How a digital detox can improve your health and well-being
A ping on the phone. A buzz in your pocket. An illuminated screen that suddenly appears in the dark.
It can be challenging to ignore these notifications, knowing that they may bring important updates, urgent messages or just another distraction pulling you in.
However, that pull of our screens goes beyond text messages or emails. Our screens constantly demand attention in other ways. A recent Statista report found that 70% of U.S. digital video content viewers watched videos on their smartphones. Another report found 67% of TV watchers use a secondary screen or device to scroll through mobile apps, games and other content.
Excessive screen time isn’t just a sign of the times. It can take a toll on mental and physical health, contributing to issues like eye strain, sleep disruption and decreased quality of relationships. Yet it can be difficult to recognize when screen time is too much, especially when hours can seem like minutes while scrolling, streaming or gaming.
A digital detox — or periodic breaks away from electronics — can help reduce stress, improve focus and foster healthier habits. But taking a digital detox can be easier said than done. Simply stepping away from your phone or tablet without a plan in place may not lead to healthier screen habits that last. Instead, here are some tips to help you get the most out of your digital detox so that you can regain balance in your daily life.
Recognize your reasons for a digital detox. Maybe it’s to get better sleep. It could be to improve your relationships or even reconnect with yourself. These are all great reasons to do a detox, but if you’re doing it because someone else said you have to, you will likely have resentment and not be successful. Make sure your digital detox is your own idea, and you’ll likely have more success.
Make your goals simple and tangible. Saying you’ll go cold turkey on Day 1 likely won’t get you where you want to be. Instead, set a reasonable goal that you can achieve. An example may be to only check social media once or twice a day or to decrease your device usage by one hour a day. Many devices allow you to check your average daily screen time. Take that number and subtract one hour and then pay attention to how often you’re picking up your device.
Create boundaries. These are essential to achieving any goal. Set up screen-free zones in your home, such as your bedroom, dining room or eating space, and your favorite spot to relax. Another type of boundary can be screen-free timeframes. For example, set a rule for no screens after 7 p.m. or before 8 a.m. Screen-free time frames allow you to focus on communicating with others through face-to-face interactions and not be bogged down by drama or issues you see on social media that can affect your mental health.
Reignite your screen-free fun. Get back to doing the hobbies you loved most before technology took over our lives. Start reading books again — the kind you have to flip the pages and not download on a device. Explore where you live. Solve a puzzle. Plan device-free nights with friends and loved ones.
Don’t forget a progress check. Weekly check-ins are a must. One way to keep track of your progress over time is to create a paper calendar or journal to keep track of your successes. Another great way to check your progress is to establish an accountability partner.
Embrace a digital detox at work when possible. A question I often receive is about whether it’s possible to reduce screen time when your job involves technology. There are moments in the day when you can step away from your screens, such as lunch breaks. Keep this time technology-free.
During your breaks, you can also set up “do not disturb” functions on your devices and leave them at your desk. Let your colleagues know that you won’t respond to emails or texts after a certain time of day. This establishes boundaries and helps maintain a work-life balance, which is essential for your health and well-being.
If you oversee a team, encourage walking meetings during which employees take their meetings outdoors to recharge and refresh while being productive. Host face-to-face meetings whenever possible. This will offer the opportunity for colleagues to actively engage with their peers and build stronger working relationships.
Make your digital detox a family goal. Making a deliberate choice to schedule family fun is important. The nice thing about family fun is that it doesn’t have to cost anything to have a good time together. Play cards or create a new card game, play board games, create a family challenge, paint together, go geo-caching or on a scavenger hunt, or have a cooking or baking competition. All of these can be done together, without the use of technology.
There are also several resources available in bookstores and libraries for boredom busters. Check them out and get your creative juices flowing. I think you’ll be impressed with what you come up with for screen-free family fun.
As a mom of six kids, I know how hard it can be to resist the urge to give in to your kids. The best thing you can do is to set clear boundaries and expectations when it comes to technology, despite your own temptations to bend your goals and any pleas from your kids. Leading by example is more powerful than you’ll ever know. •
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