Digital Detox
What is Digital Detox?
Digital detox refers to a period of time when a person voluntarily refrains from using digital devices such as smartphones, computers, and social media platforms. It has become increasingly popular over the past few years as people find themselves spending far too much time glued to their screens. There are innumerable benefits to a digital detox both mentally and physically and they are backed by science and a tonne of research so rest assured your digital detox won’t be a waste of time.
Reasons For A Digital Detox
For many people these days, checking your phone and becoming immersed in the digital world is just a part of everyday life. According to research from the Nielsen Company, the average U.S. adult spends around 11 hours each day listening to, watching, reading, or interacting with media!
While no-one can deny how much the digital world has improved our everyday lives, there comes a point in everyone’s lives when they should have a digital detox. This doesn’t involve locking yourself away in some remote forest cabin for weeks on end (unless you want to), it could be as simple as not using anything digital for a day or a portion of your day. You might want to enjoy time to yourself without the interference that your phone and other devices create. In other cases, you might feel like your device use has become excessive and is adding too much stress to your life. Social media, in particular, can be very stress-inducing with all sorts of fake news being spread designed to scare you into reading an article or buying a product. Time away from this will benefit you greatly.
In some situations, a digital detox might be necessary if you feel like you are addicted to your devices. While technology addiction is not formally recognized as a disorder in the DSM-5, many experts believe that tech and device overuse represents a very real behavioural addiction that can lead to physical, psychological, and social problems.
In a poll conducted by the organization Common Sense Media, 50% of teens reported that they felt that they were addicted to their mobile devices. A whopping 78% of the teen respondents said that they check their digital devices hourly. Do I need to further convince you that we’re too reliant on technology?
Research-Backed Reasons To Do A Digital Detox
#1 Digital Devices Can Disrupt Sleep
Research has proven that heavy device use, particularly prior to bedtime, can interfere with sleep quality and quantity. One study found that children who use digital devices at bedtime had significantly worse and less sleep. The study also found a connection between nighttime tech use and increased body mass index.
Evidence has also found that in-bed electronic social media use has adverse effects on sleep and mood. The study also found that 70% of participants checked social media on their phones while in bed, with 15% spending an hour or more on social media while in bed! The results found that using social media when you are in bed at night increases the likelihood of anxiety, insomnia, and shorter sleep duration. If you’re struggling with sleep, a digital detox might be the ultimate cure!
#2 Technology Can Induce Stress
It may be difficult for some people to imagine doing their daily routine without their precious digital devices, but research has found that technology is a key contributor to stress.
In the American Psychological Associations' annual Stress in America survey, a fifth of U.S. adults (around 18%) cited technology use as a significant source of stress in their life. For many, it is the ever-present digital connection and constant need to keep checking emails, texts, and social media that accounted for the majority of this tech stress.
Another study conducted by researchers in Sweden found that heavy technology use among young adults was linked to sleeping problems, depressive symptoms, and increased stress levels.
#3 Heavy Digital Use May Increase Mental Health Problems
According to a study published in the journal Child Development, heavy daily technology use was associated with an increased risk for mental health problems among younger people. More time spent using digital technologies was linked to increased symptoms of ADHD and conduct disorder, as well as worse self-regulation.
Experimental research conducted by researchers from the University of Pennsylvania showed a link between the use of social media sites such as Facebook, Snapchat, and Instagram to decreased well-being. The results revealed that limiting social media use decreased symptoms of depression and loneliness.
#4 Social Comparison Makes It Hard To Be Content
If you spend time on social media, you have probably found yourself comparing your own life to your friends, family, total strangers, influencers, and celebrities. You might find yourself thinking that the grass is always greener on the other side with everyone else seeming to be leading a fuller, richer, or more exciting life based on the tiny, curated glimpse you see on their Instagram or Facebook posts. Detoxing from your social connections can be a good way to focus on what’s important in your own life without comparing yourself to others. What is it they say…? Comparison is the thief of joy.
#5 Digital Connectivity Can Give You FOMO
FOMO (fear of missing out) is the fear that you are missing the experiences that everyone else is having. Constant connectivity only serves to feed this irrational fear. Every time you see a curated image or post about someone else’s life, it can leave you feeling as if your life is less exciting than theirs. You might find yourself overcommitting to social events out of the fear that you’ll be left behind.
FOMO can also keep you constantly checking your device out of fear that you are going to miss an important text, Instagram DM, or Twitter notification.
Doing a digital detox is one of the easiest ways to set limits and reduce this FOMO. The key is to do it in a way that doesn’t leave you feeling cut off from what’s happening in your digital world.
#6 Constant Connectivity Affects Work/Life Balance
That feeling of always being connected can make it difficult to create boundaries between your private life and public life. Even when you are at home or on vacation, it can be hard to resist the temptation to check your email, respond to a text from a colleague, or check in on your social media accounts.
In a study published in the journal Applied Research in Quality of Life, researchers found that technology use played an integral role in determining an individual's work-life balance. The study suggested that the use of the internet and digital technologies influenced overall job satisfaction, job stress, and feelings of overwork.
Signs You May Need To Do A Digital Detox
If you are unsure whether you should do a digital detox, then check out the below signs:
You feel anxious or stressed out if 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 preoccupied with the like, comment, or reshare counts on your social posts
You’re afraid that you'll miss something if you don't keep checking your device
You often find yourself staying up late or getting up early to play on your phone
You have trouble concentrating on one thing without having to check your phone
How To Do A Digital Detox
While some research suggests that in order to do a true digital detox, predefined abstinence from any and all digital devices and social media connections are needed, it is important to note that you should curate your device usage around your lifestyle.
Doing a digital detox does not have to involve a complete separation from your phone and other digital devices, although in order to achieve maximum wellness, this is recommended. The process is often more about setting boundaries and making sure that you are using your devices in a way that benefit, rather than harm, your emotional and physical health.
Here are some things to bear in mind when planning your digital detox:
Be Realistic - For a lot of people, completely forgoing all forms of digital communication might not be possible, particularly if you really do rely on staying connected for work, school, or other obligations. If you need your devices during the day for your job, try doing a mini-detox at the end of the workday. Pick a time when you want to turn off your devices, and then focus on spending an evening completely free of things like social media, texting, online videos, and other electronic distractions.
Set Limits - Setting boundaries on the type and timing of connections you’ll attend to will help ensure that you can enjoy real-world activities completely free of digital diversions. For example, you could limit your digital usage when 30 minutes before you go to bed, during mealtimes, or when you are spending time with family and friends.
Remove Distractions - Turn off those pesky push notifications on your phone. Rather than checking certain apps or websites every time a new story or post hits, set aside a specific time each day when you’ll check your messages or mentions. Maybe next time you’re going out for dinner with friends, leave your phone at home.
Decide what type of detox works for you - There is more than one type of digital detox. Perhaps you just want to remove yourself from social media or a certain app that you spend too much time on. Or maybe just pick one day of the week that you go digital-free. The key to a successful detox is finding a method that works for you.
A Few Digital Detox Tips And Tricks
There are some things that you can do to ensure that your digital detox is more successful:
Let your friends and family know that you are on a digital detox and ask for their help and support
Find ways to stay distracted and keep other activities on hand
Delete social media apps from your phone to reduce temptation and easy access
Try getting out of the house; go to dinner with friends or go for a walk when you are tempted to use your device
Keep a journal to track your progress and write down your thoughts about the experience.
Try yoga on your detox without tech to distract you, you can deepen your self connection.
