Spending time offline during a digital or social media detox can help you foster better relationships IRL and improve mental health. Here’s how to start.
By Damilola Adeleke
A close-up of a blue “do not disturb” icon on a phone screen that says it is on.
Most of us spend more time than we’d like to admit glued to our phones. In fact, nearly half of smartphone users in the US say they can’t imagine life without their mobile devices. But how is the use of technology affecting our mental health? And what can we do to offset that dependency?
Many have turned to social media detoxes as a way to disconnect from technology. Research links social media detoxes to the improvement of depression symptoms, among other mental health benefits.
Ready to try a social media detox? Here’s what you need to know.
What is a digital detox?
A digital detox is when you completely abstain or intentionally reduce your time using electronic devices like smartphones, computers, TVs and tablets. The idea of a digital detox is to disconnect from the online world to focus more on the present moment without distractions. The most common things people avoid during a digital detox include:
Emails
Text messages
Video games
Watching TV
Smartphones, tablets, laptops and computers
What is a social media detox?
Like a digital detox, a social media detox is when someone refrains from engaging with or using social media for a fixed period or indefinitely to improve their mental health and well-being. It’s one of the most popular forms of digital detox.
A quantitative study conducted on college students who underwent social media detoxes that lasted from one to seven days found that most students reported positive changes in mood, better productivity, improved sleep and reduced anxiety.
https://www.calm.com/blog/social-media-detox
How to do a digital detox
If you’re ready for a digital or social media detox challenge but aren’t sure where to start, we got you. It’s important to remember why you’re detoxing from your digital devices in the first place. The goal is to create boundaries that ensure you’re using technology in a way that benefits and works for you. Ultimately, you want to feel good about the time you’re dedicating to being online.
Set realistic goals
A digital detox can be anything you want it to be. It can be refraining from using any type of technology, disconnecting from social media or just limiting daily screen time. The most important thing to keep in mind is that whatever you want to achieve has to be realistic. For example, if your work requires you to be in front of a computer all day, it may not be wise to set a goal that won’t allow you access to your computer. Instead, you can opt to set screen time limits on your free time.
Create healthy boundaries and limits
Here are some ideas of other times you can create limits for:
When working out: If you want to get the most out of your workout, try to avoid any distractions. If you like to listen to music while doing so, you can download your music beforehand and set your phone to airplane mode so that you don’t get any notifications.
Before going to sleep: Smartphones were designed to keep us alert and productive, so the last thing we want is to bombard our brains with more information. Sleep experts recommend cutting off screen time 30 minutes to 1 hour before bed.
When waking up: You never know what you will encounter when you look at your phone. Seeing bad news as soon as you wake up can trigger your stress response and leave you feeling anxious all day. Allow yourself some time to wake up without outside distractions and enjoy the present moment.
While enjoying a meal: If you’re scrolling through your phone while you eat, you may not be aware of how much you’re eating and miss your body’s cue that it is full. Instead, you can practice mindful eating and savor every moment of your meal.
When spending time with the people you love: It’s good to keep your phone away or silent when socializing and spending time with people. When you limit your distractions, you can have deeper and more meaningful conversations.
Occupy yourself with things that nourish your mind and body
You’ve decided to do a digital or social media detox, you put away your phone, now what? It’s easy to give in to checking your phone if you’re bored, so you’ll want to fill in this extra time with things that make you feel good.
Adeleke Damilola (ACTION) is a versatile content writer with expertise in news writing and a seasoned media professional and broadcast specialist. Currently serving as News Editor for DNews Info, Damilola is also the CEO of the ACTION brand, committed to shaping lives and establishing a legacy of excellence for present and future generations.
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