21 May 2024

Technology provides experiences that are interesting, easy to acquire, and feel good. Because of these reasons, it’s easy to get addicted to our digital devices. In fact, these devices are designed to be addicting!

Studies show that when we spend too much time on our tech, our health declines and our lives actually become less satisfactory to us.

Most of us don’t realise, though, how much time we spend on our smartphones, tablets, computers, video games, or social media. That’s where a Digital Detox plan might be needed.

Signs That You Might Be Addicted to Technology

Do you have these signs? Check the ones that apply to you:

❏    Your attention wanders during conversations as you feel the urge to check your smartphone - or actually look at it while someone else is talking.

❏    You find that social media makes you feel depressed, anxious, or jealous - that your life pales by comparison to everyone else’s.

❏    Your sleep is inadequate - you have trouble falling asleep or getting good quality sleep once you do fall asleep.

❏    Vision issues - your eyes are watery, itchy, dry, or blurry from spending too much time staring at screens.

❏    You always have your smartphone in your hand or on the table beside you where you can monitor it.

❏    You can’t watch TV without also looking at your smartphone, laptop, or tablet.

❏    The first thing you do when you wake up in the morning is to reach for your smartphone to check for texts, emails, or other notifications.

❏    You lack mental clarity, alertness, or have a hard time making decisions because of brain fog.

❏    You feel compelled to use a digital device during meals.

❏    Others comment on your attachment to your phone.

❏    The thought of turning your phone off or putting it away for a few hours is stressful.

❏    Spending so much time on your devices is contributing to an inactive lifestyle and weight gain.

How many of these items did you recognise as being present in your life? Even if you only have a couple, a digital detox can be beneficial. If you have five or more, you’ll be very pleased with the results you receive.

Benefits of Doing a Digital Detox

You start a digital detox by reducing or eliminating the use of digital devices for a certain period and this will have several significant benefits for sleep, relationships, and overall well-being.

Here are the areas of your life this will help to improve by doing digital detox:

Improves Sleep Quality:

• Reduces Blue Light Exposure: Screens emit blue light, which can interfere with the production of melatonin, the hormone responsible for regulating sleep. Reducing screen time, especially before bed, can improve sleep quality.

• Minimizes Mental Stimulation: Using digital devices can keep your mind active and alert, making it harder to wind down and fall asleep. A digital detox can help in establishing a more relaxing pre-sleep routine.

Enhances Relationships:

• Encourages Present Moment Awareness: Disconnecting from digital devices allows for more in-the-moment awareness and engagement with the people around you, strengthening personal connections.

• Improves Communication: Face-to-face interactions are enriched without the distraction of devices. This can lead to deeper, more meaningful conversations and improved understanding in relationships.

Boosts Mental Health and Well-being:

• Reduces Stress and Anxiety: Constant connectivity can lead to information overload, heightened stress, and anxiety. A digital detox can provide a break from the constant influx of information and notifications.

•  Promotes Mindfulness and Relaxation: Taking time away from screens can encourage activities that promote mindfulness and relaxation, such as reading, meditating, or spending time in nature.

 Increases Productivity and Focus:

• Reduces Multitasking and Distractions: Limiting digital device use can lead to more focused and efficient work, as it minimizes the distractions and multitasking often associated with digital media.

• Encourages Creative Thinking: Stepping away from digital noise can clear mental clutter, allowing for more creative and innovative thinking.

Improves Physical Health:

• Encourages Physical Activity: A digital detox can free up time that might otherwise be spent sedentarily, encouraging more physical activities and outdoor pursuits.

• Reduces Eye Strain and Neck Pain: Prolonged use of digital devices can lead to eye strain, headaches, and neck pain. Reducing screen time can alleviate these physical ailments.

• Overall, a digital detox can lead to a more balanced life, where technology is used as a tool rather than a constant presence, allowing for improved sleep, stronger relationships, and enhanced physical and mental well-being.

Your Digital Detox Plan

To get yourself underway on a digital detox plan, follow these steps, make some notes for yourself, and see how your life improves.

1.     What will you do to prepare yourself for your detox, so you’ll know what to expect?

2.     Write your personalised detox plan. Set the rules and duration for your digital detox. Be reasonable for greater success.

3.     Make a list of every type of notification you get. Then, turn them all off.

4.     How will you restrict your access to social media websites?

5.     Make a list of everyone you want to notify about your detox, so they’ll know why you’re not posting on social media or responding to emails or texts.

6.     What social engagements would you like to plan so that you can reconnect with friends or family while you’re detoxing?

7.     Make alternate plans for things that you usually check your phone for, such as the time. Where will you get a wristwatch - an easy fix to help you keep away from your phone?

8.     What books would you be interested in checking out from the library to read while you have extra time? Is there something that you would like to learn about?

9.     Choose a detox partner. Make a list of the possibilities and go down the list one by one until you find your accountability and support partner.

10. Plan activities or hobbies that you can enjoy with your extra time during your detox.

11. What obstacles do you think you’re likely to encounter that could stall or derail your detox? How could you overcome these obstacles?

And Don’t Forget… 

Make a plan for dealing with withdrawal symptoms. How will you handle discomfort? List several options here and on index cards to keep around you and refer to when the symptoms strike.

To Prevent a Relapse…

Once your digital detox is complete, how do you plan to limit your digital device or social media use for the long term? Create clear, reasonable rules and stick with them.