Are you bothered by your screen time? You are not alone! Americans spend seven hours on average each day looking at screens.
Side Effects of Digital Detox
Checking messages and social media has become a routine behavior that takes effort to change. Is it worth the struggle?
Participants in a 2024 study published in Cureus reported experiencing relief, “pleasure and alleviation” after doing a digital detox. Even though alienation, solitude, and boredom were present and unpleasant for some, they were capable of disconnecting from the internet for 30 minutes a day.
Here are a few tips that helped participants to unplug:
-
Reduce the number of social media alerts.
-
Limit accessibility, for example, by setting time limits.
-
Delete or log out of social media accounts.
How to Unplug?
Follow these steps to take a digital break.
1. Observe your behavior
Analyze the contexts in which you use screens and write them down. Do you pick up your phone when you are bored, stressed, or feeling lonely? Or is it specific situations, such as waiting in line or spending time in the bathroom?
You can check usage statistics on your phone or install an app to analyze your digital behavior, such as Screen Time Tracker or ActivityWatch. Decide which screen time is unnecessary and can be replaced.
2. Find an alternative
It’s much easier to stay away from devices if you have an alternative. Pick a replacement activity you like the most:
◾ Engage in physical activities like walking, and yoga.
◾ Spend time reading physical books.
◾ Spend time outdoors.
◾ Paint, knit or do other favorite crafts.
◾ Join your friends for a night out.
3. Choose your detox strategy
Researchers point out that it is important to tailor a detox strategy for each person. Think of the best way for you to unplug. Is it full immersion into a “no device” mode or just a time limit for notifications? Here is a list of strategies for you to try:
-
Define a fixed time when you can use your phone freely and set a timer.
-
Disable all the unnecessary notifications or block notifications entirely.
-
Put a time block on apps or temporarily delete the apps from your phone.
-
Turn off devices or hide them in a drawer: out of sight – out of mind.
-
Get yourself a phone lock box with a timer to physically prevent you from using your phone.
-
Disable the internet.
-
Cut social media entirely out of your life.
-
Move to a rural area with no internet connection.
Yeah, maybe the last one is pretty radical, but who knows, it might work well for you!
4. Don’t be hard on yourself
It’s okay if you stay on track for a couple of days and then go back to old habits. Habits are hard to change. Try these tricks to support yourself:
-
Start small: limit your use to five minutes. If you feel comfortable, move to ten minutes.
-
Do it regularly: begin with once a week, for example, on Sunday, and move to every other day.
-
Positive reinforcement: reward yourself right after you complete a break period.
-
Buddy up: ask your friends to join the challenge.
- Try supplements for focus.