Researchers often work in digitally dense environments, characterised by high email volumes, overlapping meetings, multiple platforms, and frequent interruptions. The Digital Wellbeing Booklet explores how everyday digital practices can shape attention, workload, and perceived pressure at work.

It introduces a set of practical, research-informed strategies that encourage readers to reflect on and experiment with their own digital habits. These include approaches to:

• Reducing cognitive friction, for example by reconsidering expectations around responsiveness and availability.
• Clarifying work–life boundaries, particularly in relation to email, calendars, and communication channels
• Limiting unnecessary digital interruptions, to support periods of more sustained attention where needed.
• Supporting recovery and wellbeing, by making space for rest and reducing the spillover of digital work into non-work time.

In particular, take a look at the ‘Email Charter’ on page 24, to improve the way emails are used and the impact they have.

Taken together, the booklet offers a structured way for established researchers to think critically about how digital tools are used in practice, and how small, intentional changes might support more sustainable and manageable working patterns alongside existing academic demands.