Key Concepts of Timecare & Digital Wellbeing

The state of maintaining a healthy relationship with technology — where digital tools support, rather than disrupt, mental health, productivity, and real-life connection. It involves conscious use of devices, balanced screen time, and intentional breaks.

An emerging practice of taking care of your time as you would your body or mind. Timecare encourages mindful choices about where your attention goes, helping you turn time into meaningful action. It is the foundation of the Attentive approach.

A period of time when a person refrains from using digital devices to reduce stress and regain focus. Studies show that short breaks from screens improve mood, sleep quality, and attention span.

The practice of using technology with awareness and intention — knowing why, when, and how you engage with your devices. Mindful use can help reduce distraction and increase satisfaction.

A strategy to reset your brain’s reward system by reducing instant gratification (social media, notifications, sugar, etc.). Research on habit loops shows that limiting fast dopamine triggers improves focus and motivation.

A term describing how tech platforms compete for user attention as a scarce resource. According to recent studies, people check their phones over 100 times a day, driven by algorithms designed to maximize engagement.

The process of monitoring and limiting digital device use to improve productivity and wellbeing. Balanced screen time (under 3–4 hours/day recreational use) correlates with better sleep and mood.

Fear or anxiety of being without one’s mobile phone. The term comes from ‘no-mobile-phone phobia’. Surveys show that over 50% of young adults experience mild to severe nomophobia symptoms.

A setting or routine that minimizes digital distractions to protect deep concentration. It can include disabling notifications, using blocking apps, or setting clear time boundaries for focused work.

A mental state of deep immersion and effortless concentration on a task. Research by psychologist Mihaly Csikszentmihalyi shows that flow increases creativity, performance, and happiness.

The process by which behaviors become automatic through repetition and reward. Studies suggest it takes an average of 66 days to form a new habit, depending on difficulty and consistency.

Fear of Missing Out — the anxiety that others are having rewarding experiences without you, often intensified by social media. High FOMO is linked to decreased life satisfaction and increased screen addiction.

Joy of Missing Out — the positive counterpart of FOMO. It’s the satisfaction of disconnecting and being present in the moment without fear of missing anything.

Short, simple mindfulness exercises (30–90 seconds) practiced throughout the day. Micro-meditations reduce stress and increase attention, even when done briefly.

Controlled breathing techniques used to reduce stress and regulate emotions. Deep breathing activates the parasympathetic nervous system, improving focus and emotional balance.

Physical spaces or moments intentionally kept free of screens — like the bedroom, dining table, or morning routine. They support rest, real connection, and healthier digital boundaries.

The brain’s network that reinforces behaviors through dopamine release. Understanding it helps design healthier habits by replacing quick digital rewards with meaningful real-life ones.

Regular offline activities that strengthen community and belonging — meals, walks, shared hobbies. Replacing screen time with social rituals improves wellbeing and connection.

Using game-like elements (points, rewards, challenges) to increase motivation and engagement. When applied mindfully, it helps sustain positive habits and learning.

Healthy habits that support quality sleep — such as limiting screens before bed, keeping a regular schedule, and creating a calm environment. Blue-light exposure can delay melatonin release significantly.

The exhaustion caused by constant alerts and interruptions. Many people receive dozens of phone notifications daily. Turning off non-essential alerts restores focus and reduces stress.

The ability to focus without distraction on cognitively demanding tasks. Popularized by Cal Newport, deep work leads to faster learning and higher output.

The intentional simplification of one’s digital tools and habits — keeping only what adds clear value. Fewer apps and distractions free up attention for what matters most.

The ability to maintain a healthy boundary between digital activities and offline life. Strong tech-life balance supports better relationships, creativity, and mental clarity.

A partner who supports you in reaching your goals by offering mutual check-ins and motivation. Studies show that accountability doubles success rates in behavior change programs.