https://swaroopjoshi.in/slides/SlidesHugoBlox Kit (https://hugoblox.com)en-usFri, 21 Aug 2026 00:00:00 +0000https://swaroopjoshi.in/media/icon_hu_4af439994a67251.pnghttps://swaroopjoshi.in/slides/https://swaroopjoshi.in/slides/digital-wellness-nit-goa-2026/Fri, 21 Aug 2026 00:00:00 +0000https://swaroopjoshi.in/slides/digital-wellness-nit-goa-2026/<h1 id="digital-wellness">Digital Wellness</h1> <h2 id="nit-goa-induction-2026">NIT Goa Induction 2026</h2> <p>Swaroop Joshi</p> <p>August 23 • श्रावण शुद्ध एकादशी</p> <hr> <!-- hide --> <h2 id="warm-up-questions-on-menti">Warm up questions on menti</h2> <ul> <li>In one word, why do you want to do engineering?</li> <li>Name one of your hobbies</li> <li>How many hours do you spend on this hobby?</li> <li>Rate the following statements (Strongly Agree&ndash;Strongly Disagree): <ul> <li>I am concerned about my screen usage</li> <li>I am familiar with techniques to manage my screen time</li> <li>I want to learn how to manage my screen time better</li> </ul> </li> </ul> <hr> <h2 id="why-this-topic">Why this topic?</h2> <aside class="notes"> Ask listeners why they think this topic is important. </aside> <hr> <h3 id="our-approach">Our Approach</h3> <div style="display: flex; gap: 2rem;"> <div style="flex: 1;"> <p><strong>Lens</strong></p> <span class="fragment " > <p>IKS</p> <p>Neuroscience</p> </span> </div> <div style="flex: 1;"> <p><strong>Challenges</strong></p> <span class="fragment " > Global Market Forces </span> </div> <div style="flex: 1;"> <p><strong>Solutions</strong></p> <span class="fragment " > Tools you can use </span> </div> </div> <hr> <h2 id="how-many-times-do-i-pick-up-my-phone-everyday">How many times do I pick up my phone everyday?</h2> <hr> <h2 id="lets-ask-your-phone">Let&rsquo;s ask your phone</h2> <h3 id="android">Android</h3> <ol> <li>Settings &gt; Digital Wellbeing and Parental Controls.</li> <li>First time use: need to set up your profile.</li> <li>Digital Wellbeing &gt; <em>Show Your Data</em> &gt; see <em>Unlocks</em>.</li> </ol> <h3 id="iphone">iPhone</h3> <ol> <li>Settings &gt; Screen Time &gt; Turn On Screen Time.</li> <li>Settings &gt; Screen Time &gt; <em>See All &hellip; Activity</em>.</li> <li>Scroll down to <em>Pickups</em>.</li> </ol> <hr> <!-- no-branding --> <h2 id="your-phones-stats">Your phone&rsquo;s stats</h2> <div style="display: flex; gap: 2rem;"> <div style="flex: 1;"> <p> <figure > <div class="flex justify-center "> <div class="w-full" ><img src="https://www.twilio.com/content/dam/twilio-com/global/en/blog/legacy/2022/how-much-time-youre-spending-on-your-phone/Time_Spent_Android_qeiqqG8.png" alt="Android Digital Wellbeing" loading="lazy" data-zoomable /></div> </div></figure> </p> </div> <div style="flex: 1;"> <p> <figure > <div class="flex justify-center "> <div class="w-full" ><img src="https://www.twilio.com/content/dam/twilio-com/global/en/blog/legacy/2022/how-much-time-youre-spending-on-your-phone/Screen_Time.jpeg" alt="iOS Screen Time" loading="lazy" data-zoomable /></div> </div></figure> </p> </div> </div> <hr> <h2 id="average-phone-pickups--day">Average phone pickups / day<sup id="fnref:1"><a href="#fn:1" class="footnote-ref" role="doc-noteref">1</a></sup></h2> <h3 class="r-fit-text">150</h3> <hr> <h2 id="attention-span">Attention Span<sup id="fnref:2"><a href="#fn:2" class="footnote-ref" role="doc-noteref">2</a></sup></h2> <h3 class="r-fit-text">47 sec</h3> <hr> <!-- ## Clinical Addiction <h3 class="r-fit-text">20-25 / week</h3> <h3 class="r-fit-text">new cases at NIMHANS SHUT</h3> --- --> <h2 id="screen-time-statistics">Screen time statistics<sup id="fnref:3"><a href="#fn:3" class="footnote-ref" role="doc-noteref">3</a></sup></h2> <p>$7 h \times 365 d \times 4 y$</p> <h3 class="r-fit-text">10,220 hours</h3> <hr> <h2 id="an-asymmetric-battle">An Asymmetric Battle</h2> <p>Top engineers, designers, psychologists + 💰 + ✨</p> <p>v/s</p> <p>18 year old student with a phone 👨🏽‍🎓 👩🏽‍🎓</p> <hr> <!-- ## Casino Mechanics --> <p>Predictable reward ⇒ Dopamine ⬇️</p> <p>Probabilistically Uncertain reward ⇒ Dopamine ⬆️</p> <span class="fragment " > <img src="https://media-cdn.tripadvisor.com/media/photo-o/29/b9/f8/14/gaming-floor.jpg" alt="Casino Floor" width="600"/> </span> <hr> <h2 id="addictive-mechanics-of-casino-games">Addictive mechanics of casino games</h2> <p>🂮♠️♥️♣️♦️🂡</p> <ol> <li>Intermittent Variable Rewards</li> <li>The &ldquo;Near-Miss&rdquo; Effect</li> <li>The Illusion of Agency &amp; Rapid Feedback</li> <li>No termination cues</li> </ol> <!-- --- ## Casino vs. Algorithmic Feed | | | | |-------|---------------|-----------| |Pulling the Slot Lever|Pulling the Feed|Physical gesture → uncertain state transition| |Near Miss|Unread notification|Vague preview alerts create an open information loop that forces a check.| --- ## Casino vs. Algorithmic Feed | | | | |-------|---------------|-----------| |Player Agency|Like / Comment / Share|Rapid feedback on actions creates a sense of control and agency.| |No Clocks or Windows on Casino Floors|Infinite Scroll, Auto-Play, Hidden Status Bars|Removes structural stopping cues so the session has no natural termination boundary.| --> <hr> <h2 id="a-lottery-game">A lottery game</h2> <p>You have a scratch card with 3 boxes. If you scratch all 3 boxes and they have the same symbol, you win ₹10,000. Otherwise, you win nothing.</p> <span class="fragment " > <p>Card A: 7️⃣ 4️⃣ 2️⃣</p> <p>Card B: 7️⃣ 7️⃣ 6️⃣</p> </span> <span class="fragment " > Raise your hand ✋🏽 if you felt Card B was <em>so close</em>! </span> <hr> <h2 id="biggest-powers">Biggest powers</h2> <p>Google, Microsoft, Apple, Meta, Amazon</p> <p>Valuations bigger than many countries&rsquo; budgets 💰</p> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>Till recently: If you aren&rsquo;t paying for the product, you are the product</p> </blockquote> </span> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>Now (AI era): You are not just the product; you are the raw training dataset and the behavioral lab rat.</p> </blockquote> </span> <hr> <h2 id="with-such-big-powers-working-against-me-what-should-i-do">With such big powers working against me, what should I do?</h2> <hr> <h2 id="the-iks-lens">The IKS Lens</h2> <p> <figure > <div class="flex justify-center "> <div class="w-full" > <img alt="Bhagvad Gita 6.06" srcset="https://swaroopjoshi.in/slides/digital-wellness-nit-goa-2026/bg06-06_hu_1d0da4d91a718928.webp 320w, https://swaroopjoshi.in/slides/digital-wellness-nit-goa-2026/bg06-06_hu_43e82a61fa8714ad.webp 480w, https://swaroopjoshi.in/slides/digital-wellness-nit-goa-2026/bg06-06_hu_cf60bdf4c2ea8dbc.webp 760w" sizes="(max-width: 480px) 100vw, (max-width: 768px) 90vw, (max-width: 1024px) 80vw, 760px" src="https://swaroopjoshi.in/slides/digital-wellness-nit-goa-2026/bg06-06_hu_1d0da4d91a718928.webp" width="760" height="507" loading="lazy" data-zoomable /></div> </div></figure> </p> <hr> <h2 id="inner-layer--outer-layer">inner layer &gt; outer layer</h2> <p> <figure > <div class="flex justify-center "> <div class="w-full" ><img src="https://anandamayawellness.com/files/page/image/49f8fe089b05fa3ccbe52005cc9dd659/anandamaya_wellness_center_holistic_mantra_633008a1d00ee.webp" alt="Pancha Kosha" loading="lazy" data-zoomable /></div> </div></figure> </p> <hr> <h2 id="the-ratha-metaphor">The ratha metaphor</h2> <div style="display: flex; gap: -2rem;"> <div style="flex: 1.4;"> <p> <figure > <div class="flex justify-center "> <div class="w-full" ><img src="https://deccanviews.wordpress.com/wp-content/uploads/2016/09/image0151.png?w=625" alt="Ratha or Chariot" loading="lazy" data-zoomable /></div> </div></figure> </p> </div> <div style="flex: 1;"> <ul> <li>रथी = core self</li> <li>सारथी = intellect</li> <li>लगाम = mind</li> <li>रथ = body</li> <li>घोडे = senses</li> <li>मार्ग = external world</li> </ul> </div> </div> <p>कठोपनिषद् 1.3.3-4</p> <hr> <h2 id="the-warning">The warning</h2> <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>यस्त्वविज्ञानवान्भवत्ययुक्तेन मनसा सदा । तस्येन्द्रियाण्यवश्यानि दुष्टाश्वा इव सारथेः ॥ (कठोपनिषद् 1.3.5)<sup id="fnref:4"><a href="#fn:4" class="footnote-ref" role="doc-noteref">4</a></sup></p> </blockquote> <p>You planned to study for an exam, but two hours later, you are still staring at cute cats&rsquo; reels!</p> <p><em>The horses hijacked the chariot</em>.</p> <hr> <h2 id="how-to-hold-the-reins">How to hold the reins?</h2> <p><span class="fragment " > विवेकः = discernment </span> <br/></p> <span class="fragment " > श्रेयस् = long-term benefit <br/> प्रेयस् = short-term pleasure </span> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>Train the mind to choose the long-term benefit over short-term pleasure.</p> <p>Use the intellect to make the discipline and follow it.</p> </blockquote> </span> <hr> <!-- no-branding --> <h2 id="approaches-deep-work">Approaches: Deep Work</h2> <div style="display: flex; gap: -2rem;"> <div style="flex: 1;"> <p> <figure > <div class="flex justify-center "> <div class="w-full" ><img src="https://m.media-amazon.com/images/I/71din4TLubL.jpg" alt="Deep Work Book Cover" loading="lazy" data-zoomable /></div> </div></figure> </p> </div> <div style="flex: 1;"> <p><span class="fragment " > $\text{High-Quality Output} = (\text{Time Spent}) \times (\text{Intensity of Focus})$ </span> <br/><br/></p> <span class="fragment " > <p>❗️ IQ is not part of the equation</p> <p>🤔 Which of the two factors do you want to improve?</p> </span> </div> </div> <hr> <h2 id="techniques">Techniques</h2> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>Time blocks &ndash; Plan your whole day, including social media time.</p> </blockquote> </span> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>10-minute boredom rep &ndash; do nothing!</p> </blockquote> </span> <hr> <h2 id="approaches-atomic-habits">Approaches: Atomic Habits</h2> <div style="display: flex; gap: -2rem;"> <div style="flex: 1;"> <p> <figure > <div class="flex justify-center "> <div class="w-full" ><img src="https://cdn2.penguin.com.au/covers/original/9781473565425.jpg" alt="Atomic Habits Book Cover" loading="lazy" data-zoomable /></div> </div></figure> </p> </div> <div style="flex: 1;"> <p><span class="fragment " > ✅ Make the good habit obvious, attractive, easy, and satisfying. </span><br/><br/> <span class="fragment " > ❌ Make the bad habit invisible, unattractive, hard, and unsatisfying. </span><br/><br/> <span class="fragment " > 🪜 Habit stacking </span></p> </div> </div> <hr> <h2 id="techniques-1">Techniques</h2> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>&ldquo;I will check my phone only after I finish my breakfast.&rdquo;</p> </blockquote> </span> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>&ldquo;I will not take my phone to the mess hall.&rdquo;</p> </blockquote> </span> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>Put your phone in the cupboard when you are studying.</p> </blockquote> </span> <hr> <!-- no-branding --> <h2 id="approaches-indistractable">Approaches: Indistractable</h2> <div style="display: flex; gap: -2rem;"> <div style="flex: 1;"> <p> <figure > <div class="flex justify-center "> <div class="w-full" ><img src="https://images-na.ssl-images-amazon.com/images/S/compressed.photo.goodreads.com/books/1559847987i/44595007.jpg" alt="Indistractable Book Cover" loading="lazy" data-zoomable /></div> </div></figure> </p> </div> <div style="flex: 1;"> <p><br/><br/> <span class="fragment " > 🪤 The investment trap </span><br/></p> <p><span class="fragment " > ‼️ Distraction is an Escape from Pain </span><br/></p> <span class="fragment " > 🤝 3 committments: Effort, Price, Identity </span> </div> </div> <hr> <h2 id="techniques-2">Techniques</h2> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>10-minute resistance challenge &ndash; if you feel the urge to pick up the phone when you are studying, wait for 10 min.</p> </blockquote> </span> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>Move the distracting apps to a folder in the last page of your home screen.</p> </blockquote> </span> <span class="fragment " > <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>Enable greyscale mode on your phone (Through Accessibility settings).</p> </blockquote> </span> <hr> <div style="display: flex; gap: -2rem;"> <div style="flex: 1.5;"> <p> <figure > <div class="flex justify-center "> <div class="w-full" ><img src="https://thumbs.dreamstime.com/b/lord-krishna-as-arjuna-s-charioteer-kurukshetra-battlefield-divine-bhagavad-gita-digital-art-powerful-digital-illustration-441807597.jpg?w=1268" alt="Krishna as charioteer" loading="lazy" data-zoomable /></div> </div></figure> </p> </div> <div style="flex: 1;"> <blockquote class="border-l-4 border-neutral-300 dark:border-neutral-600 pl-4 italic text-neutral-600 dark:text-neutral-400 my-6"> <p>Your attention is the most valuable resource you have.</p> <p>Protect it well.</p> <p>Use it wisely.</p> </blockquote> </div> </div> <hr> <h2 id="thank-you-">Thank you 🙏🏽<hr/></h2> <p><strong>Prof. Swaroop Joshi</strong></p> <p>Associate Professor • CS &amp; IS Department</p> <p>BITS Pilani • KK Birla Goa Campus</p> <p>🌐 swaroopjoshi.in</p> <div class="footnotes" role="doc-endnotes"> <hr> <ol> <li id="fn:1"> <p><a href="https://www.screentox.app/statistics/">Screen Time Statistics 2025</a>&#160;<a href="#fnref:1" class="footnote-backref" role="doc-backlink">&#x21a9;&#xfe0e;</a></p> </li> <li id="fn:2"> <p>Mark, G. (2023). <em>Attention span: A groundbreaking way to restore balance, happiness and productivity</em>. Hanover Square Press.&#160;<a href="#fnref:2" class="footnote-backref" role="doc-backlink">&#x21a9;&#xfe0e;</a></p> </li> <li id="fn:3"> <p><a href="https://www.shortsintel.com/statistics/screen-time">Shortintel Screen Time Statistics 2026</a>&#160;<a href="#fnref:3" class="footnote-backref" role="doc-backlink">&#x21a9;&#xfe0e;</a></p> </li> <li id="fn:4"> <p>If the buddhi, being related to a mind that is always distracted, loses its discriminations, then the senses become uncontrolled, like the vicious horses of a charioteer.&#160;<a href="#fnref:4" class="footnote-backref" role="doc-backlink">&#x21a9;&#xfe0e;</a></p> </li> </ol> </div>https://swaroopjoshi.in/slides/digital-a11y-2026/Sat, 25 Jul 2026 00:00:00 +0000https://swaroopjoshi.in/slides/digital-a11y-2026/<h1 id="introduction-to-digital-accessibility">Introduction to Digital Accessibility</h1> <!-- ## Towards Inclusion Seminar --> <p>Swaroop Joshi • BITS Pilani • KK Birla Goa Campus</p> <p>July 25, 2026 • आषाढ शुद्ध एकादशी</p> <hr> <h2 id="the-curb-cut-effect">The Curb Cut Effect</h2> <span class="fragment " > ❣️ When we design intentionally for disability, we create innovations that empower everybody. </span> <div class="r-hstack" style="align-items: left;"> <div style="flex: 1;"> <p> <figure > <div class="flex justify-center "> <div class="w-full" > <img alt="Curb Cut Effect" srcset="https://swaroopjoshi.in/slides/digital-a11y-2026/curb-cut_hu_8c987e73fb01a45f.webp 320w, https://swaroopjoshi.in/slides/digital-a11y-2026/curb-cut_hu_2e1f4284da9aea53.webp 480w, https://swaroopjoshi.in/slides/digital-a11y-2026/curb-cut_hu_f26f738495063ef1.webp 760w" sizes="(max-width: 480px) 100vw, (max-width: 768px) 90vw, (max-width: 1024px) 80vw, 760px" src="https://swaroopjoshi.in/slides/digital-a11y-2026/curb-cut_hu_8c987e73fb01a45f.webp" width="760" height="507" loading="lazy" data-zoomable /></div> </div></figure> </p> </div> <div style="flex: 1;"> <span class="fragment " > <h3 id="more-examples">More examples</h3> <p>PayTM Sound Box</p> <p>AudioBooks</p> </span> </div> </div> <hr> <h2 id="what-is-digital-accessibility">What is Digital Accessibility?</h2> <p>Digital Accessibility (a11y) refers to the inclusive practice of removing barriers that prevent people with disabilities from interacting with or accessing websites, digital tools, and technologies.</p> <hr> <h2 id="indias-rpwd-act-2016">India&rsquo;s RPWD Act 2016</h2> <p>Public digital platforms are legally required to remove <span class="fragment highlight-red" > digital barriers </span> for all citizens </br></br></p> <p><span class="fragment " > Visual </span> <span class="fragment " > • Auditory </span> <span class="fragment " > • Motor </span> <span class="fragment " > • Cognitive </span></p> <hr> <h2 id="the-persona-spectrum">The Persona Spectrum</h2> <table> <thead> <tr> <th></th> <th style="text-align: center"></th> </tr> </thead> <tbody> <tr> <td>Permanent</td> <td style="text-align: center"><span class="fragment " > Being visually impaired or blind 👩🏽‍🦯 </span></td> </tr> <tr> <td>Temporary</td> <td style="text-align: center"><span class="fragment " > Fracturing a wrist due to a small accident 💥 </span></td> </tr> <tr> <td>Situational</td> <td style="text-align: center"><span class="fragment " > Using your phone while holding an umbrella ☔️ </span></td> </tr> </tbody> </table> <hr> <h2 id="why-a11y">Why a11y?</h2> <p><span class="fragment " > Ethical </span> </br></p> <p><span class="fragment " > Legal </span> </br></p> <span class="fragment " > Business </span> <hr> <h2 id="4-habits-you-can-start-today">4 Habits You Can Start Today!</h2> <span class="fragment " > <p>1️⃣ <strong>Add Alt-Text everywhere</strong> ✅</p> <p>Images in social media posts, Slide decks</p> </span> <span class="fragment " > <p>2️⃣ <strong>Check colour contrast</strong> ✅</p> <p>Avoid light grey or yellow text on white backgrounds</p> </span> <span class="fragment " > <p>3️⃣ <strong>Add Auto-Captions to videos</strong> ✅</p> <p>Enable captions on reels, project videos</p> </span> <span class="fragment " > <p>4️⃣ <strong>Use Proper Headings in Docs</strong> ✅</p> <p>Heading levels in GDocs/Word instead of &ldquo;bold&rdquo;</p> </span> <hr> <h2 id="some-useful-tools">Some useful tools</h2> <ul> <li> <p>Axe and Lighthouse — Chrome browser plugins</p> </li> <li> <p>A11YJobs.com</p> </li> <li> <p>LearnDigitalAccessibility.com <span class="fragment " > — 🌟 Our Project! 🌟 </span></p> </li> </ul> <hr> <h2 id="thank-you">Thank you!</h2> <p><strong>Prof. Swaroop Joshi</strong></p> <p>Associate Professor, CS &amp; IS Department</p> <p>BITS Pilani · KK Birla Goa Campus</p> <p>📧 swaroopj [at] goa.bits-pilani.ac.in</p> <p>🌐 swaroopjoshi.in</p> <p>𝕏   @swaroopjcse</p>