How to Start Your Digital Detox
Written By: Taylor Rao
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In this hyperconnected world, being plugged into social media can feel like the most important tool when it comes to understanding current events, socializing with others, and receiving validation from friends and followers. However, there can also be dangerous downsides if a person spends too much time online.
There is no “one size fits all” limit for how much screen time is too much, but if you have ever felt overstimulated, anxious, or upset by things you’ve seen online, you probably have thought about how if you could just step away from your phone, you might feel more refreshed and energized by spending your free time elsewhere.
Turn off push notifications
One thing social media has done a really, really good job at is making us feel like we need to tend to every single ping and ring. There is a culture of immediacy that comes from being able to place an Amazon order with just one click or purchase food for instant delivery to your door.
And sure, while some incoming messages and emails are urgent, a lot of notifications you see pop up on your phone throughout the day are not –and they can distract you from being present in your everyday lives and tasks at home or at work.
By turning off push notifications, which can be done on an app-by-app basis, you will reduce the number of times you react to your phone when it randomly vibrates or makes a sound. You’ll quickly realize you didn’t need to know about that sale, that recipe suggestion, or that piece of news, and it will make room for the notifications that come through that need your attention.
Check your weekly screen time limit
On Sunday mornings, iPhone users typically receive a message with a weekly update on how much time was spent on their phone. And if you’ve ever been with a group of friends when this notification gets sent out, you’ve likely heard a few audible gasps, while your friends quickly delete the message out of fear that in fact a shocking amount of time was spent online that week. (That’s the case for a lot of us out there.)
Instead of avoiding this notification and denying the reality, take the time to open the weekly report and process the information. It will tell you things you might actually need to know, like which apps are open the most, what time of the day you are most active on your phone and how your screen time fluctuates from week to week. This way, you can set new goals to minimize time on Instagram, for example, but still make room to be proud you’re working hard at tackling all of your daily work emails or taking lots of photos of your dog or children.
Hang up and hang out
Social settings –from dinner tables to cocktail parties –should definitely be considered as phone-free zones. When you are out with your friends or loved ones, don’t rely on a digital device to get you through the night. Instead, give the people you’re with your full attention and use that time to spend a few hours completely unplugged. When you “hang up and hang out,” you will be able to engage in more authentic conversation and leave behind things that might be bothering you, even for just a few hours. It will also help you lose the crutch of grabbing your phone during an awkward pause or low moment and power through without getting distracted by someone (or something) who is not in your immediate presence.
This mentality also applies to other social outings, like sporting events, concerts, or comedy shows. While some of these venues are already designated as phone-free at the request of the artist, take it upon yourself to immerse yourself in the experience totally and make that pricey ticket tag worth your while. Chances are, you will come away from that live event with many more real-life memories than a blurry photo or video can portray.
Quit multitasking
This might seem silly, but you can unplug from one digital device while being fully committed to another. That means, if you’re streaming your favorite show on TV, you shouldn’t be checking your social media apps the entire time. When you do, it can take away from the program content and leave you missing out on important dialogue or scenes from the show.
It can also be overstimulating to be on three different devices doing three different things at once. If you’re working from home, turn off the TV to eliminate that distraction…or place your phone in another room until you’ve checked a few items off your to-do list.
Read, the old-school way
Remember paper? Yeah, they still make books and newspapers using the good old-fashioned stuff. So if you’re looking to ditch your screen for a few hours and pass the time, trade an ebook for a trip to your local library. It will feel fun and fresh to browse the aisles, skim a few snippets of the most popular books, and walk away with some hard copies or paperbacks of a new read.
You will feel satisfied with every turn of the page and will look forward to the day you get to pop back in and swap your book for a new one. If you’re a digital subscriber of a local newspaper or a national one, check out their options to add in a morning delivery or even just get the weekend edition (and make sure to recycle when you’re done flipping through).
Unplug before you snooze and before you rise
Many people will tell you how important it is to unplug from all digital devices at least 30 minutes before bedtime for a better night’s rest without the effects of a long day’s worth of blue light. This can be accomplished by finishing your nightly Netflix an hour or so before heading under the covers or putting your phone away to engage in pillow talk, reading or general unwinding with your partner or by yourself before bed.
What can be equally as beneficial, though, is not reaching for your phone the second you wake up in the morning. If you’ve ever woken up to a stressful work email, a sad news story or saw a picture that gave you FOMO in your first few moments of the day, you know how it feels when your phone directly contributes to you waking up on the wrong side of the bed.
You can avoid this by using an alarm clock instead of being woken up by the one on your phone or watch, and getting up and doing something –making coffee, practicing affirmations, meditating, or stretching –before catching up on what you missed overnight. In turn, you will start your morning off with a clear head and a positive attitude that is totally up to your control.
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