Doing a Digital Detox
In this day and age, technology is abundant. Smartphones, TVs, tablets – we’ve conditioned ourselves to always be on our phones and constantly be up to date on everything happening in the world.
We need our devices to communicate, yes, but with the popularity of social media, our phones have become extensions of our very beings.
While being up-to-date on current events isn’t necessarily a bad thing, the constant exposure to digital media can be detrimental to both our mental and physical health. If we’re checking our phones every thirty minutes, we never really give our brains or eyes a chance to relax and “turn off”. This can affect our mental health, especially if we’re reading about things that are upsetting, sad, or irritating.
There’s even something called “text neck”, where you literally develop a hump on your neck from staring down at your phone or computer too much without moving positions. Our bodies can be genuinely affected by constant digital consumption… so, what can we do to remedy this?
Starting a digital detox is a great way to take a break from the constant noise that social media and doom scrolling create in our lives.
The detox is what it sounds like: cutting out constant screen time for an extended period to refresh your brain and body. The detox can be as long or as short as you need, but the benefits should be great either way.
Check out these tips and tricks to begin your digital detox today!
Turn Off Notifications
We all do it: we hear a little “ping” and automatically check our phones. Nowadays, pretty much all apps ask if you’d like to turn on notifications so you never miss a thing, but doing so means we’re never detached from our phones.
The need to constantly be updated on everything can be very distracting and damaging to our overall health, as we never get a chance to fully relax and give our minds a break. Turning off those notifications can provide more space to focus on the task at hand and to designate specific times to check your phone.
Put Away Phone During Meals
One of the easiest ways to lose track of time on your phone is having it out during meal times. It’s a mindless task and takes away from making genuine connections with your friends or loved ones, plus it can lead to overeating, as you’re not paying attention to how much you’ve been eating at that meal.
Additionally, watching TV while eating can lead to the same issues, as you’re focused on the show, not the food. To practice mindful eating, you should turn off your screens.
Being intentional about setting your phone down and turning off the TV to eat can help you unplug and enjoy emotionally-connected and intentional meals with your family again.
Only Use One Screen At A Time
This is a big one, too: being on your phone while the TV is playing in the background. Maybe you’re watching a comfort show or movie you’ve seen a dozen times, so you don’t necessarily need to pay attention to it. Before you know it, your phone is out and you’re scrolling on social media or playing a game while that TV is still blaring in the background.
Breaking this habit can lead to improved focus and intentional vs. mindless screen time.
Don’t Get On Your Phone Before Bed
You’ve probably heard this one before. Being on your phone right before bed can cause many sleep issues. For starters, the blue light emitted from phones can trick your brain into thinking it’s daytime, so your mind has a harder time shutting off.
Secondly, depending on what media you’re consuming right before bed, it can be challenging for your brain to relax enough to fall asleep and stay in a deep sleep thereafter. Choosing to read a book before bed or listen to a meditation can help prepare your mind for sleep, improving your health overall.
Follow the 20-20-20 Rule
This rule states that for every 20 minutes of staring at a screen, you should take a 20 second break and stare at something 20 feet in the distance.
This allows your eyes to relax and focus on something that isn’t a bright screen. Whether you’re sitting at your desk working on your computer or sitting at home and need a break from the TV, try implementing the 20-20-20 rule during your screen time and see how it helps your eyes and mind!
Put Phone On Black And White Mode
Did you know you can change the light settings in your phone? There’s an option on smartphones to change your entire phone (including your apps) to black and white only.
A big reason why we love watching videos and being on our phones so much is the stimulating bright lights. Without them, everything becomes a bit dull, which can be boring. This can train our brains to not want to spend as much time on our phones and foster a healthier relationship with screen time.
Put Your Phone Far Away
If your phone isn’t right next to you, it’s easier to avoid it. At night, put your phone on the other side of your bedroom. While watching TV, leave it somewhere else in your house charging. If you don’t NEED a device at that moment, then try physically removing it from your immediate vicinity.
My favorite time to do this is during family dinner. Have everyone, parents and kids alike, store their phone in a basket and take it out of your dining room. Remove the temptation!
Keep Track of Screen Time
If you keep a health journal, consider adding a section for keeping track of your screen time. Your device can provide that information, even breaking the time down between the different apps. Once you see a pattern with your screen time, you can make changes as necessary.
You may need to delete a certain app that you spend excessive time on, or set alarms to remind yourself to put the phone away. If you notice you’re on it every day after work, maybe set reminders to go on a walk at that time instead. Keeping track of your habits is the first step to knowing how to change them and replace them with healthier habits.
We’ve been conditioned to be on our phones or staring at some kind of screen for years, since the influx of smartphones and social media over a decade ago.
Every day we’re bombarded with new apps, new trends, and news cycles that demand our attention. But by setting aside intentional time for social media or watching TV, we can slowly unravel those tendencies we’ve learned and finally give our brains a break.
You don’t have to give up social media or your favorite TV show, but being mindful with your time and energy can lead to better overall health.
Have you ever tried a digital detox? Did it help you? If you try one out, let me know how it goes!
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