AI and Digital Wellbeing: Staying in Control of Your Attention

AI powers the feeds, recommendations and notifications that compete for our time. It can also help us take back control.

• Recommendation engines that learn what keeps you watching or scrolling.
• Notifications timed to bring you back.
• Personalised content that can narrow what you see.
• AI companions and chatbots designed to be engaging.
• Autoplay and endless scroll features.

• Losing time you hadn't planned to spend.
• Feeling worse after using an app.
• Difficulty concentrating or sleeping.
• Using chat companions in place of real-world contact.
• Checking your phone automatically.

1. Turn off non-essential notifications.
2. Use screen-time and focus tools to set limits and quiet hours.
3. Reset or tune recommendations: clear history and follow accounts you actually value.
4. Remove or move apps that tempt you.
5. Charge your phone outside the bedroom.
6. Schedule offline time with friends, outdoors or hobbies.
7. Ask yourself why you're picking up your phone.

• Summarise newsletters and long threads so you spend less time.
• Plan your day with focus blocks.
• Filter and prioritise important messages.
• Draft replies to reduce email stress.

Agree device rules together, model healthy habits and talk about how apps are designed to hold attention. Check age-appropriate settings.

Technology isn't neutral. Set your own boundaries, and use AI to reduce noise instead of adding to it.

If screen use is affecting your mental health, speak to a doctor or qualified professional.