We live in a digital world, and with the advent of technology over the last decade, digital devices seem to be involved in literally everything we do. It feels like every minute something is calling for our attention – a WhatsApp message, an urgent email or the news.
We’ve become so dependent on these devices that we don’t seem to have a life outside of them. It’s easy to lose sight of the negative impacts they have on us as individuals and those around us because of their enormous benefits. In this article, you’ll be learning about digital detox, why you need it and how to actually take healthy breaks from your devices.
Key insights
- Digital detox is a period of time where a person consciously avoids using digital devices such as smartphones, laptops, televisions, etc.
- As good as digital devices are, if not carefully used, they have dark sides and negative impacts.
- The goal of digital detox is to allow a person to recharge mentally and reconnect with his/her world.
- Digital detox has to be done in a healthy way in order to enjoy the benefits it carries and so as not to miss out on important things.
What is Digital Detox?
The term detox is derived from the word detoxify, which means to remove toxic or poisonous substances.
In this case, a digital detox is an intentional and conscious decision to stay away from digital devices and distractions such as mobile phones, televisions, smart watches, etc., for a period of time. It could be for a day, a week or whatever duration of time the individual chooses.
The goal is not to hate technology or be completely cut off from it but to give one the opportunity to step away from the constant notifications and pressure that using these devices brings.
Negative Impacts of Digital Devices
A clear knowledge of the downsides of digital devices is vital to understanding why a digital detox is necessary. While we celebrate the benefits and ease these devices have brought to our lives, we must note that benefits come with some costs. Some of which include:
- Information overload: With the diverse stream of news and information from these devices, one can easily get overwhelmed, leading to reduced productivity, anxiety and loss of focus.
- Shorter attention span: While we try to consume all this information around us, our attention span drops because of so much clamouring for our attention. For example, you get an email reminding you of a deadline for submission of a project which is due in the next two hours, and at the same time, your favourite show comes on on the television. In this scenario, it will be quite difficult to pay much attention to the project because a show is competing for your attention.
- Neglected relationships: Our relationships with our family and friends tend to suffer because we unconsciously devote our whole time to listening to the news, attending work meetings online, and playing video games, with no time left to spend with our loved ones. Like in cases where a mother spends all her time watching TikTok videos and Instagram reels without creating time to be with her children. This makes the children feel left out and unloved.
- Affects our sleep quality: The blue light emitted by screens affects our ability to fall asleep and stay asleep.
Benefits of a Digital Detox
Stepping away from your devices and focusing on the real world offers a wide range of benefits. A few of them are:
- Increased productivity and focus: Shutting off the noise and distractions of the digital space allows one to focus completely on important tasks and get them done. It also allows for deep thought and creativity.
- Enhanced presence and connection: With digital devices, people tend to be physically present but mentally lost, caught up in the virtual world of their devices. A digital detox allows for both physical and mental availability, enabling better relationships and connectivity amongst people.
- Better sleep: Research has shown that device use, especially before bedtime, affects sleep quantity and quality. Cutting down on device use before bedtime gives the brain time to rest, allowing for a better and restful sleep.
- Reduced stress and anxiety: The constant notifications and the fear of missing out put the brain under a lot of pressure, which causes stress and anxiety. A break helps your mind and brain to rest and unwind from these pressures and gives room for a more relaxed state of mind.
How to do a Digital Detox
While a digital detox has so many benefits, it doesn’t necessarily mean cutting off completely from your digital devices. It can be done in several ways for different people, but the main process involves setting boundaries and making sure your device usage benefits you and others around you. Here are a few steps in carrying out a digital detox:
- Be realistic in goal setting: For business owners or people who work in the online space or need digital devices during work, going on a complete detox will be harmful to their work or business. In such cases, it is advisable to take short breaks. For example, as a business owner, you can make 8-9pm your offline time or choose the weekends to detox; you then use that time to read a book and plan on how to advance your business.
- Create tech-free zones: Designate certain times and places in your home or workplace where digital devices are not allowed. This could be the dining room or the bedroom, your lunch hour, etc. For instance, if you’re a 9-to-5 worker, make your lunch break sacred; no screens, just food and real interactions with people. Also, as a family man, you can decide to make the dining room off-limits for screens.
- Plan alternate activities: Don’t just cut off from your devices; fill that detox time with meaningful activities such as taking a walk, interacting with family, and learning something relating to your line of work. For example, if you run a fashion business, you can use your time off to practice sketches for new designs.
- Communicate your boundaries: Inform your family, team members and clients when you’re unavailable. Telling them ahead of time lets them know when to reach you and manages expectations.
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Conclusion
Taking a digital detox is not a means to deter you from work but a means to let you think clearly and work smarter. While it might seem stressful at first, it’s an experience that will help you be more present in your other activities. Whether it‘s setting screen-free hours, turning off notifications, or just simply venturing outside without your phone, tiny mindful steps can go a long way.
You don‘t need to wait until burnout to disconnect. Start small, be consistent, and give your mind some fresh air. Your productivity, your relationships, and your sanity will thank you.
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