In a world where screens dominate our attention and connectivity is constant, it’s safe to say that being plugged in has become the new norm. For most of us, the day begins with the morning alarm on our smartphones, the news on TV serves as background noise while we sip our morning coffee as we get ready for work. Then comes the occasional quick glance at text messages before rushing out of the house, as the day progresses, we are constantly checking and responding to emails, and leisure moments are filled with scrolling through social media platforms.
In the evening, we unwind by watching our favorite TV show and finally, as bedtime approaches, we turn to our trusty smartphone apps for soothing sleep meditation sounds. There’s no denying how much technology has helped our lives, and improved business efficiencies. However, there are also some notable drawbacks that we don’t always take into account. This type of constant connection can overload our senses and also take a toll on the quality of our lives.
According to a study published by the National Library of Medicine on brain health consequences of digital technology use. The harmful effects of extensive screen time and technology use include: heightened attention-deficit symptoms, impaired emotional and social intelligence, technology addiction, social isolation, impaired brain development, and disrupted sleep. Furthermore, experts have found that extensive smartphone usage can lead to changes in the brain. Every scroll or swipe activates the brain’s reward center by releasing dopamine, the “feel-good” hormone. This is precisely why the concept of a digital detox is important.
What is a digital detox?
If you believe that the use of technology is impacting your physical and mental health, or disrupting your tasks and responsibilities, then it might be the right moment to consider a digital detox. A digital detox is a deliberate and mindful break from technology, aimed at reducing screen time and disconnecting from the digital world. It involves consciously stepping away from devices like smartphones, tablets, computers, and televisions, for a specific period to unplug, recharge, and reconnect with the world around us.
You may even opt to disconnect completely if this works for your lifestyle. The goal is to essentially regain a sense of balance in an increasingly tech-saturated world. Things people typically avoid during a digital detox include:
- Social media
- Playing video games
- Using smartphones or tablets.
- Watching news or other TV programs.
How to unplug and begin a digital detox
For most people, ditching technology altogether is almost impossible but cutting down seems like a more realistic approach. If you’re interested in trying a digital detox, here are some practical tips to get started:
Set clear intentions
Define why you want to embark on a digital detox and take stock of your digital habits. Does the news stress you out, do you spend too much time on social media? Or are you simply looking for ways to enhance productivity, and reconnect with real-life experiences? Figure out which activities you want to reduce or eliminate and set clear intentions of what you want to come out of your digital hiatus.
Create boundaries
Establish rules for when and how you use technology: decide how long you want to go without technology and set a specific start and end time. Any self-improvement journey is more challenging alone therefore, inform friends, family, and colleagues about your digital detox plan. They can help to hold you accountable.
Set clear boundaries by turning off notifications and determining specific times when you will check messages. Additionally, you can set up an automatic email response and update your social media accounts to let people know that you’ll be taking a break.
Schedule time away from screens throughout the day
Avoiding screens can be particularly challenging if your job involves spending extensive time in front of a computer. This is why it’s important to prioritize taking breaks. Set up an alarm to remind you to go for a short walk, or to have your lunch break away from your desk and without your phone. Several social experiments have demonstrated that scheduling breaks away from your smartphone or digital device can effectively lower your stress levels.
Designate tech-free zones
Designate areas in your home, such as the bedroom and dining area, as tech-free zones. This will encourage more face-to-face interactions and prevent digital distractions during meals and bedtime. Banning phones and screens from the bedroom, for instance, can keep screens from interfering with your sleep. If you have to go into a different room or part of your home to use a device, it may deter you from mindlessly scrolling.
Almost everything will work again if you unplug it for a few minutes, including you"
- Anne Lamott -
Find alternative activities
Spending time in nature is one of the most effective ways to combat technostress . Additionally, you might opt to rekindle hobbies that don’t rely on screens, such as reading physical books, gardening, painting, or engaging in outdoor activities like hiking. Engaging in these activities will help you reconnect with the tangible world around you.
Benefits of a digital detox
- Heightened Productivity. Constant digital stimulation and multitasking hinder productivity. By disconnecting, you can focus on tasks without constant interruptions, leading to increased productivity and creativity.
- Improved Mental Well-being. Disconnecting from technology can help reduce stress and anxiety, leading to improved overall mental health and well-being.
- Enhanced Sleep Quality. The blue light emitted by screens can disrupt our circadian rhythm and affect sleep quality. Disconnecting from screens before bedtime is highly recommended as it can contribute to more restful and rejuvenating sleep.
- Better Relationships. The convenience of technology can lead us to overlook the importance of face-to-face interactions, affecting the quality of relationships. Eliminating digital distractions creates more opportunities to pay attention to those around you and allows for meaningful, uninterrupted connections with loved ones.
A digital detox revolves around disconnecting from our devices so we can reconnect with life. Above all, disconnecting allows us some quiet space to go within and deepen our connection with ourselves. However, this doesn’t imply that we all need to go off the grid, but it’s important that we become aware of how technology affects our everyday lives. Therefore, consider unplugging from the digital world, even if just for a short time, and embark on a journey of reconnection with yourself.