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The Challenge

One video. Two
bookmarks. Three Friends.

After watching the one video below, browse the collection and bookmark all the cards that interest you for later or now. After, share something specific with three friends which relates to an experience you both shared where social media left a bad taste in your mouth. Use the checkmarks below!

Step 1

Watch 1
video below

Step 2

Bookmark 2 cards
for now or later

Step 3

Send 3 friends
something

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Video

Communities Talking About This

Digital Wellbeing is a spectrum, and we’re all on it. #HalfTheStory is a 501c3 non-profit on a mission to empower the next generation's relationship with technology. As pro-tech pioneers since 2015, we challenge why and how technology impacts our minds. Through cutting-edge science, research, and grassroots organizing, we are leading the movement to make mental health a fundamental right.
Discover

#Half

TheStory

#Half

TheStory

As the first generation to grow up in this digital era, we KNOW what we want to see change in digital spaces. Our experiences should be used to help guide the creation of laws that will profoundly impact the way the internet impacts young people.
Discover

(Tech)nically

Politics

(Tech)nically

Politics

All Tech Is Human is growing the Responsible Tech ecosystem with multiple stakeholders, disciplines, and perspectives so we can tackle wicked tech & society problems.
Discover

All Tech

is Human

All Tech

is Human

The Center for Humane Technology is a nonprofit organization dedicated to radically reimagining the digital infrastructure. Its mission is to drive a comprehensive shift toward humane technology that supports the collective well-being, democracy and shared information environment.
Discover

Center For Humane

Technology

Center For Humane

Technology

We advance the theory and practice of protecting the social internet, powered by our community of integrity professionals. We have a lot of work to do. Companies that own social media platforms can use bad design practices or fail to build responsibly, systematically rewarding bad behavior in ways that affect individual well-being, social trust, and the stability of governments and institutions.
Discover

Integrity

Institute

Integrity

Institute

When Adults Step Back, Kids Step Up. At Let Grow, we believe today’s kids are smarter and stronger than our culture gives them credit for. Treating them as physically and emotionally fragile is bad for their future — and ours. Let Grow is making it easy, normal and legal to give kids the independence they need to grow into capable, confident, and happy adults.
Discover

Let

Grow

Let

Grow

LookUp is a woman-led movement which boldly empowers the next generation of leaders to take things in their own hands and improve the digital world in such a way that it enables people to thrive.
Discover

Look

Up

Look

Up

The theme of our newest issue is “trust”: the elusive variable that lies within some of the most pressing questions about tech’s role in our lives. Read on for articles about whether blockchain is really “trustless,” how cutting-edge cybersecurity standards can leave out marginalized internet users, what builders of digital platforms can learn from historic queer spaces, and much more.
Discover

New

Public

New

Public

The Public Broadcasting Service is an American public broadcaster and non-commercial, free-to-air television network based in Arlington, Virginia.
Discover

PBS

PBS

TED is a nonprofit devoted to spreading ideas, usually in the form of short, powerful talks (18 minutes or less). TED began in 1984 as a conference where Technology, Entertainment and Design converged, and today covers almost all topics — from science to business to global issues — in more than 100 languages. Meanwhile, independently run TEDx events help share ideas in communities around the world.
Discover

TED

TED

Spotlight

PBS

TIKTOK, BOOM.

Explore the power and complexity of technology through the lens of TikTok and the Gen Z influencers who know it best.

Karan Lala

The Hidden Economy
of Spam

Social Spam is backed by a microcosm of the modern economy. In order to understand this world, I infiltrated one of the largest communities for spammers with my real Facebook account. Here’s what I learned.

Netflix

The Social Dilemma

This documentary-drama hybrid explores the dangerous human impact of social networking, with tech experts sounding the alarm on their own creations.

How-to's

Your First Steps Towards
Digital Well-being

Discover the first out of many small initiatives that you can do today to improve your relationship with technology forever.

Quick Actions

Self-efficacy is very important. Sometimes It feels like the whole world is against you, but the relevant question here becomes how you explain your situation to yourself. Practice self-love by writing a letter to your future self.

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12.12.2022

Write to your Future-Self

1.
Take a pen and a piece of paper
2.
Write down
3.
4.
5.

Social media is designed with every pixel and every algorithmic recommendation to increase screentime, while most people want nothing more than to decrease it. Do a one-week experiment; set a screen limit and give the passcode to someone else.

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12.12.2022

Give the Key Away

1.
Giving the key away
2.
Agree on a timeline
3.
Setting the clock
4.
Agree on the end
5.
Reflecting

78% of people grab their phone within the first 15 min of waking up. They check WhatsApp, Facebook, Instagram, news sites or checkup on their email. We live in a world which has no time for reflection. From the moment we wake up, we are already consuming. Not producing. But what if we instead would say "no media in the morning"?

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12.12.2022

No Media Morning

1.
Commitment
2.
Cue
3.
Action
4.
Swap
5.
Check-off

Deliberating on what would be a fun and meaningful skill to learn is something we almost never do. Yet it can lead to unique skills that can foster flow and offer us unique experiences.People believe they make conscious decisions every day that decide the shape of their life. In actuality, however, what shapes your life most are some big choices that you made along the way. What should I study? Should I move and start fresh? Should I fire a friendship? We never make adequate time to think about these bigger choices that influence everything else.

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12.12.2022

List 2 skills you want to pick up

1.
Take a pen and a piece of paper
2.
Top 2
3.
Reminder
4.
5.

Make a goal for yourself to give 5 sincere compliments during your day. For a society that is all about ‘likes’, we rarely take a brief moment to look in somebody’s eye and tell them did something well. We personally would start by giving compliments to somebody you already know and make it about not something like looks, but rather something they did or said they can be proud of.

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12.12.2022

Give 5 Compliments

1.
Give 5 compliments over the course of your day
2.
Select a time or place that suits you best
3.
Think about cues to give out the compliments
4.
5.

Trouble focusing on what is important? The best way to not get distracted is by exactly knowing what you want to be doing. With Telos' free daily planning, you can set up each day anew.

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12.12.2022

Make a daily schedule

1.
Download the app! We have the perfect Ritual feature for you
2.
3.
4.
5.

Limit the amount of interruptions you get on a daily basis. By simple doing an experiment for the next week you can find out once and for all if you are missing out on important things, or not. Social media embraces the fact that we are Pavlovian creators. As we receive an intermittent notification that serves as a cue, a big dopamine spike can be recorded before you even attend to it. As a feature; not a bug: sometimes these notifications are nothing important nor urgent. That is even better because it is even more addicting. Now that there is uncertainty because of variability, it is even more effective in getting us hooked than it would be if we were fed a constant stream of rewards.

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12.12.2022

Become Less Interruptible

1.
Change Vibrations
2.
Dial sound to very low or off
3.
Limit notifications
4.
Select your preferred messenger service and turn of Sound
5.
Repeat

How much time are you spending on your phone? Is it what you envisioned it being for you? Before checking it, let’s dive a bit deeper together.

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12.12.2022

Examine Your Screen Time

1.
Take a pen and a piece of paper
2.
Make an educated guess
3.
Check Screen time
4.
Compare
5.
Calculate

Continuous partial attentionand instant gratification. Two traits that have become the signature traits of the 21st Century — and we are all the poorer for it. Correspondingly, self-regulation and sustained focus have become invaluable superpowers, as much research has confirmed. Do you want to hone this skill?

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12.12.2022

Coping with Instant Gratification

1.
Recognise that most desires are fleeing
2.
Wait for 3 minutes
3.
Notice your feelings, again
4.
Reflect and energize
5.

Write down 5 things you want to do in the next month. It can be anything as small as reading a book or having a talk about something particular.

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12.12.2022

Create a list of 5 things you want to do

1.
Take a pen and a piece of paper
2.
Write five things down
3.
4.
5.

Ever wondered how the whole internet is seemingly ‘free’? It is because online everything is trying to harvest your personal data so it can create a 'digital voodoo doll’ of you, which it gradually learns to manipulate.

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12.12.2022

Check your Safari's adblocker

1.
Take a pen and a piece of paper
2.
Discover
3.
4.
5.

Positive Psychology Exercises

The most memorable exercise of Harvard, Stanford and University of Pennsylvania is waiting for you here in the gratitude Night Challenge.

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12.12.2022

Gratitude Night

1.
Step 1 | Pick a person and invite them
2.
Step 2 | Write it down
3.
Step 3 | Get Ready for Tonight
4.
5.

Linley (2008) a strength is “a pre-existing capacity for a particular way of behaving, thinking or feeling that is authentic, energizing to the user, and enables optimal functioning, development and performance” (p. 9).

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12.12.2022

Red & Green Activities

1.
Prepare notations
2.
Journal
3.
Activities
4.
Day Notes
5.
Final Reflections

Attention Restoration Theory (ART) describes the phenomena where people's attention spans verifiably increase after spending some time in nature. This is the case for all of us; young and old. Ottosson and Grahn (2005) found people in an aged care facility who were exposed to nature for one hour a week had improved attention compared to the elderly people who remained indoors. In a completely different context, Kuo and Sullivan (2001) found young adult residents who had a view of nature had higher scores on attentional capacity and were also less likely to be aggressive, compared to people who lived in the inner city.

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12.12.2022

Spending Time in Nature

1.
Choose a natural place to go
2.
Clothing
3.
Visit a natural place
4.
Keep the mind alert, yet relaxed
5.
Sensate experience

It is very difficult to be grateful and unhappy: Intuitively, we know this. Gratitude is one of the strongest emotions that sweep through you and is relatively straightforward to induce. It has been researched for many years by prominent psychologists like Robert Emmons and Michael McCullough who, together, have even gone so far as to develop a gratitude scale. Increasing gratitude has been proven to significantly improve the quality of one's life. Unfortunately, however, in many cultures, there is no mainstream vehicle for expressing gratitude to loved ones.

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12.12.2022

Gratitude Journal

1.
Grab a piece of paper
2.
Write down
3.
Top 3
4.
Try subtraction, not just addition
5.
Repeat

Most of the 400 million bits per second processed by your brain do not break through the barrier of subconsciousness, into consciousness. Bits of information can't be perceived unless the reticular activating system (RAS) filters them out for being deemed important enough. What we selectively filter out can be manipulated through exercise, so we become more mindful of the little things we are grateful for, rendering us happier and fulfilled.‍

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12.12.2022

Affirmation Sentence

1.
Choose your positive affirmation sentence
2.
Try it & notice it
3.
Choose a cue
4.
5.
New Perspectives

Essential knowledge
in the 21st Century

We inhabit a world of screens, with constant exposure, giving us a false sense of understanding how they decide what and what not to bring forth to our attention.

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"It is no longer enough to automate information flows about us; the goal now is to automate us."
Shoshana Zuboff
"It certain times over the last century, the industry has asked too much and offered too little in return, or even been seen to violate the public’s trust outright."
Tim Wu
Facebooks crucial test will come when an engineer invents a new tool that causes people to spend less time buying stuff online and more time in meaningful offline activities with friends. 
Yuval noah Harari
"In a humane future, the online world has to care about actually regenerating the connective tissues of the offline world.”
Tristan Harris

Podcasts

Book Summaries

Collections

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12.12.2022

3 Must-see Documentaries

December 12, 2022
1.
The Social Dilemma
2.
The Great Hack
3.
The Century of the Self
4.
5.
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12.12.2022

Top 10 Articles about Social Media

December 12, 2022
1.
Deleting Facebook Won’t Fix the Problem
2.
Did Facebook Learn Anything From the Cambridge Analytica Debacle?
3.
Our Brains are no Match for technology
4.
Facebook Gave Device Makers Deep Access to Data on Users and Friends
5.
Hit the Reset Button in Your Brain
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12.12.2022

Top Podcasts About Social Media

December 12, 2022
1.
Your Undevided Attention
2.
Welcome to the Cult Factory
3.
The Trouble With Facebook
4.
What is Technology Doing to Us?
5.
#1558 - Tristan Harris
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12.12.2022

Top 10 Videos about Social Media

December 12, 2022
1.
This Panda Is Dancing
2.
Mark Zuckerberg & Robinhood | The Prof G Show
3.
Why our Screens make us less Happy
4.
Positive Psychology: The Science of Happiness
5.
New Rule: Your Phone is Turning You into an Asshole
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12.12.2022

Books About The Attention Economy

December 12, 2022
1.
Stand Out of Our Light
2.
The Distracted Mind
3.
The Disinformation Age
4.
The Attention Merchants
5.
Surveillance Capitalism

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