Understanding Why Digital Detox Matters
At this point, we all pretty much know that digital overload contributes to anxiety, poor sleep, decreased focus, and impaired social connections. A review of multiple studies found that decreased mental health was connected with screen time and, particularly, leisure screen time. Using devices for work or school did not seem to have as much of a negative impact as spending large amounts of time on screens as a leisure activity. Doing other activities off your phone with your downtime significantly improves mental wellbeing. So, once your work is done, log off and call a friend, make a cake, take a walk or any number of other activities that allow your body and brain to connect without the involvement of a device.
Other studies have shown that even brief disconnection periods can reduce stress hormones and improve mental clarity. Keep in mind that the goal isn't abandoning technology but establishing a healthier relationship with it. Here are some ideas on how to do more of that.
Start Small and Set Clear Boundaries
Start with reasonable timeframes like device-free meals or 2-hour evening breaks. Again, you do not have to abandon your devices altogether. Even small amounts of time away can be beneficial. You can also create tech-free zones in your home. Maybe you start with a dining or living room and can eventually declare bedrooms device-free. Using "airplane mode" strategically during focused work or family time could also feel nice for you individually or for your family.
Mindful Technology Usage
There are many ways to address usage by altering the set-up on your phone. You can turn off non-essential notifications so there are not so many icons vying for your attention when you pick up your phone. Removing social media apps from your home screen can cut down on screen time. Sometimes I delete them altogether and, if I want to check out a particular app, I have to re-download it and log in. It certainly works as a deterrent when I know I need to slow down on how often I mindlessly scroll social media. You can be sure to keep time tracking tools active to become aware of your habits. It can be shocking to really see how much time we spend online. Lastly, scheduling specific times to check email and social media can make it feel like an intentional part of your day instead of a constant presence throughout your day.
Reclaim Your Time
A few other ways to manage device usage include not checking your phone during the first hour after waking and establishing a "digital sunset" at least one hour before bedtime. Allow your brain to acclimate to the day and wind down at night without the interruption of devices. You can also use physical alarm clocks instead of phone alarms for wake-up times or even reminders.
Alternative Routes
So, if you are not on your phone, what do you even do? Take a little reflection time and make a list. Are there things that have been floating around in your head that you have always wanted to try? Maybe you missed the sourdough trend but it still pops up on your mind from time to time. Well, my friend, it is never too late. Maybe there are things you have been meaning to get back to. You can dust off that guitar from a burst of inspiration a few years ago. Are there friends that cross your mind who you have not spoken to in some time? Call them up. Take a moment and make a list of things that sound interesting or come to mind when you think about getting offline. And, no, not on your phone! Go old school. Get out pen and paper to make your list then post it somewhere that will remind you try something from that list in the near future.
Sustainable Shifts
Digital detoxes are most likely not a one and done activity. It will probably serve you best to revisit from time to time. You may also have some regular practices in place to help keep some boundaries around your usage. Remember that you get to set those boundaries where they feel most comfortable for you. If you really enjoy your screen time and only making small shifts genuinely feels good to you, then that’s your decision. If you make big changes and are less available to others online, that is okay too. Be reflective about what you truly need then move forward enjoying the balance and peace you have created for yourself.
