Whether you currently meet the criteria for a full-blown social media addiction or you feel that you need a little more space between you and technology, a digital detox is a healthy practice to routinely take.
There is little arguing that we live in a technology-saturated world, heavily laden with digital dependence. Nearly everything about our daily function includes a digital device, from smartphones to smartwatches, and smart televisions to our everyday computers. Though our technology is becoming smarter, we haven’t necessarily become more smart about our relationship with it.
This is why taking a digital detox once in a while is one of the smartest things we can do for our physical and mental health. Plentitudes of research have indicated that spending too much time interacting with our digital devices puts a strain on our health. Everything from depression to anxiety, sleep issues to body image issues, and even technology addiction can arise from staring at our small box screens too often. If the mere thought of taking a digital vacation sparks a rush of adrenaline and anxiety through your system, you’re in desperate need.
Taking Inventory
Start by taking an honest inventory of your relationship with digital technology. Naturally, there is an app for that. Monitoring apps can help you get a clear look at how much you are interacting with your digital devices. To start making space, try keeping a notebook or journal with you for a week and keep track of how often you reach for your device, how many hours you spend on it, and how you feel after using it. Most importantly, take a look at how you feel before using technology. Are you reaching for a digital device out of boredom? Trying to numb uncomfortable feelings? Or escape an uncomfortable situation? If you aren’t reaching for your device out of necessity, you need to evaluate how you are coping with stress in your life. Digital interactions may feel like a solution, but are actually stressing your body and your brain.
After evaluating your relationship with digital technology, you can decide how you want to take a little detox vacation from it. If your job and parts of your life rely on communicating through a digital device, you may not be able to detach from technology entirely. There are ways to plan a digital detox that will still give you the relief you need.
Now that you have evaluated your relationship with digital technology and you are ready to start incorporating digital detoxes, you need to plan exactly how you will take a break from screen time. Since the world we live in today is heavily technology-dependent, separating from your phone or other devices isn’t something you might be able to do regularly.
Mornings
Many of us have turned to using our smartphones as an alarm clock. First thing in the morning, we glue our eyes to our screens- as quickly turning to social media or checking emails as we turn off our alarms. Remedying this is simple: return to the practically archaic practice of using a watch or an alarm clock. Take the detachment one step further. Instead of charging your phone right next to your bed, put it somewhere else in your living space; and, turn it off at night. After waking up, try taking time to journal, say positive affirmations, stretch, or meditate. Don’t turn to your phone until you absolutely need it.
Day Time
Where can you detach from your digital devices during the day? You can install apps that help block your phone activity. Minimize what you can do on your phone during certain hours of the day while also tracking how much time you’ve spent picking it up and using it. Instill device-free breaks during your day where you intentionally take a walk, get fresh air, and hopefully some sunshine without your devices. Not sure how to keep an eye on the time? Your new watch will come in handy for that.
Evenings/ Night Time
Professionals recommend halting technology use an hour before bedtime to naturally let the brain settle into sleep mode. The blue light behind digital device screens simulates daylight, which stimulates the brain and disrupts your natural circadian rhythm. Turn your phone off and try to limit your time interacting with a computer, tv, or tablet. Instead, read an inspirational or entertaining book. Journal, do art therapy, or find another activity to fill your time that doesn’t involve a screen.
Weekends
Weekends are the perfect opportunity to take a complete and total digital detox by leaving your devices behind. Numerous studies have found that where a digital device causes mental stress, spending time outside in nature reduces mental stress. Leave your device behind as often as possible. Take a hike, take a walk, exercise outdoors, or just live your weekend life free of devices. Spend time with friends, spend time in self-care, or however you want to spend your time. Just try to limit or completely eradicate how much time you spend interacting with technology.
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