Less scrolling, more living: a scientific approach to information hygiene

In light of modern challenges posed by information overload — especially false or misleading content — the concept of “information hygiene” is becoming increasingly relevant. In this article, we’ll explore what information hygiene is, what its principles are, and how its application can help users effectively combat the infodemic.

What is information hygiene and why is it important

The modern world requires not only the ability to use technology but also a conscious approach to digital security and information consumption. In 2020, the WHO issued an appeal to all countries calling for the fight against the infodemic, a public health phenomenon in which, faced with an abundance of information, people can become victims of manipulation and fake content.

The concept of “information hygiene” is often used interchangeably with “digital hygiene,” which is not entirely correct and can be misleading. While the terms sound similar, they cover different aspects. Digital hygiene refers to the technical and behavioral measures Internet users employ to avoid cyberattacks, data leaks, and fraud. Meanwhile, “information hygiene” primarily concerns the rules and principles that help people process information effectively and protect themselves from the negative impact of unverified or malicious data.

Our world today is overloaded with information: social networks, news, advertising, and instant messengers all create constant noise that affects our thinking, emotions, and behavior. This excessive information flow can lead to negative consequences for users:

  • Cognitive fatigue — reduced concentration and increased difficulty in making decisions.
  • Anxiety and stress — negative news and conflicting content elevate cortisol levels.
  • “Analysis paralysis” — information overload prevents decisive action.
  • Impaired critical thinking — increased susceptibility to manipulation and fake content.

Information hygiene helps filter the endless flow of data while maintaining clarity of mind and mental health. It is no coincidence that data from the World Health Organization were highlighted in this context. When an unprepared person faces an abundance of complex professional terms and contradictory data, this inevitably leads to cognitive exhaustion — a clear manifestation of disregarding information hygiene principles. As a result, people instinctively begin defending themselves against information noise by choosing simplified yet often erroneous interpretations of complex issues. A clear illustration of this phenomenon comes from research on cancer information-seeking behavior. Similar patterns emerged distinctly during the COVID-19 pandemic, when conflicting medical data directly influenced people’s attitudes toward health and safety issues. The wave of false information about the new virus triggered panic buying of food and toilet paper — people acted out of fear without verifying the data.

It is also noted that constant notifications from social networks and messengers reduce work efficiency. Scientists from the University of California have found that after being distracted by a message, the brain needs 23 minutes to return to deep concentration.

These examples convincingly demonstrate how closely information hygiene is connected to the most important aspects of our lives — from personal health and productivity to global epidemiological challenges.

Techniques and mindfulness: your algorithm for healthy information consumption

The sooner you clean up your information space, the better your quality of life becomes. As research by Technology, Mind, and Behavior has shown, people who limit their social media use to 30 minutes a day often report reduced anxiety and deeper sleep. Thus, by controlling your information diet, you can:

  • Increase productivity: less distracting content → more energy for what matters
  • Maintain mental health: less toxic content → more emotional stability
  • Develop critical thinking: fact-checking → reduced susceptibility to manipulation
  • Improve quality of life: conscious content selection → more valuable knowledge

If you constantly feel tired of the news, anxious after browsing social networks, or have difficulty concentrating, it’s time to clean up your information diet. Where to start? Essentially, information hygiene can be divided into two interrelated areas: practical — specific actions that reduce harm from information overload; and cultural — your internal attitudes and responsible approach to selecting and evaluating information. Thus, it becomes clear that information hygiene is not just a set of rules, but a habit of filtering the information flow, combining technical skills and awareness.

Principles of information hygiene:

• Set time limits. Limit time spent online, especially on social networks. This helps avoid information overload and maintain emotional balance. Most modern devices allow setting time limits for specific sites or apps.

• Establish information boundaries. Ignore unnecessary notifications, messages, or unopened emails. Many alerts can be disabled — don’t let them control your attention.

• Conduct a “subscription audit.” Unfollow toxic groups, negative blogs, and news channels that leave you irritated. Keep only sources providing useful knowledge or genuine joy. Regularly “clean” your subscriptions.

• Make digital detox a habit. Spend 1-2 hours before bed without news or social media. Try one internet-free day per month.

• Don’t rush. Separate your initial reaction from your true judgment. Avoid hasty conclusions, responses, or sharing. Give yourself time to reflect and “digest” information.

• Protect personal data. Be mindful of who receives your data and how it might be used later.

• Stay vigilant. Avoid suspicious calls, emails, files, or links to prevent falling victim to cybercrime.

Culture of information consumption
The modern information flow resembles a turbulent river — if you don’t control your movement, you can easily end up on the dangerous reefs of misinformation, overload, and manipulation. Forming a culture of conscious content consumption — a deliberate approach to selecting and processing information — isn’t just a useful skill but a necessity in a world where data has become a new form of “ecology.” Here are additional recommendations for consuming information alongside fact-checking:

• Maintain critical distance. Don’t panic or succumb to external emotional assessments of situations described in messages. Always ask: “Who benefits from me seeing this?”

• Apply the “30-second rule”: Before liking, commenting or reposting, consider the potential consequences of your actions.

• Develop critical thinking. Verify data sources, examine details, and assess their reliability. Consult specialized fact-checking communities (like GFCN) — your message may have already been debunked.

• Ensure reliability. Before sharing information, trace it to the original source and cross-check with multiple authoritative outlets. Always evaluate the quality of what you distribute.

• Filter formats. Long-form articles and books encourage deep engagement, while endless short videos and clickbait only fragment attention.

Start with 1-2 principles and gradually build your personal “ecosystem” of healthy information consumption. Remember: information should serve you, not clutter your mind.

Information hygiene isn’t just about “less screen time” but conscious data consumption. Practicing it protects your mental health from overload and anxiety, safeguards against manipulation and misinformation, and enhances effectiveness in work and life.