To stay mentally healthy in today's hyper-connected world, performing a digital detox can be a recommended self-treatment attempt. Taking a break from technology not only saves time, but also has real benefits for cognitive abilities. The level of connectedness certainly has its benefits - it's easy to stay in touch with friends and family. Being socially active and multitasking can also be easier. However, there are also some pretty serious disadvantages associated with such a lifestyle. Fortunately, there are options for limiting screen time and making lifestyle changes that can have a positive impact on your mind and body. Here are some ideas for a so-called digital detox that can relieve the pressure of being constantly connected to electronic devices.
Good reasons for digital detox as a fresh start in life
Constantly upstaring at electronic screensmay be pleasant and interesting in many cases, but such behavior can also be addictive. Additionally, there are potentially negative physical effects of always being online, ranging from neck pain and wrinkles to increased blood pressure. But is it even necessary to say goodbye to digital devices completely? The simple answer is “no” as this doesn’t seem to be practical at all these days. Instead, you can simply limit your use of technology and be more relaxed about it. Additionally, you don't have to completely separate yourself from your phone or TV, you can simply have a healthier relationship with the devices.
So you can try to fill the time spent on TV or computer with other activities. Accordingly, digital detox can help improve sleep quality, interpersonal relationships and general mood. The definition of a digital detox is a break from using electronic devices or certain media for a period ranging from a few days to several months. But the specifics vary from person to person. Things people avoid during a digital detox include:
- Check emails
- Play video games
- Scrolling social media
- Simsen
- Use of smartphones or tablets
- Watch the news or other television programs
Beneficial lifestyle change by avoiding digital media
Doing a digital detox for a while can be a great way to figure out if technology is holding you back from living your best life. The results of switching off can be far-reaching, from making your work more productive to deepening your relationships with family and friends. With frequent beeps and push notifications on electronics, it's easy to become distracted from what's going on around you. During Digital Detox you may also notice that you notice more in your immediate surroundings. This allows your brain to concentrate much better on daily tasks.
Additionally, too much information can cause enormous stress for some people. So if you reduce your consumption of news, you can start doing something relaxing to feel calmer. Eliminating digital distractions also creates more opportunities to pay attention to those around you. For example, when you don't have devices nearby at dinner, you naturally interact and connect more with your family. Or if you don't have your nose buried in your smartphone, there's a good chance you'll meet someone new in the checkout line. If you make texting a no-no, you'll be more likely to pick up the phone to chat with a friend.
When should you stop using digital devices?
So you're wondering if you actually need digital detox? If you experience any of the following when using electronic media, it is a sign that you may need to disconnect:
- Depressed mood
- Increased irritability, frustration, or anger
- Feeling insecure
- Loss of sleep or interrupted sleep
- Feeling obligated to consume, respond, react, or check in
You should also be careful about how your use of digital media affects other areas of your life. If you're ignoring responsibilities at home or work because of the time you spend online, consider a digital detox. Another red flag is if you lose interest in being social in person because you'd rather just connect with people online. But how can you best make such changes in your life? The following steps could help you get started with the analogue way of life.
Guide to digital detox through sustainable habit change
First, determine the problem. Are you always connected to your smartphone and do you stress about messages? Are you spending too much time on social media? Figure out which activities you want to reduce or eliminate. Set a goal depending on whether you want to reduce or eliminate the use of a specific device or media type. Make it specific. All day or only at certain times? For example, you may decide to only spend 15 minutes a day on social media, put your phone in another room at night, or make Sunday a technology-free day. So if you are ready to start a digital detox, you can follow these steps:
- Turn off push notifications– Getting constant updates about what’s happening in the world is informative, but it can also be distracting. If you allow yourself to be interrupted five times in half an hour, you will never really concentrate during that time. A simple solution is to turn off as many notifications as you can live without.
- Set devices analogue– One reason technologies are so enticing these days is that they are close to life. Be retro and use your devices analogue. For example, many smartphones allow you to change the settings so that the screen is displayed in grayscale.
- Rediscover paper– Reading a book can feel more satisfying than reading it on a tablet. Not only do books provide less distraction, but reading on paper can be more efficient and intentional than reading on a screen. Also, consider getting news from a newspaper.
- Limit screen time– Scrolling when combined with multitasking can affect brain function. When you're concentrating on a task and distracted, it takes a few minutes for the brain to recalibrate. So get into the habit of staring at fewer monitors.
Adjust yourself to the lifestyle change
Breaking strong digital habits takes time. Therefore, plan at least two weeks. You should get to the point where it feels like you've broken the habit. Additionally, it's a good idea to have yourself or a partner, family member, or close friend to encourage and hold you accountable. Share your goals with people who support you. You can even ask them for ideas on how to stop your goal-directed behavior. A few days after starting, check how Digital Detox is going for you. Beware of swapping one digital habit for another. For example, if you find yourself spending more time on Instagram after quitting Facebook, you may need to consider removing social media entirely.
Also follow the 20-20-20 rule to get aTo avoid straining your eyes. After looking at a screen for 20 minutes, look at a distant object for 20 seconds. You shouldn't forget to blink more often. To avoid bending your neck, hold your phone higher so you can look directly at it and avoid inflammation, irritation, and pain. To avoid thumb pain, mix up the way you type by using different fingers. Above all, remember to take frequent breaks from your phone.
So digital detox is about taking responsibility for how you spend your time and energy and where you focus your attention. This will help you identify what you want more or less of so you can break unhelpful habits and create new, more meaningful lifestyle changes.
