Over the past decade or so, we have all become very attached to our portable computing devices, particularly our smartphones. For most of us, it is the first thing we pick up in the morning, the last thing we put down at night, and it is never more than an arm’s length from us. To a considerable degree, much of the time we have been spending on our phones is to frequent social media sites, and depending on where you are in the world, we could be spending between 45 minutes and nearly four hours daily on those platforms.

 

 

What Is A Digital Detox?

A digital detox refers to a period of time in which an individual takes a break from using digital devices such as smartphones, televisions, personal computers, and tablet computers. Frequently, the exercise is seen as a way to reclaim part of our lives that would had not been given much attention, due to the distractions of digital devices. In doing a detox, there can be a focus can be on activities that do not require a digital device, which would allow us to reduce some of the stress that is inherent in being constantly connected, which in turn also allows us to become more connected to ourselves and to others.

In addition to alleviating stress, through a digital detox, you can become more focussed, as there are fewer interruptions, especially from incoming alerts and notifications. However, other symptoms or signs that a digital detox might be needed include the following:

• Feeling obligated to check your device, respond or react to notification, messages, etc.;
• Increased irritability, frustration or anger;
• Moodiness, or a depressed mood;
• Feeling insecure; or
• Sleep loss,  or interrupted sleep.

 

Preparing To Do A Digital Detox

Ideally, and to experience a full digital detox, we would need to be completely disconnected from all of our digital devices all day every day. However, that may not be possible for most of us, based on our responsibilities and lifestyle. Further, and due to how attached we are to our devices, it may become considerably more stressful if we were to detox ‘cold turkey’! A gradual weaning would be prudent.

Nevertheless and in the first instance, it is recommended that you set specific digital detox goals you wish to achieve. Your goals may reflect the area(s) in which you would like to effect some behavioural change, and/or address some symptoms you have been experiencing. In the first instance, be clear about your goals, and realistic about what you wish to achieve.

The goals you have set will inform what you need to do as part of your digital detox. For example, if your goal is to reduce the time you spend on social media to an hour per day, as opposed to not using your smartphone at all for two days, you would still have access to your phone for the former, but not for the latter. Hence, the detox ought to be customised to help you meet your goals.

 

How To Do A Digital Detox

In committing to do a digital detox, it means that at prescribed times, you will not be accessing your device(s) to the same degree as you had been. In order to increase your chances of success, here are suggestions that can be incorporated Into whatever plan you create.

Eliminate Distractions

In the first instance, turning off alerts and push notifications on your devices readily comes to mind. Increasingly, we have been conditioned to immediately check our devices as soon as we hear a ping or other sound, and it could be argued that we are becoming enslaved. Virtually all computing devices have features through which you can turn off notifications, such as by activating ‘do not disturb’ or ‘airplane mode’. Alternatively, you can turn off Wi-Fi or mobile data, in order to disconnect it from the internet, and of course, you can switch off the device altogether during the period you are supposed to detoxing.

Line Up Activities To Fill The Void

One of the reasons we are on our devices as much as we are, is that we are using them to break the boredom we are feeling, or to distract us from other tasks or activities we could, or should, be doing. It taking a break from our devices, it is important that we line up activities to fill the void – read, exercise, go for a hike, hang out with friends, focus on hobbies you want to improve. The point is avoid being at loose ends, with nothing to do – thought you have committed to not access your most frequent distraction. Set yourself up for success.

Test Yourself And Set Limits

In order to enjoy whatever other activities you choose to engage in without distraction during your detox, it is also important to set boundaries as to the types of digital engagement you will accept, and when you will accept them. Examples of times when you may want to limit your device usage include:

• When preparing and eating meals
• For a few hours before bedtime, and upon waking
• When enjoying a hobby or working on a project
• When spending time with family or friends.

Try A Complete Detox

Although digital detox may be in the form of cutting back on how much time you spend on your digital devices, it is also recommended that during the period in which you plan to detox that you also try a digital fast, where you give up all digital devices for a short period of time, such as a day, or even up to a week. You may also wish to consider doing this fast on a regular basis, such as one per week, when you are device-free.

The point of the fast is really to challenge yourself, to see how comfortable – and uncomfortable – you are without access to your devices. If you are stressed or anxious during the detox periods, or when conducting the digital fast, because you cannot check your devices, it may be a sign that you could benefit from less screen time, not more, as you may be overly dependent on, and overly conditioned by, your devices.

 

In summary and in doing a digital detox, you are reclaiming your independence from digital devices – by taking charge of how you spend your time and energy, as well as being intentional about what you give your attention. The habit of being on your devices was one that developed over time. It thus mean that to break that habit, and loosen the hold your devices have over you, will require effort; but the payoff would be the opportunity to engage more fully in other meaningful activities that can enrich your life.

 

 

Image: Pixabay (Pexels); Statista