Sleep & recovery Cognitive performance Mental health & wellbeing Musculoskeletal health

Digital Wellbeing Protocol

BBuilding confidence

Worth a test run.

Low commitment8 steps · 2 supplements · 6 habits

Latest evidence update: 2026-12-28

Open as constellation

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.

What to expect

Synthesized from research on this protocol's components. Individual response varies.

Weeks 4–8

Look for: Anxiety symptoms may begin to ease — about half of clinical studies on magnesium supplementation report reductions in subjective anxiety in both anxious and hypertensive samples.

Not yet expected: Resolution of leg cramps if you get them — magnesium has not shown statistically significant effects on cramp intensity or frequency in older adults at four weeks.

Backed by 2 studies

The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review
Magnesium for skeletal muscle cramps.

Weeks 8–12

Look for: A small but measurable systolic blood pressure reduction (around 2 mm Hg) becomes detectable at roughly three months of consistent magnesium supplementation around 370 mg/day. Red blood cell magnesium status continues climbing.

Not yet expected: Full magnesium tissue saturation — 24-hour urine magnesium excretion only reaches steady state around 40 weeks of consistent supplementation, well beyond a 12-week window.

Expected outcomes

Research outcomes from 3 supplements and habits (11 data points)

Outcome estimates are derived from published research and represent population-level associations, not guaranteed individual results. Consult a healthcare professional before making decisions based on these estimates. Combined effects account for shared biological mechanisms between interventions.

Protocol steps

Movement breakshabitASolid confidence

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 rulehabitEInsufficient 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

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Questions about Digital Wellbeing Protocol

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Research behind the components

Aggregated from the supplements and habits in this protocol; not a composite protocol grade · 237 studies referenced

Referenced studies (237)

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.