Sleep & recovery Cognitive performance Mental health & wellbeing Musculoskeletal health

Digital Wellbeing Protocol

CCautionaryLow commitment8 steps · 2 supplements · 6 habits

What this protocol does

Evidence-based interventions to reduce the negative health effects of screen time, sedentary desk work, and social media. Targets sleep disruption, eye strain, posture, mental health, and physical inactivity from modern digital lifestyles.

Protocol steps

Movement breakshabitAAdequate Evidence

Every 30-60 minutes of sitting · 2-5 min

Breaks up prolonged sitting -- reduces all-cause mortality risk independent of exercise habits

20-20-20 eye rulehabitAAdequate Evidence

Every 20 minutes of screen work · 20 seconds

Reduces digital eye strain and dry eyes by relaxing the ciliary muscle

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Order these supplements

Get everything you need for this protocol delivered to your door.

Magnesium Glycinate

300mg

Lutein

10-20mg

Questions about Digital Wellbeing Protocol

What interactions should I watch for between supplements in this protocol?

What is the minimum I should take from this protocol to see results?

How quickly should I expect to notice a difference?

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.

Who it's for

Knowledge workers, students, and anyone spending 6+ hours per day on screens or at a desk.

Expected timeline

Sleep and mood improvements within 1-2 weeks. Posture and eye strain relief within days.

Monthly cost estimate

€0-€15/month

Ergonomic posture routinehabitAAdequate Evidence

Every 30 minutes at desk · 2 min

Prevents desk-related neck pain, back pain, and tension headaches

Social media time limitshabitAAdequate Evidence

Daily

Heavy social media use (>2h/day) linked to increased anxiety and depression in meta-analyses

Phone-free morninghabitAAdequate Evidence

First 30-60 min after waking

Preserves natural cortisol awakening response -- reactive phone checking spikes stress hormones

Digital sunsethabitAAdequate Evidence

1-2 hours before bed

Screen light suppresses melatonin and stimulating content raises cortisol, both delaying sleep

Magnesium GlycinatesupplementAAdequate Evidence

Evening · 300mg

Counteracts stress and muscle tension from prolonged desk work -- supports sleep quality

LuteinsupplementAAdequate Evidence

With meal · 10-20mg

Filters blue light in the retina -- protects against digital eye strain and macular damage