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Backing U

Mindfulness

DIGITAL DETOX & MINDFUL TECHNOLOGY

A practical self-paced course to reduce doomscrolling, phone dependence and constant notifications while building calmer, more intentional technology habits.
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Backing U
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Course Card Dig Detox.jpg | Backing U

Digital Detox & Mindful Technology is a practical self-paced course for people who feel pulled into constant checking, repeated scrolling, notification overload or difficulty switching off from devices. It is not about rejecting technology. It is about making technology useful again by reducing the moments where habit takes over before you have consciously decided what you want to do.

Across eight modules, you will look at the mechanics of attention, doomscrolling, notifications, phone boundaries, social media, digital rest, focus and long-term habit maintenance. Each module asks you to observe your own patterns, make one or two realistic changes and test whether those changes make daily life calmer, clearer or more intentional.

The course uses a simple principle throughout: notice the cue, create a pause, then choose the next action. You do not need perfect discipline or a dramatic “detox”. Sustainable digital wellbeing is usually built through small environmental changes, clearer boundaries and regular reviews of what is actually helping.

Approximately 2 hours 35 minutes

This course is educational and is not medical, psychological or psychiatric treatment. Technology habits can overlap with sleep problems, anxiety, compulsive behaviour, depression and other concerns. If technology use is causing significant distress, safety concerns or major disruption to work, sleep, relationships or everyday functioning, consider appropriate professional support.

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Module 1 — Notice the Pattern
Module 2 — Doomscrolling & Attention Loops
Module 3 — Notifications, Interruptions & Alert Fatigue
Module 4 — Phone Boundaries & Friction Design
Module 5 — Mindful Social Media Use
Module 6 — Digital Rest, Sleep & Recovery
Module 7 — Focus, Presence & Real-Life Attention
Module 8 — Your Personal Digital Detox Plan
Do I need to completely stop using my phone or social media?
No. This course is not about giving up technology. The goal is to reduce automatic, unhelpful use and build a more intentional relationship with your phone, social media and notifications.
How long does the course take to complete?
The estimated completion time is approximately 2 hours 35 minutes. You can complete the course at your own pace and spend additional time experimenting with the practical strategies and worksheets.
Is this course suitable if I struggle with doomscrolling?
Yes. A full module focuses specifically on doomscrolling and attention loops, including identifying triggers, interrupting scrolling patterns and creating healthier information habits.
Will the course help me reduce notifications and phone distractions?
Yes. You’ll complete a notification audit and learn practical ways to turn off, batch or reduce unnecessary alerts, create phone boundaries and add simple friction to distracting apps and habits.
Do I need previous mindfulness experience?
No. The course is beginner-friendly and does not require previous mindfulness, meditation or digital wellbeing training. The techniques are designed to be practical and easy to use in everyday life.

Digital Detox & Mindful Technology is an unaccredited personal development and wellbeing course provided for general educational purposes.

The course offers practical strategies for recognising technology habits, reducing doomscrolling and notification overload, improving focus, creating healthier phone boundaries and using digital devices more intentionally.

The course does not require participants to completely stop using technology, smartphones or social media. The aim is to support a healthier, more balanced and deliberate relationship with technology.

This course is not medical, psychological or psychiatric treatment and is not intended to diagnose or treat anxiety, depression, compulsive behaviour, sleep disorders or any other health condition.

If technology use is causing significant distress or is seriously affecting your sleep, work, relationships, safety or everyday functioning, consider seeking support from an appropriate qualified health professional.

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Course details
Duration 2~3 Hours
Lectures 33
Video 1 Minute
Quizzes 8
Level Beginner
Basic info
  • Understand why phones and apps can become difficult to put down
  • Recognise your personal checking, scrolling and notification habits
  • Identify triggers that lead to automatic phone use
  • Reduce doomscrolling and repetitive information checking
  • Learn practical ways to interrupt scrolling loops
  • Audit and reduce unnecessary notifications
  • Create a calmer notification and alert system
  • Use phone boundaries and friction design to reduce impulse checking
  • Build healthier social media habits
  • Curate feeds to reduce unnecessary stress and comparison
  • Create intentional social media check-ins
  • Develop healthier evening screen habits
  • Build digital rest and screen-free recovery time
  • Protect focus and reduce constant task-switching
  • Create tech-free pockets during everyday life
  • Improve presence during conversations and activities
  • Build a practical 7-day digital reset
  • Create your own ongoing Digital Detox & Mindful Technology Plan
Course requirements

No previous mindfulness, wellbeing or digital wellbeing training is required. This course is designed to be practical, beginner-friendly and completed at your own pace.

To get the most from the course, you will need:

  • A device with internet access to complete the lessons and quizzes.
  • Access to the phone, tablet or other device whose habits you would like to review.
  • Approximately 15–25 minutes available for each module.
  • A notebook, notes app or the supplied downloadable worksheets.
  • A willingness to honestly observe your current phone and technology habits.
  • Time to test small changes to notifications, app placement and phone boundaries.
  • A willingness to experiment rather than aim for perfect technology use.
  • An open, non-judgemental approach to changing habits gradually.

Important: This course does not require learners to completely stop using technology or social media. The aim is to develop a healthier and more intentional relationship with devices.

If technology use is significantly affecting your sleep, work, relationships, safety or everyday functioning, additional support from an appropriate health professional may be helpful.

Intended audience

This course is suitable for adults who want a healthier, calmer and more intentional relationship with their phones, social media and everyday technology.

It may be particularly useful for:

  • People who frequently pick up their phone without consciously deciding to.
  • People who spend more time scrolling than they intended.
  • People who regularly experience doomscrolling.
  • People who feel overwhelmed by constant notifications and messages.
  • People who find it difficult to switch off from their phone after work.
  • People whose phone use interferes with sleep or evening relaxation.
  • People who regularly check social media out of habit rather than purpose.
  • People who feel distracted or struggle to maintain focus.
  • Workers and students who experience frequent digital interruptions.
  • Parents, carers and busy adults who want clearer phone boundaries.
  • People who want to spend more time present during conversations and everyday activities.
  • Anyone who wants practical digital wellbeing strategies without having to give up technology entirely.
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