You set an alarm at night thinking you will wake up early in the morning for whatever important work you may have. The alarm rings and you even wake up. You go to switch it off and you see the notifications on your cell phone while turning off your alarm. You open one notification, read it, and then you see a link that leads you to a social media site. You click on the link and start scrolling. There are many other interesting things happening on the site and you keep on scrolling and scrolling and scrolling when all of a sudden that important work for which you woke up early in the first-place dawns on you and you see the time.
You notice that it’s been an hour that you have just spent scrolling through your social media. I am sure many of us may have been in this situation many times.
Today our digital devices have become an important aspect of our life. As soon as children pass out of school, they have a smartphone in their hands. Mobile phones have become a necessity and so have many other gadgets. It is not just social media that keeps us busy with our gadgets, but as the work from home culture picked up during the pandemic, our professions or a huge part of it too became dependent on our gadgets.
For many of us, our health is also taken care of by these gadgets. We have digital fitness trackers and it is not our body but these trackers that remind us to drink our water!
It is surprising how we have evolved from an era of landline phones to smartphones where now we can see who we are speaking to. It may sound scary, but we are caught in the tentacles of the digital world to an extent that a break from it is required now and then, to have mental peace. In this article, we will address just that, digital detox! its importance and how to keep away from the digital world.
What Is a Digital Detox?
Technology comes with numerous advantages, such as constant contact with friends, attractive leisure activities, internet access to an endless supply of information, positive consequences for knowledge sharing, etc, but it is commonly said every coin has two sides.
Similarly, the harmful effects of technology and gadgets are now being highly focused. Research has shown that excessive use of gadgets use can impair well-being, and that smartphone use affects health, well-being, performance, as well as social interactions. Studies have also proved that smartphone use for a prolonged time leads to higher depression rates, anxiety, sleep difficulties, and also musculoskeletal problems (2).
In this context, an emerging trend of what has been labelled digital detox, app detox, disconnection, or technology push-back can be witnessed.
Digital detox refers to a conscious disconnection from all digital activities for a certain period of time, which can be individually defined (e.g., one hour, one day, or even longer). Digital detox apps have been found to successfully limit smartphone use during certain activities like studying or having dinner together (1).
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Benefits of Digital Detox
There are various benefits of digital detox. Following are to name a few
Good Mental Health- There is a growing concern among scientists that indulging in these ceaseless disruptions caused by digital devices is not good for our brains in many ways, just like excessive sugar or fat and other things we tend to crave are not good for our bodies
Better Human Relationships- With digital detox, it is possible to maintain better relationships not just with those around you but with yourself too. Many people have bad breakups because of a cultural shift from face-face communication and shorter attention span.
Increased Productivity– Mobile devices and gadgets often cause distractions at work leading to poor performance, carelessness, absent-mindedness, and failure. A digital detox can save you from all that!
Physical Health Benefits– The physical effect of too much technology will be reduced by a digital detox. Such effects include wrist, arm, and shoulder pain, ear roaring, eye strain, and lack of sleep.
Signs You Might Need a Digital Detox
The first and the most important step in solving any problem is to understand that you have a problem and to accept it. We may not really agree with the fact that we need some time off from our gadgets. You may argue that you do not spend that much time on your mobile phones or on your laptop, hence it is strongly suggested that you analyse your screen time (a feature available on all devices nowadays) and evaluate for yourself if a digital detox is needed for you. All the same, here are a few signs that indicate the necessity of a digital detox.
- You start feeling anxious if you do not carry your cell phone/laptop with you wherever you go.
- You feel the need to check your phone every few minutes even when there is no notification tone.
- You see a lot of your comments, likes, or shares on social media.
- You start experiencing the “fear of missing out” (FOMO) phenomenon.
- You feel angry or depressed after spending time on social media and comparing your life with that of your peers.
- You cannot concentrate on something if you do not have your digital devices by your side.
- You frequently end up getting late to office meetings or college as you were spending time on your digital devices late at night.
How to Do a Digital Detox?
There are various ways in which you can customize your digital detox routine. Do what you think would be beneficial for you and if you cannot do it on your own there is no harm in asking for help. Ask your friends or your family members to help you with the same, and if that also does not work a therapist can be approached for the same. You need to understand that you are not alone, many others may or may not be aware of their digital dependence.
Once you accept your digital dependence and understand that a digital detox is going to benefit you, it will be easier for you to decide how to go about it. Following are some ways that may be of help (3).
- Make a gadget list
Before you commit to detox, try making two lists, firstly, list all of your gadgets. This will show you how dependent you are on technology. Secondly, make a list of all the things that you enjoy doing in life, but aren’t doing presently. This will help you realize that, if you cut down your technology use, you’ll gain back hours to do things that you find considerably more meaningful. Some estimates show that we spend the equivalent of three weeks every year on social media and checking emails – time we could be at home or on holiday.
- Don’t set unachievable targets
Digital detoxes are something one needs to ease into. Try not to overwhelm yourself with unattainable targets. To completely sever your dependency, it would be a good idea to first simply set small limits for each day. Be this during exercise time your lunch break, or when out shopping, if you slowly eliminate technology from various parts of your day, your detox will be easier to stick at. Habitual rituals help us achieve our targets, but only if they are achievable themselves.
- Commit to changing one habit at a time
Don’t attempt to give up your tablet, laptop, and smartphone all at once. Choose one technology habit to change at a time. Maybe this would be banning all devices from the dining table, or the bedroom, or only checking emails every two hours. But whatever it is, make sure that you stick to it for at least a week, and then move on to tackling another habit.
- Ensure you get enough sleep
Try storing devices in a different room to your bedroom overnight. This will stop you from using them straight before sleep, and first thing in the morning which is important as sleep issues can sometimes coexist with technology addiction. Make sure you turn all screens off at least two hours before bed which means no phone, no laptop, no iPad. Your bedroom is for sleeping – so don’t turn it into a cinema or a shopping center.
- Find a detox buddy
Things are always easier when you team up, so why not pair up with a “detox buddy”? With this support, you can discuss your progress, encourage each other to keep going, and spend time together face-to-face rather than messaging through a screen. A detox buddy will keep you honest and accountable too.
- Buy an alarm clock
When your smartphone is your alarm clock it becomes easy to fall prey to social media notifications the moment your eyes open in the morning. Instead, switch to a real alarm clock, and when it buzzes, give yourself 10 to 20 minutes, or even an hour, to ignore your devices as you prep for the day. You’ll be able to start your day on your own terms, not someone else’s and feel more inspired and rested, and less anxious.
- Repeat a Mantra
Whether you’re sitting at home and know a party’s going on, or you are lying in bed and reading a book, be okay with where you are. “Tell yourself, ‘Wherever I am is exactly where I need to be. Remember that the choice you made is the right one for you at that time. Later when you turn on your phone and are flooded with party pictures on social media, remind yourself that social media shows only the highlights of others’ lives. People choose the flawless photo, add the best filter, and draft the perfect caption, so of course, everyone’s lives are going to look awesome although chances are they’re not so shiny behind the scenes.
In conclusion, one can add that digital detoxing is no longer only a concept but a reality. Today people and organizations have started adopting it to achieve a balance in the digital age. Device-free events such as retreats and holiday camps where there is no network connectivity are now been planned for people to get away and relax.
If you feel like you are spending unusually more time in front of your digital screens, it is time you consider a digital detox seriously. Remember your health is in your own hand but the benefits are not just yours to keep. A digital detox will also benefit your children, your spouse, your parents, friends, and peers.
Get out of the digital world and see how beautiful the real world is. Put your gadgets down and lift your life up.
How did you find this article? Let us know your views about digital detox in the comments section below.
Author:Dr Pooja Nilgar (Content writer and editor)
References
- Schmuck, D., 2020. Does Digital Detox Work? Exploring the Role of Digital Detox Apps for Problematic Smartphone Use and Well-Being of Young Adults. In 65. DGPuK-Jahrestagung, Location: Munich, Germany.
- Radtke, T., Apel, T., Schenkel, K., Keller, J. and von Lindern, E., 2021. Digital detox: An effective solution in the smartphone era? A systematic literature review. Mobile Media & Communication, p.20501579211028647.
- Pathak, D.N.K., 2016. Digital detox in India. International Journal of Research in Humanities & Soc. Sciences, 4(8), pp.60-67.
