Online Format
Attend from anywhere with an internet connection
2 Sessions
Sequential learning over two weeks
60–75 Minutes
Each session runs just over one hour
Completely Free
No registration fee or hidden charges
Your Learning Journey
The two sessions are designed to build on each other. Session 1 establishes an understanding of how digital environments affect your brain, while Session 2 provides the tools and techniques for recovery.
Session 1
September 15, 2026 • 19:00 EET
Impact of Social Media & Digital Overload
Understanding how constant connectivity reshapes your cognitive landscape
The opening session provides a thorough exploration of how social media platforms and digital devices contribute to elevated stress, fragmented attention, and diminished cognitive performance. Participants will examine the latest research findings on how notifications, infinite scrolling, and comparison behaviors alter brain chemistry and emotional regulation. By the end of this session, you will have a clear picture of why digital overload has become one of the most significant cognitive challenges of our time, and you will have started building awareness of your own digital consumption patterns through practical self-assessment exercises.
Topics Covered
Social Media and Stress
Exploring the documented relationship between social media usage frequency and stress hormone production. You will learn about research from the Journal of Behavioral Addictions and Computers in Human Behavior that reveals how comparison behaviors on platforms like Instagram and TikTok elevate anxiety levels and contribute to emotional exhaustion. The session covers findings on "doom scrolling," notification-driven stress responses, and how the brain processes curated online content differently from face-to-face interactions.
Cognitive Fatigue in Digital Environments
Understanding how task-switching between apps, constant information intake, and the pressure to stay available drain the brain's executive function resources. This segment examines attention residue, the myth of effective multitasking, and the neurological cost of context-switching throughout a typical workday. You will discover how even brief phone checks interrupt deep work cycles and why digital environments create a unique form of mental fatigue that differs from physical tiredness.
Screen-Time Tracking
Practical guidance on using built-in device features and third-party tools to measure your actual screen time. Most people significantly underestimate how many hours they spend on screens each day. This topic walks you through setting up tracking, interpreting the data, and identifying your peak usage patterns. You will also learn how to perform a personal digital audit that categorizes your screen time into productive, neutral, and draining activities, forming the baseline for later improvements.
Introduction to Digital Minimalism
An overview of digital minimalism principles, drawing from research in cognitive psychology and behavioral science. Rather than advocating for complete technology rejection, this topic introduces a balanced framework for evaluating which digital tools genuinely serve your goals and which merely consume attention. Participants will explore the concept of "intentional technology use" and learn the foundational steps for simplifying their digital ecosystem without sacrificing productivity or meaningful connections.
Session 2
September 22, 2026 • 19:00 EET
Digital Detox & Mindful Restoration
Practical techniques to reclaim your focus and rebuild cognitive resilience
Building directly on the awareness developed in Session 1, this second session shifts from understanding the problem to implementing concrete solutions. Participants will learn a range of practical, evidence-based techniques designed to restore cognitive function, reduce accumulated digital stress, and establish sustainable offline habits. The session balances guided exercises with educational content, allowing attendees to experience the benefits of mindful practices in real time. A dedicated interactive segment at the end gives everyone the opportunity to ask specific questions and receive guidance tailored to their personal circumstances.
Topics Covered
"Quiet Periods" for Mental Recovery
Learning how to structure intentional offline windows throughout your daily routine to allow your brain to process, consolidate, and rest. This segment covers the science behind the default mode network, the brain system that activates during periods of unfocused rest and plays a critical role in creativity, memory consolidation, and self-reflection. Participants will design a personalized "quiet period" schedule that fits their work and home life, identifying optimal times for device-free intervals ranging from brief five-minute breaks to longer evening or weekend disconnection windows.
Guided Meditation Exercises
A hands-on segment featuring live guided meditation specifically designed for people recovering from digital overstimulation. The exercises draw from research published in the journal Mindfulness and focus on body scan relaxation, breath awareness, and progressive attention-narrowing techniques. These methods have been shown in controlled studies to reduce cortisol levels, improve working memory capacity, and enhance emotional regulation after as few as ten minutes of daily practice. Participants will complete two short meditation exercises during the session and receive a framework for continuing practice independently.
Mindfulness and Focus Improvement
Going beyond meditation, this topic explores a broader set of mindfulness-based practices tailored for attention restoration. You will learn about the "attention restoration theory" from environmental psychology, which explains why natural environments replenish cognitive resources that digital environments deplete. The segment includes single-tasking exercises, mindful walking guidance, sensory grounding techniques, and strategies for creating "low-stimulation" environments at home or work. Each technique is paired with research evidence explaining why it works at a neurological level.
Interactive Q&A and Practical Techniques
The final segment of the webinar series is dedicated entirely to participant interaction. Attendees can submit questions in real time via the webinar platform, covering anything from personal screen-time challenges to requests for deeper explanation of specific studies referenced during the sessions. The expert will also share additional practical techniques that address common scenarios: managing work-related screen fatigue, establishing device-free family routines, dealing with social media FOMO, and creating sustainable long-term digital wellness habits that last beyond the initial motivation of the webinar.
