In bed, while eating or even meeting friends – we all almost always have our cell phones in our hands. Digital detox, or “digital detoxification” in German, has been gaining more and more popularity lately. The main thing is to go offline for a certain period of time and do without digital media and electronic technologies such as smartphones, laptops, the Internet and television. Numerous scientific studies have already confirmed thatExcessive media consumption is harmfuland can have a negative impact on both our health and our social life. How exactly does a digital detox work, as well as many helpful tips, can be found in our article!
For many people, the constant use of cell phones or laptops is a large part of everyday life. According to a study by the Nielsen Company, the average adult spends a total of 11 hours a day watching television, using a computer or cell phone. Another research found that 60% of people unlock their phones an average of 80 times a day. Do you feel like you might be “addicted to your cell phone”? Or do you just want a little time for yourself without being disturbed? Then you might want to consider a digital detox. While “technology addiction” is not officially recognized as a disorder, many experts believe that excessive use poses a very serious risk to our mental and physical health.
Digital Detox – Excessive cell phone use is stressful
People often cannot imagine life without technical devices, but research and surveys have shown that high levels of consumption can lead to ongoing stress. In a survey conducted by the organization “Common Sense Media”, 50% of young people said they feel dependent on their smartphones. A whopping 78% of respondents check their cell phones at least once an hour. The constant need to check emails, messages or social media posts puts us under pressure and can lead to sleep disorders,severe headacheand cause depressive symptoms.
Using electronic devices can cause sleep problems
Everyone knows it - you're already lying in bed and want to take a quick look at Facebook or Instagram. However, using cell phones or laptops close to bedtime can negatively impact sleep quality and quantity. A study conducted in Switzerland found that people who go to bed with their cell phones sleep significantly less and worse. According to the same study, using electronic devices at night can cause weight gain. Even briefly checking our news may sound harmless at first glance, but it can cause anxiety or other psychological disorders.
A study conducted at the University of Pensilvania has confirmed that daily use of social media sites such as Facebook, Instagram or Snapchat can lead to reduced well-being and self-esteem. We often compare ourselves to friends and acquaintances or even celebrities based on photos and believe that they lead more exciting and interesting lives. A digital detox is a great way to focus on what is important and beautiful in our own lives.
There's a specific name for our urge to constantly check cell phones. FOMO stands for “Fear Of Missing Out” and represents the fear of missing something important. People are so focused on the buzzing, flashing or ringing of their smartphones that they resort to it even when nothing is happening. This feeling of constantly having to be in the loop can have negative consequences for your personal or work life. Even when you're at home or on vacation, it can sometimes be difficult not to read emails or respond to messages from a colleague.
Signs that you should reduce your use of electronic devices
- You panic when you can't find your phone.
- You can't resist the desire to check your phone every few minutes.
- You feel depressed or angry after spending some time on social media.
- You focus too much on how many likes or comments your photos or posts have.
- You're afraid that if you don't check your smartphone regularly, you'll miss something important.
- They often stay up late or get up early to play on their cell phones.
- You have trouble concentrating on something when the phone is not near you.
How does it work?Digital Detoxpreferably? – Helpful tips
However, a digital detox doesn't necessarily mean giving up using your cell phone or laptop completely. This process is much more about setting boundaries and ensuring that you use the devices in a way that benefits rather than harms your mental and physical health.
- Be realistic –In today's digitalized world, many people rely on the use of electronic devices while working. If you are one of them, you can do a “mini detox” at the end of the day. Set up a so-called cell phone-free time, for example from 9 p.m. to 8 a.m., during which you simply switch off your cell phone and leave it lying around. This is a wonderful way to enjoy your hobbies such as sports or reading in peace.
- Switch on airplane mode –Do you use your smartphone as an alarm clock or want to listen to music while training? Then make sure you are not distracted by phone calls, messages or push notifications and turn on airplane mode.
- Scientific studies have shown that limiting social media use to approximately 30 minutes per day improves our well-being and reduces symptoms of depression and loneliness. Turn off your phone when you eat, whether alone or with friends, when you go to bed, or when you're working on an important project.
- Smartphone-free spaces in the apartment– According to a survey by “LMU Munich”, 85% of respondents said that they always have their smartphone within reach and even carry it from one room to another. So choose a room in your apartment that is considered a cell phone-free zone. For example, the bedroom and dining room or even the kitchen are perfect for this. Studies have shown that the mere presence of the phone, even when we are not actively using it, reduces the quality of conversations with other people. This phenomenon is also known as the “iPhone effect”.
