When you think about things that are addictive, your mind probably goes to cigarettes or alcohol. But there’s a sneakier addiction (we’re using the term a little loosely here) that’s affecting a huge portion of the population: our digital devices. About 75% of Americans report being addicted to their phones. Our devices might not be an issue in and of themselves. Experts say, though, that too much digital exposure can increase feelings of depression, anxiety, and loneliness. It might be time for a digital detox.
Think through the way your interaction with your devices affects your day. If you’re one of the 80% of people who look at their phones within 10 minutes of getting up or feel uneasy when they forget their phone at home, you might benefit from a periodic unplug.
How to do a digital detox
This doesn’t have to be complicated. You can start super small, saying you’re going to avoid screens for a couple of hours or a day. You might choose to have a night where you come home from work or school and digitally detox just to see how it feels. If you notice that you benefit, you might choose to take a more serious digital detox. That could mean a full week or longer without screens.
This doesn’t just mean stowing your phone. It also means no TV, no computers (unless absolutely necessary for work or school), and no tablets. You’ll have to get your news the old-fashioned way: from a newspaper. And you probably want to tell your close contacts that you’re going off the grid and won’t be reachable via phone during your detox.
A cold-turkey detox — giving up all of your screens — is a great place to start. You can fine-tune your detox from there, though. You might notice that your phone isn’t really the issue for you, it’s the stressful news on the TV. Or you might notice that doing crossword puzzles on your laptop actually makes you feel better, but scrolling social media on your phone leaves you feeling worse.
The point of disconnecting from our screens is to find out what’s taking a toll on us. Digital devices are so integrated into our modern lives that most of us interact with them without even realizing how they might be bringing us down. Even a few hours without screens can be enough to help you identify what might be negatively affecting you. Then, you can make a plan to keep it in check.
What a detox can do for you
Experts say that disconnecting from your digital devices and learning to set up healthy boundaries there can deliver:
- Lower stress levels
- Improved self-image
- Less eye strain and fewer headaches
- Improved sleep
- Better focus
- Increased feelings of contentment
- Better social interactions
- More free time
- Less FOMO
- Clearer work-life boundaries
If you want to do further reading on this topic, we’d recommend this comprehensive guide from Verywell Mind or this Cleveland Clinic article.
Or, if you want to talk to a real person about what you’re feeling, we’re here. Our team can work with you to develop tools to minimize the negative effects of digital devices in your life. If you’re feeling bad after your nightly social media scroll or you have constant stress from work notifications, know that things can change — and we’re here to help you figure out what you can do. Get in touch when you’re ready.
