Digital Detoxing: What It Is, Why You Should Do It, and Where to Begin
What do you think about when you hear the phrase “Digital Detox Day?” Do you feel a sense of relief, or does your stomach clench with fear? Technology and social media addiction is an issue that affects more than just us as individuals. It has huge implications for our society.
We often underestimate the time we spend on our devices and overestimate how much time we have left in life to focus on other things like family, friends, hobbies, etc.
This year, we celebrate Digital Detox Day on September 5th all over the world!
So let’s rejoice and commemorate this day together by shedding light on digital detoxes and how we can use it to combat tech addiction.
But before we get into what digital detoxes are, I’d like to share a few frightening statistics with you.
Do you look at your phone as you wake up? Well, you’re not alone, as studies show that within 10 mins of waking up, 4 in 5 adults reports looking at their phone.
The average American checks their phone 262 times per day, (or every 5 ½ minutes!).
The typical American spends roughly 4 hours each day using their smartphone.
When you’re bored, what’s the first thing you do? Well, 74% of smartphone users stated they feel a powerful urge to open an app to help with their boredom.
Some people have even reported that simply looking at the Facebook logo can trigger powerful cravings for the app.
Let’s not forget that we’re all confined to our homes during the pandemic. A study has shown that during the lockdown, there’s been a 70-80% jump in screen time in Australia.
Technology addiction is the obsessive use of the internet, mobile devices, and video games, despite causing multiple problems. And the above stats are all signs of tech addiction that we should keep an eye out for.
Thankfully, by carrying out a digital detox, we can combat technology addiction and its harmful effects.
Life is what happens when you’re not
looking at your smartphone.
What is a Digital Detox?
According to the Oxford dictionary, a digital detox is defined as going offline for a time in order to reduce stress levels and enhance real-world human connections.
More and more people realize the damaging effects that tech addiction can have on them. And like you, they’ve taken the first step to educate and empower themselves, especially during this pandemic. Research shows that over 3 out of 4 American families have carried out digital detoxes in their homes.
Offline is the new luxury.
Why is Digital Detox Important?
Simply disconnecting from the digital world can do wonders for both your mental and physical wellbeing. Plus, by going offline, you’ll free up more time to do activities you love, like going for a run, meditating or even hanging with friends.
Let’s now look at the many reasons digital detox is important.
Lowers stress levels.
We’ve all had that horrible feeling when we’ve checked our phone to see 50 notifications, only to realize that they are all from people you don’t know or worse, are work-related.
Checking emails, opening notifications, or keeping up with the latest news can raise your stress hormone levels. And if stress hormone levels stay high for too long, it can easily lead to a host of health problems such as frequent headaches, heart attacks, depression, and others.
Improved interpersonal relationships.
When was the last time you had a real-life conversation with your loved ones? Well, a digital detox is the best opportunity to sit down with your loved ones and just reconnect.
Talk about your dreams, fears, deep thoughts… or just chat about how cute your pet is. Either way, you’ll become more involved in your loved ones’ lives and your relationship will improve because of it.
More you-time.
Self-care is crucial! Simply putting down the phone and getting in tune with your mental, emotional and physical needs is an absolute must.
Many times we allow work, social media, and the internet to distract us from our personal wishes. So take the time to be alone, do yoga, have a mani-pedi, or do whatever it takes to become a better you.
Healthier sleep cycles.
At the end of a long day, we often turn to our electronic devices to wind down and put things in perspective. It turns out these screens emit blue light that has a tendency to mess up our sleep cycle and stop the sleepy-time hormone melatonin from doing its job.
So sleep experts recommend putting the phone down for at least 30 minutes before going to sleep. That way you get better quality sleep and wake up refreshed the next morning.
Better mental health.
Our phones can easily become a comfort for us. But it’s possible that we’re creating a vicious cycle for ourselves. Since increased tech use can contribute to depression, stress, and anxiety, we may be adding fuel to the fire. And I think it’s time we break that cycle by doing a digital detox.
Heightens your cognitive skills.
So not only are you improving your emotional and physical health, but you can also enhance your cognitive abilities.
A study has shown that heavy tech use can cause changes in the wiring of our brain’s structure. These changes result in our brains becoming more prone to addiction.
Each like, comment, or match that we get on our apps can trigger dopamine release that our brains can easily get hooked on. Besides becoming more and more addicted, we can experience reduced attention span, problem-solving abilities, and processing skills.
Rely less on our smartphones and technology.
We need to learn the difference between complete dependence and beneficial use. When we cling to and constantly check our devices despite knowing it’s bad for us, then we’re just addicted and dependent on them.
However, we need to learn to use our gadgets only when they help us, not when they harm us, in order to form a healthy relationship with them.
Reduces FOMO (Fear Of Missing Out).
News flash, you’re not missing out on much!
A lot of us feel the urge to stay connected with our devices and social media to stay in the know. But we should remember that we don’t have to keep checking our smartphones so we don’t miss out on the latest. Take the time to do a digital detox to establish healthy limits with social media.
The best moments of life don’t make it to social media.
How To Navigate a 24-Hour Digital Detox Challenge
You can also alter a digital detox challenge to fit your situation. If you work a lot of long hours on a computer while still being connected to the internet, then a 24-hour digital detox may not be for you.
Just remember that changes to your digital detox should match your mental and physical needs without interfering with your livelihood.
With that said, here are some important tips and tricks for doing a 24-hour digital detox challenge.
Choose the best day for your digital detox. If you have to work on a particular day, then that day won’t be the best day to start.
Inform everyone that you’ll be unreachable for the entire day. These people will include loved ones, friends, bosses, clients, and colleagues.
Plan for the day. You don’t expect to just stare at the wall the entire day, right? Plan a few activities that can keep your mind off your devices while reconnecting you with real life. You can try self-care, physical or social activities.
Prep the day before. Gather all your devices such as smartphones, laptops, tablets and turn them all off, then put them in a safe location. For your TV, you can just unplug it.
Be prepared to feel bored and have strong cravings. Not being connected to your phone can make you feel bored and your brain craves that sweet dopamine rush. So what I recommend is to create a list of fun and exciting activities that you always wanted to do.
Have a reliable digital detox buddy. This can be anyone such as your friend, relative, coworker, or even your online mate. They should be someone that motivates you to keep you going, invite you on outings or just be a confidant.
Speaking of alone time... Don’t neglect your relationship with yourself and try to meet your needs.
Live in the moment and just have fun!
Live the moment, leave the phone.
3 Best Digital Detox Books
To make the most out of your digital detoxes, we have a few additional resources that will be helpful on your journey. Keep these tools in your arsenal to make this entire process much easier.
Digital Minimalism: Choosing a Focused Life in a Noisy World
Heralded as the Marie Kondo of technology, Cal Newport explains the benefits of having a minimalistic attitude to technology. He will equip you with the skills and techniques to become a free-living individual who’s living in the moment rather than being chained to their devices.
How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life
If you’re struggling with smartphone addiction, this book is a great way to break the cycle. By highlighting how smartphones are useful tools rather than substances that control our lives it helps readers understand why they’ve been so hard on themselves and what steps they can take towards change.
24/6: The Power of Unplugging One Day a Week
A fun and engaging book, this hands-on guide shows you how to take control of your life by taking a day off from technology. It provides fun activities that replace addictive technology use, shows you what’s important in life again, and allows you to reconnect with it all during a 24-hour digital detox.
Are you ready to reclaim your life?
Now that you’ve taken the first step, I encourage you to continue exploring. You’ll never know what’s best for your situation without making some mistakes along the way and asking for help from professionals when necessary.
If you’re stuck on what steps or actions are best for your self-care routine, don’t hesitate in asking professionals who have done this before (like us!), or trusted loved ones that care deeply about your well-being.
A digital detox is an exhilarating exercise because once we're out of our comfort zone new experiences become possible!
And remember to enjoy yourself!
Nest Health Connections
Nest Health Connections is a corporate wellness company revolutionizing health and happiness in the workplace. We create holistic customized wellness programs for employers and their employees.