We live surrounded by screens, notifications, social networks, work platforms and countless online services that we use almost without thinking. Digital technology has become so intertwined with our daily lives. Just as we brush our teeth or recycle trash, we need new habits to move around this environment safely and healthily.
That set of customs is what we call today digital hygieneAnd we're not just talking about antivirus software or passwords: it also includes how we use our phones before bed, how many hours we spend in front of the screen, how much of our lives we expose on social media, and how We protect your privacy while browsing. The way we manage our digital identityOur data and our online time have a direct impact on our economy, our mental health, and our personal and professional relationships.
That set of customs is what we call today digital hygieneAnd we're not just talking about antivirus software or passwords: it also includes how we use our phones before bed, how many hours we spend in front of the screen, and how much we expose our lives on social media. The way we manage our digital identityOur data and our online time have a direct impact on our economy, our mental health, and our personal and professional relationships.
What is digital hygiene and why is it talked about so much?
Digital hygiene is the set of habits and routines which we apply consistently to ensure our online presence and technology use are safe, responsible, and healthy. It's much like personal hygiene: showering once a year is useless; consistency is key.
This idea of digital hygiene encompasses three key dimensions: security, privacy and health (especially mental)It's not enough to have an antivirus installed if we then use the same password for everything, accept any terms of service without reading, or sleep hugging our phones checking social media.
Furthermore, Our digital self is becoming increasingly intertwined with our physical selfWe shop online, work remotely, manage our banking through an app, flirt on dating apps, socialize on social networks… Any digital oversight can have very real consequences: financial fraud, identity theft, reputational damage, anxiety, insomnia, or problems in the workplace.
The World Health Organization reminds us that 1 in 7 teenagers between the ages of 10 and 19 suffers from some type of mental health disorderAnd the intensive use of technology, without healthy habits, certainly doesn't help reduce these figures. That's why digital hygiene isn't a fad, but a fundamental principle. a basic need in a hyperconnected society.
In cybersecurity, a very revealing phrase is often repeated: Around 80% of the success of protection measures depends on user habitsIt's not very useful to have great systems if someone then falls for a phishing email or carelessly shares their data on social media.
Key dimensions of digital hygiene: safety and health
When we talk about digital hygiene, it is useful to distinguish between two main areas that are closely related: the security and privacy section, and the part of health or well-being in the use of technology. Both are equally important.
Digital hygiene as security and privacy
The first aspect of digital hygiene has to do with How we protect our systems, accounts, and data Faced with threats such as malware, viruses, ransomware, data theft, or phishing attacks, it is advisable to know the origin of the malwareThis is what is often also called cyber hygiene.
In this area, digital hygiene consists of develop very basic but consistent cybersecurity habits: keep the operating system and applications updated, use strong and different passwords, enable two-step or multi-step authentication, perform regular backups, properly configure the home router, and be careful about what information we share on the network.
This safety hygiene is also supported by use the right tools: updated antivirusFirewalls, password managers, device encryption, backup solutions, and secure erase software are essential when disposing of a device. Just as we use soap and a brush to wash our hands, we need this basic protection "kit" in the digital world.
Digital hygiene as health and well-being
The second major dimension of digital hygiene focuses on our physical, mental and emotional well-being Regarding technology, it's not just about preventing hacking, but also about ensuring that screen time doesn't take its toll on our health.
This includes habits such as set screen time limits (at work and during leisure time), take visual breaks, avoid intensive use of mobile phones before going to bed, take care of your posture with a good ergonomic chair, or reduce overexposure of your life on social networks.
The call electronic hygiene It focuses specifically on how the use of devices, especially before bed, influences sleep quality. The blue light emitted by screens can interfere with melatonin production and disrupt our biological clock, causing Difficulty falling asleep, nighttime awakenings, and feeling tired upon waking.
Therefore, within healthy digital hygiene, measures such as the following are recommended: Stop using screens at least one hour before going to bedActivate night modes or blue light filters and keep the bedroom as free of electronic devices as possible.
Why do we find it so difficult to have good digital hygiene?
One of the major complications is that, unlike physical disorder, Digital chaos is often invisibleWe don't see piles of papers or junk in the living room, even though our hard drives, cloud storage, and accounts are full of files, photos, emails, and applications that we don't use at all.
Our devices are increasingly more storage capacitySo we're hardly ever forced to clean up. Blurry photos, outdated documents, old emails, and apps we installed "just to try" and never opened again all accumulate. All of that consumes space, resources, and, in the case of cloud data, energy in data centers.
The ease of generating and storing information makes it Let's break the habit of filtering what's really importantWe save things out of habit, without thinking, and over time it becomes increasingly difficult to set limits. In environmental terms, there is already talk that A huge portion of the data stored on the Internet is “digital junk”which is not used for anything and yet continues to generate energy consumption and CO2 emissions.
Furthermore, digital experiences have very little friction: Creating a new account, uploading a photo, accepting terms and conditions, or installing an app is just a couple of clicks away.This immediacy means we don't stop to think about security risks, the impact of giving away data, or whether we really need this new service.
All of this translates into cluttered devices, outdated profiles, and poorly maintained configurations, which are the perfect breeding ground for security vulnerabilities and for an unhealthy use of technology.
Digital hygiene in cybersecurity: essential habits
In the field of personal and corporate cybersecurity, digital hygiene seeks keep the hardware and software in good condition to reduce the risk of infections, data theft, and unauthorized access. They aren't dramatic measures, but they are very effective if maintained over time.
Strong passwords and password manager
One of the basic pillars is the proper password managementDigital hygiene recommends completely avoiding using the same password for multiple accounts and discarding obvious passwords (birth dates, pet names, sequences like “123456”, etc.).
Secure passwords should have at least 12 characters, combine uppercase letters, lowercase letters, numbers and symbols, and change periodically, especially in sensitive services such as email, social networks, online banking or company access.
Since it is impossible to memorize many strong and different passwords, Using a password manager is an almost essential practice (and it's useful to know how) View passwords stored in the browserThis type of tool generates complex keys, stores them encrypted, and allows us to access them with a master password and, preferably, with multi-factor authentication.
Multi-factor authentication (MFA)
Multi-factor authentication adds a second layer of security: In addition to the password, something else is requested (a temporary code, a fingerprint, a physical key…). This way, even if someone steals or guesses the password, they won't be able to access it without that second factor.
It is recommended to enable MFA on all critical accounts: email, social media, cloud services, banking or payment apps, and corporate accessMany applications allow you to use specific apps like Google Authenticator or Authy, and even save backup codes in the password manager itself.
Regular backups
Another basic digital hygiene habit is perform regular backupsThis is how we protect ourselves against hardware failures, losses, theft, accidental deletions, or ransomware attacks.
Ideally, you should combine cloud backups and local backups (for example, on an external hard drive, and following good practices of hard drive maintenance), and choose which data is truly critical: work documents, family photos, administrative information, etc. Scheduling these backups to run automatically helps them not to depend on our memory.
Software, application, and firmware updates
Outdated software is one of the biggest enemies of security. Each update usually includes patches that fix bugs that cybercriminals could exploit to gain access to our systems.
Digital hygiene involves Keep the operating system, browser, apps we use daily, and firmware up to date of devices such as routers, smart TVs, or connected cameras. Whenever possible, it's advisable to enable automatic updates, and, if there's a problem, know how to fix it. repair Windows after a serious infection.
At the same time, it's a good idea to clean from time to time: uninstall apps we no longer use It reduces the attack surface and simplifies the management of permissions and updates.
Router and home network protection
The router is the gateway to our home networkTherefore, it's a fundamental part of digital hygiene. Many users leave it with the factory settings, which poses a risk.
Some recommended practices are Change the default Wi-Fi network name, modify the router's username and password, and keep the firmware updated. and disable features we don't need, such as remote access, WPS, or certain automatic services.
It is also advised Enable WPA2 or WPA3 encryption on the wireless network and, if possible, create a separate guest network for visitors or third-party devices.
Firewall, antivirus and device encryption
The digital hygiene "first aid kit" cannot be without a good antivirus and a well-configured firewallThe antivirus software should always be up-to-date and scheduled to perform regular scans, while the firewall helps filter suspicious traffic and prevent unauthorized connections.
Encrypting devices (laptops, mobiles, tablets, external drives, or even cloud storage) adds an extra layer: If the device is lost or stolen, the data will be unreadable without the correct key.Today, many operating systems include built-in encryption options that should be enabled, especially on computers used outside the home.
Secure erase and removal of hard drives
When it's time to sell, recycle, or dispose of a device, Deleting files manually is not enough or restore over the previous version. Digital hygiene means ensuring that our data cannot be easily recovered.
For this it is recommended format and use secure erase tools that overwrite the information on the disk. In the case of highly sensitive disks, some organizations choose to physically destroy the storage medium to avoid risks.
Privacy and social media: a delicate part of digital hygiene
Digital hygiene also has a very important component of privacy managementMany of the threats or problems do not come from viruses, but from what we ourselves share without realizing it.
It is essential to review the privacy settings on social networks and online services, so that Let's control who sees what.It is not advisable to publish data such as home address, telephone number, official documents, or financial information in open environments.
It's also wise to be wary of Tests, games, and surveys that request personal data (full name, pet names, schools, etc.), because they are often used to profile users or guess passwords and recovery answers.
Digital hygiene also includes being selective with the permissions we give to apps: Not all apps need access to location, microphone, camera, or contact listReviewing these permissions from time to time helps reduce exposure.
On public Wi-Fi networks, you should avoid sending sensitive information (bank details, login credentials) and, if possible, Use a VPN to encrypt trafficIn any case, when making purchases or transactions, you should check that the website uses HTTPS and displays the padlock icon in the browser.
Avoid social engineering and phishing
Social engineering is based on trick the user into opening the door themselves: emails impersonating known entities, alarmist SMS messages, calls pretending to be from the bank, fake prize announcements, etc.
Good digital hygiene involves developing a certain "nose" to detect these attempts: do not click on suspicious links, avoid downloading unexpected attachments and learn to detect a malicious PDFCheck the sender's real address and be wary of messages that are urgent or generate fear.
Before responding with sensitive data, the sensible thing to do is Verify the source through another channel (calling the bank directly, accessing the website by manually typing the address, etc.). Sharing these kinds of good practices with family and friends is also part of collective digital hygiene.
Digital hygiene, teleworking and the professional environment
The rise of teleworking since the pandemic has highlighted the importance of digital hygiene for both individuals and companies. Working from home involves using home networks and, often, personal devices. to access corporate information.
In this context, it becomes essential to adopt measures such as Avoid public Wi-Fi networks when handling sensitive dataConnect to the company through a secure VPN and properly configure all devices connected to the home network (video game console, virtual assistants, cameras, robot vacuum cleaner, etc.).
Digital hygiene at work is not limited to software: It also includes the worker's healthTaking visual breaks of a few minutes every hour, using an ergonomic chair, adjusting the screen height, or using accessories like wrist rests help prevent physical discomfort and fatigue; in addition, it is helpful to practice exercises to write on the computer.
At the organizational level, many companies are adopting advanced monitoring and response solutions (such as XDR or similar) and, at the same time, reinforcing the training of its employees in digital hygiene habitsIt's no use having very sophisticated systems if the staff doesn't know how to recognize a malicious email or carelessly shares credentials.
Electronic hygiene and sleep quality
Electronic hygiene is a specific part of digital hygiene focused on How device use affects our sleepUsing screens until late at night, constant notifications, or the habit of sleeping with your mobile phone in your hand are related to problems falling asleep and poorer rest.
Prolonged exposure to blue light from mobile phones, tablets, computers and televisions interferes with melatonin productionThe hormone that regulates sleep can disrupt our biological clock. Furthermore, checking work emails, social media, or negative news right before bed increases stress.
Basic electronic hygiene recommendations include: set a time limit for stopping the use of devices (ideally, at least one hour before going to bed), activate night modes or blue light filters and keep the bedroom as free of screens as possible.
Those who have difficulty sleeping may notice improvement if they make their mobile phone a secondary concern at night: Use a traditional alarm clock instead of your phone, and leave your mobile phone charging outside the bedroom. and reserve the last few minutes of the day for relaxing activities (reading on paper, gentle stretching, meditation, etc.).
Overexposure, mental health and digital education
Digital hygiene also invites us to reflect on how much of our lives do we share on the InternetBetween stories, photos, videos and posts, many people end up turning their daily lives into a kind of constant "reality show".
This overexposure can have consequences for the self-esteem, social relationships, and connection with the real worldSeeking constant approval through likes, comparing oneself to other seemingly perfect lives, or measuring one's worth based on the interaction generated by posts is a dangerous path for mental health.
That's why digital hygiene suggests to put a stop to what we shareReserve some time for privacy and remember that it's not necessary to upload every minute of our lives. It also helps to diversify our hobbies and dedicate time to activities away from the screen: sports, reading, nature, face-to-face conversations, etc.
In the case of children and adolescents, digital hygiene education is as important as teaching them to brush their teeth or to cross the street. Parents can establish agreements for the responsible use of technologyagreeing on schedules, types of content, rules for social media, and ways to ask for help if they feel uncomfortable with something they see online.
Tools such as self-assessment tests of technology use can be useful for to detect if we are falling into unhealthy patterns (excessive connectivity, mobile phone dependency, difficulty disconnecting from work, etc.) and take timely action.
In this new digital context, taking care of our hygiene is not limited to the physical: Good technology habits have become the first line of defense against cyber threats and also a pillar of emotional well-beingIntegrating simple routines—protecting passwords, updating devices, limiting exposure on networks, organizing our data, respecting screen-free breaks—allows us to enjoy the benefits of technology without it getting out of hand and without our digital identity ending up as a messy closet we'd rather not open.
