Digital Detox
What’s the point of a digital detox?
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There’s no denying that we’re more connected these days than ever before. Does that mean we have to take a digital detox every now and then? And what does digital fasting look like? All answers here.
Your smartphone’s alarm clock wakes you up in the morning? Do you scroll through your Instagram feed before you get up and the TV news is on while you get ready? Do you check your messages, emails and social networks several times throughout the day? In the evening, do you watch your favorite shows while shopping online on your cell phone? And before you go to sleep, do you use an app to meditate or play the sounds of the sea? This is a typical (digital) daily routine for many of us. Should we be worried about this? Is a Digital Detox the solution? Like a digital one Below you will find out what withdrawal looks like and what benefits it really brings.
What is Digital Detox?
Digital Detox means one Taking a break from using electronic devices or certain media over a period of a few days to several months. However, the details vary from person to person. Things to avoid during the digital detox include:
- Check emails
- Use of social media
- Writing text messages
- Use of smartphones, tablets or laptops
- playing video games
- Watch news, series or other TV shows
What’s the point of a digital detox?
For many of us, being connected and immersed in the digital world is part of everyday life. Ultimately, this also offers many advantages. It’s easy to stay in touch with friends and family, you can express yourself on social media and a lot of things can be done faster digitally. While staring at our devices may be fun, it can also be fun in the worst case scenario addictive. According to research, adults on average stare for about five hours a day on their smartphone – even during the pandemic ten hours. A survey by the American Psychological Association found that technology is a Source of stress is. 43 percent of people surveyed constantly check their email, messages and social media. There are even potential physical effects of being “always available”—from neck pain to increased blood pressure. Banning all screen time is certainly not practical in the long term. And we don’t have to completely separate ourselves from our smartphones – but we should perhaps loosen our grip on them every now and then.
Reasons for a digital detox
There are many reasons why you should give up your cell phone and other devices for a short period of time. Maybe you want to have more time for yourself, without the distractions that your cell phone or other devices cause. Or maybe you feel like your device use has become excessive and is adding too much stress to your life. You may even have concerns about becoming addicted to your devices. Although these Technology addiction is not yet recognized as a disorder in the DSM-5 Many experts believe that excessive use of technology and devices is a behavioral addiction that can lead to physical, psychological and social problems.
- sleep disorders: There is evidence that heavy use of devices, especially before bed, can affect the quality and quantity of sleep. A study found that children who use digital devices before bed sleep significantly worse and less. Researchers have also found that using social media in bed has negative effects on sleep and mood. The results show that there is an increased likelihood of anxiety, insomnia and shorter sleep duration.
- Mental problems: Another study found that heavy, daily use of technology is linked to an increased risk of mental health problems in adolescents. More time spent using digital technologies has been linked to increased symptoms of ADHD and behavioral problems, as well as poorer self-regulation.
- Decreased well-being: Researchers at the University of Pennsylvania have published an experimental study that links the use of social media such as Facebook and Instagram to reduced well-being. The results showed that limiting social media use reduced symptoms of depression and loneliness.
- Work and personal life: Being constantly available affects work-life balance because feeling constantly connected can make it difficult to draw boundaries between home and work life. Even on vacation, it can be difficult for some people to resist the temptation to check email or check social media.
- Social comparison: If you spend a lot of time on social media, you’ve probably found yourself comparing your own life to that of friends, family, or complete strangers. Giving up social media can be a great way to focus on what’s important to you in your life.
Signs that you could be taking a digital detox
- You feel anxious or stressed when you can’t find your phone.
- You feel compelled to check your phone every few minutes.
- You feel depressed, anxious, or angry after spending time on social media.
- You are concerned about the number of likes or comments on your posts.
- You’re afraid of missing something if you don’t check your device constantly.
- You find it difficult to concentrate on one thing without looking at your phone.
- Your mood is often depressed.
- You have trouble sleeping.
- You feel insecure.
How do you do a digital detox?
Digital Fast is highly individual. Choosing a digital detox doesn’t necessarily mean staying away from anything related to technology. Instead, adapt your device usage to your own life and needs. It’s about setting boundaries and ensuring that you use your devices in a way that benefits rather than harms your emotional and physical health. Here are some Tips for a digital detox that works.
- Be realistic
If you feel comfortable doing a complete digital withdrawal, then you should try it. For many people, however, complete abstinence is impossible. Especially if they really need to stay connected because of work or other commitments. The key is to make your separation from the device compatible with your life. - Set boundaries
If it’s not always possible to cut your connection to the digital world, you can at least limit how and when. Times when you can reduce your use of digital devices include: during your meals, when you wake up or go to bed, when you pursue a hobby, or when you meet up with friends. - Minimize distractions
Another way to start digital detox is to turn off push notifications on your phone. Instead of checking specific apps or websites every time a new post appears, you can set a specific time during the day to check your messages. Then take a few minutes to get up to speed and send replies. - Put your cell phone aside
Studies have shown that the mere presence of a mobile device – even if you are not actively using it – reduces the quality of conversations when interacting with other people. We also tend to reach for our cell phones more when they are right next to us. - Let friends know
Tell your loved ones that you are going through digital withdrawal. Not only will they be able to support you, but your need to be constantly available to them will also be minimized. After all, they now know when or how you will respond to them. - Delete social media apps
Delete social media apps from your phone to reduce temptation and ease of access. - Consider long-term changes
Decide if you want to maintain any aspect of your digital detox. Maybe you establish a rule that you no longer use digital media while eating or ban your cell phone from the bedroom at night.
What types of digital detox are there?
- Digital fasting: Trying to go without ALL digital devices for a certain period of time (best achieved while on vacation).
- Recurrent abstinence: Choose one day a week (perhaps the weekend) when you don’t use any devices.
- Specific detoxification: Avoid certain apps, games or websites that take up a lot of your time.
- Social Media Detox: Limit social media use for a specific period of time.
Can digital detox save us?
A digital detox is a great way to find out if technology is holding you back from living your best life. Restricting the use of technological devices can have many benefits:
- Less stress
- Better social interactions
- Sharper focus
- Better control over your time
Conclusion
Digital Detox is about taking responsibility for how you spend your time and where you focus your attention. It helps you recognize where you want more and where you want less, how dependent you are on digital devices and in which areas you can do without them. It’s not about banishing everything from your life forever, but rather finding a more sensitive approach. Going without certain devices can sometimes be uncomfortable and stressful. You may also feel annoyed, anxious or bored without your smartphone or other technological aids. But even if you find it difficult, a digital detox can worthwhile experience to help you better understand your relationship with the digital world and be more present and mindful in other activities.
Sources used:
“Stress in America: Coping with Change,” American Psychological Association2017
“Two years of Corona: 10 hours on the screen every day,” bitkom.orglast accessed: November 2023
“Screen time statistics: global comparison”, comparitech.comlast accessed: November 2023
“Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults – a prospective cohort study”, bmcpublichealth.biomedcentral.com2011
“Bedtime Use of Technology and Associated Sleep Problems in Children”, journals.sagepub.com2017
“Concurrent and Subsequent Associations Between Daily Digital Technology Use and High-Risk Adolescents’ Mental Health Symptoms,” srcd.onlinelibrary.wiley.com2017
“No More FOMO: Limiting Social Media Decreases Loneliness and Depression,” guilfordjournals.com2018