7 dias

Positive Digital Habits: Reclaim Focus In An Always-On World

Por Chris Flack

O que você irá aprender

Do you ever feel like your phone is running your life — not the other way around? Research shows the average person now switches tasks every 47 seconds during the workday. That constant digital fragmentation is leaving us more distracted, more anxious, and more disconnected — not just from others, but from ourselves. It doesn't have to be this way. This course will help you move from feeling controlled by your devices to using them with intention and ease. In this practical and compassionate course (7 lessons, each 10-15 minutes), digital wellbeing expert and meditation teacher Chris Flack shares: + Why task switching drains your focus — and how to reclaim it + How to set healthier digital boundaries at work and home + What the science says about tech, attention, and the nervous system + How AI, loneliness, and digital culture affect the way we connect + And how to move from mindless scrolling to more intentional screen time Each session includes a short guided practice, whether you’re brand new to meditation or returning to your practice. By the end, you'll have practical tools to pause before reaching for your phone, create boundaries that stick, and feel more present in your relationships and daily life. Please note: this course was recorded while Chris was recovering from long-term illness, using limited energy each day. If there are occasional slips or rough edges, we hope you’ll receive them with the same self-compassion the course encourages.

Chris Flack

Dublin

Chris Flack is a meditation teacher, behaviour change consultant, and LinkedIn Learning instructor with a passion for wellbeing — both digital and deeply human. He co-founded UnPlug, a behaviour change consultancy helping people navigate life in an age of distraction, and has spoken at global organisations including Cambridge University and the...

Lição 1

Digital Overload & Distraction: The Real Cost Of Always Being On

Constant notifications, task switching, and the pressure to be "always available" are quietly draining your focus and wellbeing. In this session, we explore the neurological and emotional impact of digital overload, and why distraction has become the new default. Learn how to recognise the cost of always-on culture — and how to begin reclaiming your attention with awareness and compassion.

Lição 2

Breaking The Scroll Loop: How To Take Back Control Of Your Tech Habits

Ever found yourself reaching for your phone without thinking — mid-conversation, mid-task, or right before bed? You’re not alone. In this lesson, we uncover the psychology behind compulsive phone use and introduce practical, science-based strategies to take back control of your digital habits. You’ll learn how to disrupt the scroll loop and start using tech with more intention.

Lição 3

Burnt Out By Multitasking? The Truth About Task Switching And Speed

Multitasking might feel productive, but it’s actually burning you out. This session dives into the neuroscience of task switching and how constant cognitive shifting wears down your focus, memory, and emotional regulation. We’ll explore how modern life — from double-speed audio to rapid-fire messaging — affects your nervous system, and how to reset your brain for more clarity and calm

Lição 4

From Zoom Fatigue To Focus: Digital Wellness At Work

Workplace technology has made us more connected — but also more exhausted. In this session, we look at digital wellness in professional settings, from email overload to video call fatigue. You’ll learn how to create healthier digital boundaries, use tech more mindfully during the workday, and introduce workplace rituals that support focus, recovery, and resilience.

Lição 5

Screen Time Struggles? A Mindful Approach For Families

Managing screen time isn’t just about rules — it’s about relationships. In this session, we explore how parents and caregivers can model healthy digital habits, support emotional regulation in children, and create family screen time boundaries that are both mindful and sustainable. You’ll learn why presence matters more than perfection — and how to begin small, compassionate changes at home.

Lição 6

From Ghosting To GPT: Loneliness In The Age Of AI

As we spend more time with screens and less in real-life connection, loneliness is on the rise — even when we’re constantly “connected.” In this powerful session, we explore how technology — including AI, messaging apps, and social media — can blur the lines between real and artificial connections. We’ll look at digital disconnection, ghosting, and the science behind what our nervous systems need to feel seen, safe, and socially nourished.

Lição 7

Beyond The Course: Digital Habits That Actually Stick

How do you turn insight into action — and make it last? In this final session, we’ll guide you through setting a SMARTER goal for your digital wellbeing and explore what makes habits sustainable over time. You’ll learn how to navigate common setbacks, how social accountability can support you, and why self-compassion is the key to lasting change in your screen time and focus habits.

Chris Flack's Collection

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