Helping people build healthier, more balanced relationships with technology
Find your digital intentionality score
Our Digital Intentionality Score will help you understand more about your phone habits.
Developed in association with author and digital wellbeing expert, Seyi Akiwowo, the tool draws on real behaviours and insights to help you understand how you engage with technology in everyday life.
See how your behaviour compares to the national average and receive practical guidance to help you build more intentional, balanced digital habits.
Tips for healthier digital habits
Written by
Seyi Akiwowo
Author and digital wellbeing expert
Your Digital Intentionality Score gives you personalised insights to help you better understand your digital habits, how you use technology, and where small changes could help you feel more in control. Here are some practical tips from Seyi Akiwowo that can help you build more intentional, balanced digital habits in everyday life.
Pause before you unlock: Take a moment to ask yourself why you picked up your phone before you start scrolling.
Start with a purpose: Having a clear reason for going online can help you stay focused on what you meant to do.
Notice when your attention shifts: Pay attention to moments where one app, message or notification takes you somewhere you didn’t intend to go.
Create boundaries around your screen time: Building regular breaks away from your phone can help you feel more present and balanced.
Use tools that support healthier habits: Features like focus modes, app timers and notification settings can help you shape a healthier digital environment.
Check in with how you feel: Notice which online experiences leave you feeling informed and connected, and which leave you feeling distracted or drained.
Explore our digital wellbeing manifesto and latest research with the University of Cambridge and Internet Matters
Find out moreTry the O2 scroll stopper
To help you stop scrolling when you don’t mean to, we’ve partnered with Spice Girl, Mel B, to launch the O2 scroll stopper – a bold, straight-talking WhatsApp callback service designed to support more intentional phone use.
The service is designed to help you create clearer boundaries around screen time and take more conscious control over how you use your phone every day.
Schedule a call featuring a pre-recorded message from Mel B, who will encourage you to take a breather from your phone and make more time for screen-free moments.
To try the O2 scroll stopper, simply send a message on WhatsApp to 07868 289802 or to request a callback.
By participating you agree that O2 can use your personal data to receive a call back from the O2 scroll stopper at the time you request. Find out more in O2’s Privacy Policy: O2 Privacy Policy Terms and Conditions.