Defenders Protection InitiativeDigital WellnessExplore the training ↗
Your 7-minute digital wellness check

Is your digital life
supporting your wellbeing?

Explore how scrolling, algorithms, online pressure and always-on work may be affecting your sleep, focus and mental health — then get a practical plan.

Free · Private · No sign-up

DEFENDERS PROTECTION INITIATIVE● ● ●
DPIPULSE
01Feel better
02Take control
03Get support

Digital wellness is not simply less screen time.

It is protecting your mind, attention and relationships.

DPI / SELF-CHECK

Take your digital wellbeing pulse.

Choose the answer that feels true today — not the answer you think it should be. This reflection is private and is not a medical diagnosis.

0 of 18 complete
01
ControlI can stop scrolling or leave a platform when I intended to, without repeatedly staying longer.
02
SleepMy phone and online activity rarely delay my sleep or wake me during the night.
03
AttentionNotifications and the urge to check my phone do not regularly break my concentration.
04
Emotional impactAfter spending time online, I usually feel steady rather than anxious, low, angry or emotionally drained.
05
Social comparisonOther people’s posts, achievements or appearance rarely leave me feeling inadequate or behind.
06
Self-worthLikes, views, comments and follower counts do not determine how I feel about myself or my work.
07
BoundariesI can disconnect from work chats and social platforms without guilt when I need rest.
08
Burnout awarenessI recognize digital fatigue or burnout early and take restorative breaks before it becomes overwhelming.
09
Algorithm awarenessI understand that algorithms select content to hold my attention, not necessarily to support my wellbeing.
10
Feed controlI actively mute, unfollow, block or reset recommendations that repeatedly harm my mood or focus.
11
PerspectiveI intentionally seek reliable and varied perspectives instead of trusting what one feed repeatedly shows me.
12
ManipulationI notice when outrage, fear, comparison or endless scrolling features are being used to keep me engaged.
13
CyberbullyingI know how to save evidence, block and report cyberbullying, harassment or threats without engaging further.
14
Online safetyI can identify suspicious links and use strong passwords with multi-factor authentication.
15
PrivacyI know who can access the personal or organizational information I share online.
16
Trusted supportI have at least one trusted person I can speak to when an online experience affects my mental health.
17
Team careMy team can talk openly about digital overload, cyberbullying and online distress without shame or blame.
18
Response planI know where to find professional or organizational help if online stress begins affecting daily life.
THE DPI 7-DAY RESET

One week. Seven small moves.
A calmer digital rhythm.

01

Notice

Check your mood before and after scrolling.

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02

Sleep

Keep your phone away for one hour before bed.

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03

Silence

Remove five non-essential notifications.

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04

Reset

Mute content that fuels anxiety or comparison.

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05

Question

Ask why an algorithm recommended a post.

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06

Connect

Talk to a person instead of a platform.

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07

Protect

Set one digital boundary and share it with your team.

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When to reach out

If online experiences are causing persistent anxiety, low mood, sleep problems, fear, isolation or difficulty functioning, speak with a trusted person and seek qualified mental-health support. If you are in immediate danger, contact local emergency services.

This tool supports reflection; it does not diagnose depression, anxiety or any other condition.
GO BEYOND THE PULSE

Ready to turn insight
into digital confidence?

The DPI training helps leaders understand persuasive algorithms, prevent cyberbullying, recognize digital burnout, protect mental wellbeing and build healthier team norms online.

  • Algorithm awareness
  • Cyberbullying response
  • Burnout and boundary setting
  • Mental-health support pathways
Request the full DPI training →