Have you ever wondered how much time we spend on our phones? Well, the average American spends over 7 hours looking at a screen daily. Screen time has become an essential part of our daily routine. Whether it be staying in touch with loved ones, checking our emails, paying our bills, listening to music, or watching videos, it has become virtually impossible to go through a day without using our phones.
However, this increased screen time has also raised concerns about its potential impact on our mental and physical health, and many people are starting to question the amount of time they spend on their phones. So, it’s no wonder that digital detoxes are on the rise.
If you are also seeking ways to reduce your screen time and improve your overall well-being, then this blog post is for you! We’ll break down everything from the meaning of a digital detox to how you can do one without feeling disconnected from the world around you.
By Manar SadkouSay no to lying around all day on your phone—it's time for a screen break!
What is digital detox?
You’ve probably heard of detox teas and detox diets, which are meant to cleanse your body of toxins and improve your health. A digital detox is similar in concept. Just as detox diets help reset your body, a digital detox can help reset your mind by giving you a break from screen time.
In this process, the use of digital devices, like smartphones, computers and social media platforms, is intentionally reduced or eliminated for a certain period of time. The goal is to improve mental health, lower stress levels, and strengthen relationships in real life by disengaging from the never-ending stream of notifications, information, and digital distractions.
Digital detoxes can take different forms. Some people choose to go offline for a few hours each day, while others may commit to a full weekend or even a week without digital devices. And, recently, digital detoxes have grown in popularity, especially among young people who are becoming more and more concerned with their digital consumption. In fact, a recent study found that 75% of Gen Z actively monitor their screen time.
Digital detox benefits
You must be asking yourself, do digital detoxes yield any results? And the answer is, yes! Researchers found that partaking in only a two-week social media digital detoxcan reduce social media use by 77.7% and significantly decrease smartphone and social media addiction. Amongst the positive outcomes on mental and physical well-being, improved sleep quality,reduced stress levels, and increased life satisfaction have been reported.
Additionally, a digital detox has the potential to improve your relationships and strengthen real-life connections. By stepping away from screens, you become more present in face-to-face interactions, allowing for deeper and more meaningful conversations. Studies show that 87% of people admit to using their phones while talking to friends and family, which can make interactions feel less engaging and even lead to feelings of neglect.
One more benefit worth considering is the positive impact a digital detox can have on productivity and focus. Nowadays, it is far more difficult to concentrate on important tasks because hours of mindless scrolling on social media have significantly lowered our attention span. That’s why taking a step back from our digital devices can help restore our ability to focus, improve cognitive function, and enhance problem-solving skills.
Digital detox how-to
Now that you’re aware of the potential benefits of a digital detox, we bet you are wondering where to start. No need to worry! We have compiled a step-by-step guide for you to successfully reduce your screen time and regain balance in your daily life.
Set clear goals: A digital detox may seem like a daunting feat in the beginning, but having clear objectives and writing them down can be a great way to start and stay motivated throughout. So, before you go on a phone cleanse or tech detox, determine what you want to achieve. Do you want to spend more quality time with loved ones or improve your sleep? Are you cutting back only on social media or all screens? How long can you realistically do a detox for? These are all aspects worth considering before embarking on your digital detox journey.
Start small: If you’re new to digital detoxification, it’s never a bad idea to start with small manageable steps instead of completely cutting out all technology at once. To increase your chances of success, begin with short breaks from your phone or social media, gradually increasing the duration as you become more comfortable with unplugging. For example, you can start by reducing social media usage to 30 minutes per day or setting tech-free hours. This gradual approach can help you ease into the detox process and make it more sustainable in the long run.
Turn off notifications: Receiving notifications constantly is quite distracting, especially when you are trying to focus on a task or having a conversation with a friend. So, to keep your attention from getting fragmented, disable any non-essential notifications, especially push notifications. Turning off social media or email notifications will help you stay more present and engaged in the moment, without the constant interruptions from your device. To help you with this, take a look at this article: What are push notifications and what is the best way to manage them?
Set tech-free zones: Sometimes, the mere presence of our phones at the dinner table can reduce the quality of our interactions because our brains are subconsciously waiting for our phone screens to light up. To avoid this and keep yourself present in the moment, designate areas in your home where technology is not allowed, such as the dining room or living room. This will help create a more focused and connected environment for conversations with friends and family. For better sleep, consider leaving your devices outside of the bedroom to avoid the temptation of late-night scrolling.
Communicate your plans: To avoid any missed calls or texts, let your friends and family know that you are partaking in a digital detox and may not be as responsive as usual. This is a great way to set boundaries and manage expectations but also to encourage the people around you to support your efforts. Look into even enlisting others in your digital detox journey so you can hold each other accountable and stay motivated throughout the process. You are more likely to stay disciplined when you have a support system cheering you on.
Keep yourself busy: You don’t want to find yourself reverting to old habits out of boredom. So, plan ahead. Whether it's picking up a new hobby, scheduling outdoor activities, or spending quality time with loved ones, keeping yourself busy will help distract you from the temptation of digital devices. Having a variety of activities to engage in will not only keep your mind occupied but also help you discover new interests and passions. It's a much better investment of your time than mindless scrolling.
Limit your use of certain apps: Some apps, most notably social media apps like TikTok or Instagram, can be far more distracting and take a bigger toll on your mental well-being than others. Consider setting limits on how much time you spend on these apps each day to prevent them from consuming too much of your attention. If you are not sure how to control your usage, there are other apps that can do it for you, such as Screen Time for iOS or Freedom for Android, which allow you to set specific time limits and block access to certain apps after reaching them.
Be patient and flexible: Changing habits takes time and effort, so be patient with yourself as you work on reducing your screen time. It's okay if your progress is not linear or if some days feel harder than others. The point is to keep moving forward and not get discouraged from pursuing the goals you set for yourself. Remember that it's important to find a balance that works for you and fits your lifestyle. So, don't be too hard on yourself if you slip up, just refocus and continue working towards healthier screen habits.
How to stay connected in the middle of a digital detox
When taking time away from our digital devices and social media, it can be difficult to stay connected with family and friends but also to stay up to date on important information and current events. This is where alternate methods of communication and news sources come in handy. Here are a few ways you can stay in the loop even amid your digital detox:
Plan face-to-face meetups with your loved ones: Setting up regular in-person gatherings with family and friends can help maintain connections without relying on digital communication. Whether you go on coffee dates, dinner outings, or weekend get-togethers, spending tech-free quality time with the people who matter most is a great way to create lasting memories and stay away from screens.
Schedule dedicated news time: A lot of us rely on digital means to get our news fix, but setting aside time each day to read a physical newspaper, watch a live broadcast, or listen to a news podcast can help reduce screen time. This can also provide a break from the constant stream of information that bombards us online. A few of our recommendations include The Skimm (a concise, engaging daily newsletter that summarizes major news stories), NPR's Up First (a quick 10-15 minute morning audio briefing on top headlines), or The Wall Street Journal (a respected newspaper, covering global and U.S. news in depth). By diversifying your news sources and consuming information in different formats, you can stay informed while also giving your eyes a break from screens.
Engage in conversations: Discuss current events with colleagues, family, and friends. Not only is this a great way to strengthen your relationships with the people around you, but it also keeps you informed. By engaging in conversations, you can gain different perspectives and insights on various topics. Whether it be politics, sports, or entertainment, engaging in conversations about current events can help you stay up-to-date and broaden your understanding of the world around you. It also allows for healthy debates and exchanges of ideas, which can lead to personal growth and a deeper connection with others.
For more tips on digital detoxification like which apps can help you manage your screen time or how to know you need a digital detox in the first place, check out our other explainer: What is a digital detox and do you need one?
A digital detox can do wonders for your physical and mental health. It's a great incentive to take a break from screens and focus on living in the present moment. It can also teach you a lot about yourself and your relationship with technology and media, which can be beneficial in the long term.
So, if you are feeling a bit overwhelmed with social media and technology at the moment, we hope this guide helps set you on the right track to finding a healthy balance in your digital life!
