To some extent, we’re all aware that we spend too much time on our phones, tablets, and computers. It’s just a reality. Sure, some of us are worse than others, but very few people in the modern era can say they aren’t overly reliant on some kind of device that beeps. (And if you’re one of those people who can say that—congrats!)
But when is it actually a problem? When is our digital dependence so overwhelming that we need to address it in some way? Or even if it’s not a problem (yet), how do we cut back on our screen time so we can live better lives?
Because even though most of our modern lives revolve around being connected via digital devices, they take a toll on our mental and emotional well-being. Taking some time off by doing a digital detox could be the healthiest thing you can do.
If you’ve notice that you…
…have trouble focusing …aren’t “present” or enjoying the moment …feel stressed out because you’re constantly fielding notifications
…then it might be time for a digital detox. According to the Cleveland Clinic, the average American spends about seven and a half hours a day on digital devices. Wouldn’t it be great to reduce that number?
What is a digital detox?
A so-called digital detox is the intentional choice to step away from all your electronics for a set period of time. That means no smartphones, no computers, no tablets, no smartwatches. You don’t browse social media, you don’t check your email, and you don’t have to worry about notifications 24/7. If you need a calendar, clock, or newspaper, you rely on their analog counterparts.
For some people, this isn’t always practical—for example, most of us work jobs that demand we use digital devices. A detox will therefore vary based on the intensity or duration, and you can set the stipulations of your detox. The overall goals? 1. Reduce your stress 2. Improve your mental clarity 3. Focus on your relationships with the people who are around you in person Speaking of which…
What are the benefits of a digital detox?
The full benefits of a digital detox will depend on the stipulations of how you’re detoxing. If you have the luxury of taking a week off from your devices because you’re on vacation, you might get the full benefits. If you need to stay online for work and your only option is to be offline in the evenings when you go home, that’s okay, too!
Benefits of a digital detox include:
Better mental health: According to the Association of Accredited Naturopathic Medical Colleges, social media can trigger a hit of dopamine, putting us through a cycle of highs and lows throughout the day—not great for our mental health. Additionally, being constantly connected makes us less productive, more stressed out, anxious, and feeling as if we aren’t good enough. Getting away from our devices helps us move away from all of that.
Better self-care: When we give everything we have to our digital presence, we’re less likely to take care of ourselves. If you let yourself close your laptop, you’ll have the chance to prepare a nutritious meal, get a nice workout, or go to bed at a reasonable hour.
Better socializing: We think of our phones as a social outlet because we’re constantly messaging people or interacting with them on social media. The online world isn’t a replacement for real-life interactions though. Not having this crutch will encourage you to get out and do more, enjoying uninterrupted face-to-face time with deeper, more meaningful conversations.
What are my warning signs?
We all like to think we’re not susceptible to digital dependence. “Being on your phone all the time isn’t good, but I’m not that bad,” we tell ourselves. But if you’ve seen one of these warning signs, it might mean you’re due for a detox:
- You’ve gotten angry or upset about something you’ve seen on social media
- You’ve been the victim of cyberbullying and let it affect you
- You’ve engaged in cyberbullying
- You’ve felt lonely or isolated because you’re comparing your life to what you see on social media
- You’ve neglected a responsibility because of work (or fun) you’ve been having on a device
- You feel an overwhelming urge to check notifications when you aren’t looking at your device
Most of these situations will feel relatable to the vast majority of people—and they’re all a sign that being digitally engaged is having negative effects on you.
Tips & Tricks for a Good Detox
Your digital detox will depend on your personal needs and goals, but here’s how you can get started.
Set your rules: Figure out exactly what you’re giving up and for how long. Maybe it will be every evening after work for a full month. Maybe it will be the entire week you’re out of town on vacation. You could give up all or some combination of: scrolling social media, reading the news, watching TV or other videos, checking email, or sending messages.
Find an accountability partner: Although this could be somebody who is doing a detox with you, it doesn’t have to be—it just needs to be somebody who will remind you of your goals if you’re having trouble staying offline throughout the process.
Be mindful of how you feel: Check in with yourself every day to assess your mood. Keep a journal or write down your reflections if you need to. Pay attention to what you’ve accomplished or what you’ve enjoyed in your time away from the digital world.
Change the rules if necessary: Maybe you need to be more relaxed or stricter in your rules. If it’s just not practical to ignore emails after 5 p.m., give yourself grace to check at designated times (for example, 7 p.m. and 9 p.m.). On the other hand, if you swore off social media but find yourself replacing your scrolling with playing Candy Crush, you’re not achieving the goals you set—and it’s time to set stricter rules.
What does the long term look like?
After your detox is over, you might be tempted to go back to your old habits. Don’t. Obviously, it’s not practical to be removed from your devices for the rest of your life, but you can go back to them with a much healthier relationship to them. Consider implementing the following long-term rules after a digital detox:
- Put your phone on airplane mode when you’re with family or friends, especially if it’s someone you haven’t seen in a while.
- Give yourself a “digital curfew” to get off your devices in the evening, possibly one hour or two hours before bed.
- Take care of yourself first. Tell yourself it’s acceptable to scroll if you’ve already prioritized exercise, a nutritious meal, or a mentally rewarding activity like reading a book or doing a puzzle.
- Plan sporadic but specific times for more digital detoxes, such as a Sunday afternoon or on holidays.
