7 days

Self Paced


5 Minutes a day

Do you feel your technology has taken you over? 

Do you spend more time looking down than up?

Is it time to take control of your technology?

An invitation to... Assess your DIGITAL wellbeing.

Assess how you can maintain a positive relationship with your devices with the tools and know-how to take actions and feel better.

Join the 7 Day DIGITAL Reset

enter your details below to get started...

This is not a detox!

It's a chance to rebalance how you feel in the modern world.

main Programme Benefits

What to expect on your digital wellbeing assessment

Feel in control

connect with yourself & others

 Create lasting wellbeing

share experiences

Be a happier version of Yourself

manage stress & sleep better

What is The programme

Take this opportunity to consider your relationship with the digital world.

Is technology giving or taking from you? Regain your balance with the Pavelka Digital Wellbeing Playbook.

It’s NOT a digital detox because technology is simply a part of our lives. It can give us truly unforgettable experiences, such as instantly seeing a loved one on the other side of the world.

But where is the balance?

Our Digital Wellbeing Playbook and complementary Coaching Emails let you reflect on how tech-affected you are – and take small actions that can point you towards positive well-being.

Programme Overview


Before taking any action, start yourself off with a simple assessment. It all starts with identifying a clear picture of you.

01 Review

We begin this journey with some reflection, because well-being starts with awareness.Going through the reflection activity will set you up for the rest of your journey.

02 Reminder

In this part, we will focus on small actions that can lead to big health benefits.

03 Connection

As we have said – this isn’t a digital ‘detox’. Technology can connect us to our loved ones and empower our life choices.

04 Reframe

We want to be informed, we want to be global citizens; so we turn to the media to stay aware. But what else does the media do to us?

05 Routine

Learn how to use The Four Elements - Eat, Sweat, Think, Connect - to build a healthy daily routine that works for YOU.

06 Wind Down

After working on creating a healthy morning routine, it is time to consider the evening actions you want to set to help land your day gently and help you ease into sleep.

07 Commit

The final part of the playbook allows you to reflect and plan your actions with renewed purpose and awareness.

How It Works

Sign up

Take Assessment

Email Coaching

Take Action!

For Leaders & Teams!

Need an idea for Mental Health Week?

Please feel feee to share this with your team, simply copy, paste and edit the below text.

Dear Team,

You may have seen that Mental Health Awareness Week is coming soon. To help you gain awareness and take control of your wellbeing in the modern world, I'd like to share this Digital Wellbeing Playbook with you.

It's a 7 Day Digital Reset, that includes a short assessment followed by 7 days of email coaching. The result is that you feel more in control of your relationship with devices, social media and your technology.

I'd love to know how you got on, so please let me know if it supported your mental health awareness.

Frequently asked questions

What is the programme about?

This programme prompts you to assess your relationship with the digital world. It's not a 'detox' as technology is part of our lives. The aim of the programme is to support better awareness and control of how devices, social media and technology make you feel.

How much time does it take?

It's up to you! After you sign up, you can download the playbook and go through it at your own pace. You will also receive 7 emails, one a day, that provide further explanation. So, you could complete this programme in 10  days, or as much time as you need.

Who is the programme for?

The programme is suitable for everyone. This programme is especially for those who want to learn more about how awareness and The Four Elements - Eat, Sweat, Think, Connect - can help them in daily life, as well as to understand themselves and improve their well-being. 

What equipment do I need?

Access to the internet on a modern device (i.e. laptop or phone). All our materials are fully virtual and interactive but we do suggest that you print out the PDF to have a paper copy in front of you if you like to make some notes. Many of the activities do not require anything other than your attention and commitment. 

About Pavelka 

HeyI'm Jessie Pavelka,

I co-founded Pavelka as a way of bringing well-being to people and teams in organisations and businesses. 

It’s all about providing a framework of support that sees people as human beings and encourages them to connect to themselves, each other and the organisation as a whole.

After nearly two decades working within the health and fitness area, I discovered that making small changes in four areas of life made a significant improvement, creating a healthy and sustainable lifestyle.

From these insights I developed my own health philosophy, Eat Sweat Think Connect - The Four Elements - and I want to share it with you.

To learn a little more about The Four Elements, the Digital Wellbeing Playbook is a great place to start - so enjoy your journey!