Wellness Wednesday: 5-Step Digital Detox

Take back control from your digital devices!

Is it time for a digital detox? What does that really mean? Let’s start with a quick pop quiz.

In your head, answer “yes” or “no” to the following questions:

• I feel anxious when I do not have my phone with me.
• I miss parts of conversations because I am checking my phone.
• I often find myself looking at an empty plate and wondering where my dinner went.
• I feel like I am missing out if I do not scroll through Facebook, Instagram, etc.
• I often do not complete all the tasks I need to because I am watching TV or on my phone.

If you answered “yes” to one or more questions, a digital detox may be right for you!

In this day in age, most people have a smartphone, more than one TV in the house, and are present on multiple social media platforms. Immersion in the digital world has many benefits, it also comes with negative consequences as well. According to the University of Southern California, online usage has been shown to increase anxiety, depression, sleep problems, and low self-esteem, not to mention a reduction in interpersonal relationships. Check out the five tips below to start unplugging your digital habits!

Schedule times away from the screen throughout the day

Most of us nowadays use some form of technology for work, making it almost impossible to avoid screens. As a result, it is all the more important to prioritize getting away from the screens. Set an alarm on your phone or an event in your calendar to remind you to take a break. Whether it is every hour or twice a day, any time away will help!

Turn off notifications at specific times

Give yourself (and your phone) a break from nagging notifications. Utilize the “do not disturb” function on your phone to schedule specific times of the day to not receive notifications. Many use this at night to aid with getting better quality sleep. Don’t feel comfortable silencing all notifications? Set parameters to only receive notifications from specific people.

Limit time spent on certain apps

As with the “do not disturb” function, phones can help limit time spent on certain apps. In our digital world, social media is often a culprit. If you find yourself constantly doomscrolling on Facebook, Instagram, or TikTok, it might be beneficial to set time limits for those apps. This can be done in your settings on both iPhones and Androids.

Implement a “no screen” rule at the table

Watching TV or scrolling through social media while eating a meal can lead to overeating, lack of satisfaction, and reduced social interaction with our family members or friends. Creating a “no screens at the table” rule can shift our attention to our food and company. This can be done at home as well as out at restaurants. Make it a game- the first person who uses their phone must pay for the table’s meals/tips!

Use apps to track usage

Ever wonder how much you use your phone throughout the day? There is an app for that! Some phones (like iPhones) automatically track your usage. For the ones that do not, using an app like StayFree can help identify how much time you spend on your phone as well as how much time is spent on each app.

A digital detox can be anything you want it to be. After all, it might be best to ease into redefining our relationship with the digital world. Start small with limiting one or two apps at a time. While it may be difficult at first, it can be a rewarding experience and can help you be more mindful and present in your experiences and relationships.