When we talk about digital well-being, the first image that usually comes to mind is someone staring at their phone for too many hours. The problem is framed as excess, and the solution as restriction. But that’s not the only way to think about it.
If we start from the premise that technology is a set of tools that people create to solve problems and meet needs, using technology responsibly isn’t about using it less—it’s about using it with intention and autonomy. It’s about technology serving people, not the other way around.
What is digital well-being?
Digital well-being is the ability to interact with technology in a way that promotes physical, mental, and social health. It involves being able to choose when to go online and when not to, recognizing the effects that the digital environment has on one’s mood and decision-making, and developing habits that align with one’s own values and needs.
It’s not about disconnecting from the digital world, but about engaging with it more mindfully. And that takes more than just willpower.
What happens if we misuse technology?
There is a narrative that places all the blame on individuals: if we spend too much time on social media, it’s because we lack self-discipline. But that interpretation overlooks something fundamental: digital environments are not neutral.
The most widely used platforms in the world are designed to capture and hold our attention for as long as possible. Infinite scrolling, notifications, and variable reward systems (those “likes” that appear unpredictably) are mechanisms of persuasive design, created with a deep understanding of how the human brain works. It’s no accident—it’s a business model.
Understanding this is not an excuse for not taking responsibility for one's own use. It is the starting point for making more informed decisions. Some signs that the digital environment may be affecting well-being:
• Difficulty concentrating on tasks that used to be easy.
• A feeling of anxiety when your cell phone isn't nearby or when you don't check your notifications.
• Constant comparison with others on social media, which affects self-image.
• Sleep disturbances linked to the use of electronic devices at night.
Digital well-being and gender: an experience that is not the same for everyone
Women and gender-nonconforming individuals face specific forms of violence in digital spaces: harassment, bullying, the non-consensual sharing of images, and hate speech. Furthermore, platform algorithms tend to amplify unrealistic beauty standards and content that reinforces gender stereotypes, with proven effects on self-esteem and mental health, especially among girls and young women.
Digital well-being, then, also hinges on the right to use the internet safely. Building that reality requires action from all sectors: platforms that design responsibly, governments that legislate with a rights-based perspective, companies that are accountable, and civil society organizations that champion the agenda and amplify the voices that are often not heard at those tables.
How can you develop healthy digital habits?
Developing a healthier relationship with technology isn't just a matter of willpower: it requires information, reflection, and, in many cases, small but consistent changes to your environment. Here are some specific ideas:
• Understand how the platforms you use work. Review your privacy settings, understand what data is being shared and with whom, and adjust your notifications to suit your actual needs (not those of the app designer).
• Design your digital environment with purpose. Instead of reacting to an environment that others have designed, you can choose which accounts to follow, when your phone is available, and how you manage your screen time. Small structural changes are often more effective than resolutions.
• Practice selective attention. Not all the information out there deserves the same attention. Developing the ability to discern what to consume, when, and for what purpose is a way to exercise autonomy in the face of information overload.
• Identify how you feel after using different platforms. There is no one-size-fits-all answer: what brings well-being to one person may cause distress in another. Self-reflection is a useful tool.
How many hours a day is it recommended to use a cell phone?
For adults, there is no set limit on the number of hours. This is because smartphones need to be used in both professional and academic settings.
In boys and girls, the Argentine Society of Pediatrics (SAP) recommends that children under the age of 2 have no screen time whatsoever, since at that stage of life the psyche and the central nervous system are still immature.
For children ages 2 to 5, the recommendation is a maximum of 30 to 60 minutes of entertainment content per day. Always under the active supervision of an adult. For children aged 5 to 12, the recommended time is 1.5 hours per day. The SAP also clarifies that these limits apply only to screens used for fun or entertainment; they do not include time children spend studying or at school.
How many hours should a teenager spend on the computer?
According to the Spanish Association of Pediatrics, To ensure that screen and computer use is healthy for adolescents (ages 13 to 16), screen time should be limited to a maximum of 2 hours. And as we mentioned earlier, this limit applies to entertainment purposes, not educational use.
What if we could design technology with well-being in mind?
Envisioning a digital environment that prioritizes people’s well-being over attention retention also means considering who is designing it.
Today, decisions about how the platforms we use every day operate are made by teams that, for the most part, do not reflect the diversity of the people who use them. When diversity is lacking in these spaces, the solutions that are designed tend to reinforce the biases and blind spots of those who create them.
Digital well-being is not just an individual challenge or a matter of personal habits. It is also a political question: What kind of technology do we want? Are those who build it thinking about the entire population? What rights should be non-negotiable in the digital realm?
We need more people with diverse perspectives in the places where these decisions are made. Because technology that doesn’t include everyone in its design cannot guarantee the well-being of everyone who uses it.
Do you want to be part of the change? At Chicas en Tecnología, we support Latin American women aged 13 to 23 to take their first steps in the industry.
