How to Do a Digital Detox
By Marissa Del Mistro
If you're wondering how to do a digital detox, this article will offer a step-by-step guide to help you. Of course, there are bonuses to our digital world and cellphones: being able to Facetime your long-distance best friend, send mood-boosting jokes, or even read this article from anywhere! Our mobile devices have the power to connect us to the world. But when does this connection become too much? Sometimes the overwhelming, constant barrage of notifications and distractions can make it very difficult to disconnect from technology. And the negative effects of social media are well-documented.
What is a Digital Detox?
We're constantly surrounded by screens, notifications, and distractions that can cause us to feel overwhelmed and even burned out. Technology can have benefits, of course. But sometimes, it's a slippery slope, and we can slide into constantly checking and scrolling and missing out on life.
A digital detox can help to reset and refocus on other things in life while giving your mind a break from constant phone notifications. A digital detox is a deliberate period of disconnecting from technology and focusing on more meaningful activities.
What are some rewarding benefits of trying a digital detox?
Reconnect to the world: When was the last time you commuted without your cell phone? Taking a break from your devices can provide a valuable opportunity to reconnect with the world passing by. When putting your phone away and removing your headphones, you experience the sights and sounds, and you may be surprised at the beauty you've been missing!
Reconnecting with your people: While we typically rely on digital devices to keep in touch with others, they can also become a barrier to genuine human connection. By putting away your devices, you can fully engage with the people around you and experience their company more extremely. When focused, you can form a deeper connection and build stronger bonds.
Discover new hobbies and passions: When did you last look at your screen time? Scary right? This time could be happily swapped to explore new hobbies or reignite old ones. Whether you run, go hiking, read, garden, or try something new, investing your time in a fulfilling activity will make you feel more satisfied.
Get better sleep: Using digital devices before bed can disrupt sleep patterns, making falling and staying asleep harder. When you intentionally turn off your devices, you can ensure a more restful night's sleep without being disturbed by notifications or other digital distractions. Give your body and mind a chance to unwind and recharge.
Improve your attention span: Grabbing your phone or device is a habit that can be a huge distraction. Whether at work, with friends, or just trying to relax, the sudden illumination of our phone screens can easily divert our attention away from the task at hand, making us less productive. By eliminating this source of distraction, we can enhance our attention span and be more present in our daily lives.
Interested in improving your life in these ways? Read on for tips on how to do a digital detox.
How to Do a Digital Detox
There are many methods to approach your digital detox, and you can try different things that work best for your situation. Here are some steps to help you step back from your devices:
Turn off notifications
Do you use your do not disturb option? This is a true lifesaver because notifications can be a constant source of distraction. When you turn them off, including the pings from your email, social media, and other apps, you won't reach for your phone and can instead focus on other things. Of course, if you're worried about missing something important, set up a system where you only receive notifications for urgent messages or from specific people.
Delete apps
Consider deleting apps you don't use or aren't serving a positive purpose in your life anymore. Be savage! If you haven't opened the app in a while, get rid of it. This will make your phone more intentional, so you only use it for specific tasks and not mindlessly scrolling random apps or playing games.
Change your settings
You may not realize it, but the vivid and colorful displays of tech do something to our brains that makes it addicting! Try going retro if your phone allows it. Change it so your screen is in grayscale/black and white. By eliminating the vibrancy of the colors, the device becomes less alluring and, thus, reduces the urge to use it excessively.
Create A Tech-Free Bedroom
Sure, many people use their phones as an alarm clock. However, reaching for your phone to turn off the alarm can quickly lead to mindless scrolling through social media feeds. To avoid getting pulled into your device, leave your phone outside the bedroom at night and use a traditional alarm clock instead.
Take A Tech Break During the WorkDay
Next lunch hour, take a mini-detox in the middle of the day. Say goodbye to your tech-fuelled lunch break and leave your phone and computer at the desk. Instead, walk, run, or head to the gym. This break from constant requests and tasks allows you to settle into a creative flow, increasing your productivity and job satisfaction.
Take phone-free bathroom breaks
Admit it! Many people grab their phones to head to the bathroom to send off quick texts or scroll social media. Not taking your phone into the bathroom or toilet is a simple way to address the problem.
Schedule Your Digital Detox
If you want to do a complete digital detox, you can choose how long you’d like to do it. You may choose to detox for a few hours, for a weekend, or even longer. Decide how long you will go tech-free and alert those in your regular circle so they will know what’s happening.
Don't feel guilty; you are not alone in your tech use. Some staggering statistics tell us that 47% of Americans admit they're addicted to their phones while the average American checks their smartphone 352 times per day!
But you have the power to take control of your digital habits. Now that you know how to do a digital detox, you can develop healthier phone habits and curb addictive behaviors. And if you find yourself struggling with phone addiction, seek therapy or check out groups like Internet and Technology Addicts Anonymous and On-Line Gamers Anonymous for support.
Have you ever tried a digital detox? Tell us what you think - tag @Runstreet on Instagram to share your wellness journey and get cheered on.
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Marissa Del Mistro is a writer, editor, and always on the hunt for the perfect workout. Marissa absolutely loves trail running, dancing, and cycling. When she's not writing, Marissa loves cooking, podcasts, traveling, and exploring her home in the beautiful unceded Coast Salish Territory of the Lekwungen and W̱SÁNEĆ nations.