotions lead you to reach for your devices excessively. For instance, mindlessly scrolling social media during commutes or using your phone to avoid boredom are potential triggers.
Set realistic goals. Start with small, achievable goals like designated phone-free zones (e.g., mealtimes or bedtime) or limiting social media app use to specific times of the day.
Communicate your intentions about digital detox. Let family, friends, and colleagues know you are taking a digital detox. Explain you might not be reachable immediately and suggest alternative ways to connect if needed.
Find alternative activities. Fill the gaps left by reduced screen time with activities you enjoy. This could be reading a book, spending time outdoors, engaging in hobbies, or reconnecting with loved ones face-to-face.

In conclusion

Despite all the benefits the internet brings, it also poses harmful risks to people’s digital well-being. The nonstop nature of the digital world can be draining, and the spread of misinformation can leave people stressed and overwhelmed.

This article has explored the concept of digital media literacy and how it empowers you to navigate the online landscape responsibly. By learning these skills, you can become an informed consumer of information, filter out misinformation and negativity, and become more aware of how you use online platforms.

The choice is yours. By actively enhancing your digital media literacy, you can transform the online world from a source of stress into a tool for connection, learning, and personal growth. Take control of your digital wellness.

If you would like to see more resources on digital media literacy, check out the Wellbeing Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other tools. Visit the Wellbeing Science Labs today.

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Protect Your Digital Well-Being Through Digital Media Literacy