What Is a Digital Detox?

According to a study from Pew Research Center, about 90% of U.S. adults found the internet helpful during the pandemic. However, most of them recall getting “Zoom fatigue.”

Other studies found that increased screen time causes depression in young adults. If you feel the same way, chances are you want a digital detox. 

A digital detox is when you avoid all forms of digital content. You refrain from social media or smart gadgets during this time. The goals of a digital detox are to break the dependency, fast from dopamine levels, and live present in a world often filled with noise and outside distractions. 

Another purpose of a digital detox is to experience life as it is. It's a great way to reconnect with yourself and with other people. You'll notice less stress in your life. 

A digital detox reduces time spent online or on your phone. During this time, you'll refrain from computers, smartphones, tablets, mobile apps, and social media platforms. This is challenging for those who work from home. 

Do You Need a Digital Detox?

Another word for a digital detox is "detoxification." It refers to the process of removing toxic digital media from your life. You might wonder whether you need one. 

If you experience one of the following signs, you might want to consider a break from digital devices:

• Feelings of anger or frustration after reading online news or social media

• Fears of missing out when you're not checking social media or notifications 

• Comparing yourself to others on social media

• Feeling stressed or anxious when you can't find your phone

• Checking your phone early in the morning or at night 

• Focusing more on virtual friendships than real-life friendships 

• Your increased phone use disrupts your work, school, and sleep 

The Benefits of a Digital Detox

When you take a break from your digital devices, you'll notice a boost in your emotional health and well-being. You'll experience some of the following benefits:

• Better sleep quality 

• Greater focus on work and school 

• Less anxiety and stress

• More time for hobbies and interests 

• Better quality of life 

• Stronger relationships with friends and family 

Getting Started

A digital detox is about more than unplugging from technology. It encourages better mental health. Instead of quitting your phone, you can cut back or limit yourself. 

For example, if you're always texting on your phone, challenge yourself to give your undivided attention to a particular person or event. Experts agree there’s no reason to give up on digital devices entirely. There are ways you can have a healthier relationship with technology. 

Downgrade Your Phone

If you still struggle to stay off your phone, downgrade to a phone that doesn't have access to apps. This is also useful for kids and teens.

You’ll only use your phone for basic call and text functions. Since these features are not as appealing as the ones on a smartphone, there's no temptation. 

Shut Off Push Notifications

Having constant breaking news alerts is distracting. It can also damper your mood. The same can also happen with email, text messages, and social media notifications. 

If you constantly check your phone, you’ll never get anything done. The easiest way to fix this issue is to turn off notifications on as many apps as possible. Only keep the most important notifications on your phone, such as family texts, work deadlines, and emergency and government alerts. 

Convert to Black and White 

Another reason why smartphones are so addicting is because they're colorful. The bright colors and graphics encourage you to pick up your phone. Some smartphones allow you to change the settings so it's set in grayscale. It makes it harder to read and view content. 

Designate Tech-Free Zone 

You might notice you feel strange without your phone. Taking a digital detox boosts your energy and mood. You can start by designating a certain day that’s tech-free, such as dinner. 

Try it for a week and see how you feel. Most people notice they feel more at peace, and they want to continue. 

Also, make one room of your house a tech-free zone, such as the bedroom or dining room. This encourages an opportunity to build a relationship with your partner or spouse. You’ll feel better about yourself and your relationships. 

Tips for a Digital Detox

Ditching technology isn't for everyone. Cutting back on the habits that make you feel worse about yourself and take away meaning from your life can help. What constitutes a healthy relationship with technology is different for each person. There's no significant amount of hours spent that's good or bad. 

You have to see what works best for you and your family. The best way to get started is to take breaks away from technology. Start with a 10-minute or 20-minute break every time you leave your desk. You might feel the temptation to reach for your phone. Instead, you could take a walk or engage in conversation.

If you work from home, set an alarm or schedule a time to remind you to eat lunch outdoors (if possible) and away from your phone. Turn off your phone or set it on airplane mode during work hours and quiet time. 

Speak With a Mental Health Professional

Consider speaking to a mental health professional if none of these methods work. It can be hard to know whether you have a phone addiction. If you think you’re addicted to digital technology, it might be time to get professional help. 

You might experience bouts of anxiety, depression, or low self-esteem due to social media or technology. There’s nothing better for your mental health than talking to someone. Receive an assessment from clinical experts on Birches Health to determine the next course of your recovery. 

Resources: 

The internet and the pandemic

Association of Screen Time and Depression in Adolescence

Detoxification and Substance Abuse Treatment [Internet]

Digital Detox: Your 10-Step Guide

How to Do a Digital Detox