By now you’ve probably heard of a ‘digital detox’- any period in which someone refrains from using devices like phones, computers, tablets, and social media. But just how realistic is a digital detox in today’s technological, always on the go world?
I’d been told about the benefits of a digital detox, and had been thinking about doing one for a few years. Monitoring my screen time led me to realize how much time each day I was spending on my phone for non- work related things. When I thought about what I wanted to do more of each day, I thought about reading, getting back into some hobbies, and spending more time with my family and friends, not spending more time on my devices or social media.
Starting my detox felt overwhelming. The only strategy I had was going cold turkey, which wasn’t possible with the demands of work and daily life. After doing research into technology addiction, rewiring the brain’s reward pathways, and the science of successfully forming new habits, I made a digital detox plan and was able to carry it out long- term, which was incredibly fulfilling.
The primary goals of a digital detox are to reduce stress, improve mental well- being, and foster more meaningful face-to-face interactions. Successfully reducing screen time pays off in the long term by enhancing focus, improving sleep quality, promoting more face to face interactions, and increasing mindfulness and being more present in the moment.
Digital detoxes are challenging for a number of reasons. So many people rely on devices for daily work and communication, as well as entertainment.
Using devices frequently, especially for entertainment, can form habits that are very hard to break. The instant gratification we get from opening up social media or entertainment apps can easily override the enjoyment we get from something we enjoy that takes more time or work. When we use devices for entertainment, trying to give them up can feel like a loss of privileges, which further derails many detoxes.
The expectation to be plugged in and always ‘on’ is a creation of our modern digital world. It can be hard to unplug without feeling isolated or out of touch, and there’s the additional fear of missing out, or FOMO, on important news, updates, and social events. This disconnectedness can also cause anxiety and stress. Alternatively, the feeling of always being connected can make it hard to set boundaries around your time, especially with constant requests, emails, and texts both socially and professionally.
While technology addiction isn’t yet recognized as a disorder in the DSM-5, many psychologists believe that technology and device overuse represents a behavioral addiction which can lead to other psychological, physical, and social problems. Devices can be especially problematic for people with attention disorders and can worsen symptoms of ADHD.
The blue light given off by screens can interfere with natural circadian rhythms and worsen quality of sleep. Constantly checking our phones and devices keeps our minds busy, which can make it harder to fall asleep to begin with. Studies have shown that kids who used technology at bedtime got significantly worse and less sleep, while others have found a connection between nighttime technology use by kids and an increased BMI. A study published in the Journal of Child Development found that heavy daily tech use was associated with an increased risk of mental health problems among adolescents. More time spent using tech was linked to increased symptoms of ADHD, conduct disorder, and worse self- regulation, or the ability to understand and manage one's emotions.
Starting an effective digital detox requires planning, commitment, setting clear goals, and gradually reducing digital use instead of quitting abruptly.
Begin by setting clear goals. Why are you interested in a digital detox? What benefits are you hoping to gain? What activities do you want to spend time doing when not using devices?
Next, decide how long you want your detox to last. While a complete detox can be beneficial, it’s not often realistic with daily work and communication demands. Digital detoxes are more about setting boundaries and making sure devices are being used in ways which benefit your emotional and physical health.
Digital fast: giving up all devices for a set time, like a day or a week
Specific detox: avoid using one app, site, or game for set periods
Social media detox: restrict or eliminate social media use for specific times
Whether you want to pick an entire day of the week or just a few hours after work, turn off your devices and put them away, and spend that time free from social media, videos, and other distractions.
Having tech free areas and times is a great bonus to add to your digital detox. You might make the last hour before bed tech- free to reduce the effects of blue light on your sleep habits, or banish tech from your family or dining rooms.
Turning off push notifications and updates is also super helpful. If I see a news update on my phone, I’m more likely to pick it up, read the article, and then find something else to do on my phone instead of refocusing on a task. Turning your phone to airplane mode can prevent any texts, calls, and updates from coming through while you’re trying to get things done. Build time into your day to check out these stories and updates at a time that works for you.
Letting others know about your detox can help keep you on track. If friends, family, and work know you’re not checking texts or emails after 5pm during the week, for example, they can help support your boundaries by reaching out during a better time. It’s tempting to break the rules you’ve set for people who are important to us, but letting them know about your goals ensures they can help support you during your detox.
I’ve started detoxing for a few hours after work each day. One of the first things I’d do when I got home was pull out my phone and doom scroll on social media for an hour or so. Instead, I’ve been putting my phone down on my desk to charge while I use that time for chores, going to the gym, and reading. After that hour, I can use my phone for music or to listen to a podcast, but I limit my social media to 15 minutes for the rest of the night. I also made my family room a no tech zone. If I had my phone with me, I’d end up looking at it even when watching something or eating with my family. Putting my phone down in another room ensured that I wasn’t tempted during commercial breaks and I spent more time interacting with my family and enjoying the time we were spending together.
By following these steps, you can effectively manage your digital consumption and enjoy the benefits of a more balanced and mindful lifestyle.