Digital media and smartphones are a firmly established part of everyday life, and their influence on wellbeing, concentration, and social relationships can be significant. Problematic smartphone use is also a topic that may come up in psychological and psychiatric practice. With the new series of interventions, Not less but better, the Minddistrict catalogue now offers a practice-oriented, evidence-based resource that addresses exactly this.
What is Not less but better?
The series comprises seven digital, evidence-based self-help modules that support young people (aged 14 and above) and adults in developing a more mindful and healthier relationship with their online time. The content is based on the app Not less but better by Wellspent, and was examined in a study conducted at Freie Universität Berlin, with positive effects on problematic smartphone use. Each module is structured as a 10-day programme, with daily exercises of 5 to 15 minutes – interactive, practical, and available in either audio or text format.
The approach of Not less but better: not doing without, but instead reflecting on online time. The modules combine behavioural psychology with micro-exercises. Topics such as impulse control, habit loops, internal and external triggers, and personal values are conveyed in a practical way and reinforced through concrete everyday tasks.
Overview of the seven modules
The modules can be used independently and selected by clients according to their own needs and interests:
- Healthy Smartphone Habits: Recognise impulses, habits, and triggers, and make more intentional use of your devices.
- Social Media: Develop a healthy approach to social comparison and use social media in a way that enriches rather than burdens.
- Digital Mindfulness: Identify digital routines, strengthen presence in the here and now, and question the automatic reach for the smartphone.
- Binge Watching: Become more intentional about streaming habits and align screen time with personal priorities.
- Work in Flow: Reduce distractions and use the smartphone purposefully for focused work, for example with the Pomodoro technique.
- Online Dating: Reflect on personal needs and beliefs in the context of dating apps and act with greater self-determination.
- For Parents: Consciously embrace being a role model, approach screen time in the family mindfully, and discover analogue alternatives.
The modules are suitable for individuals who wish to change their digital habits in favour of greater wellbeing. They can be used as a complement to therapeutic or psychiatric treatment, or as a low-threshold self-help offering.
Get started now
Not less but better is available in both German and English in the Minddistrict catalogue and can be flexibly integrated into existing care pathways. Would you like to find out more or use the modules with your clients? Feel free to get in touch via our contact form.