Digital Detox Guide: How to Do a Digital Detox

A digital detox is a period of time when a person stops or reduces their usage of digital devices. Whether this tech break involves deleting a social media app from your smartphone or removing screens from your life completely, the various degrees of digital detoxing can help combat the cumulative stress of constant technology use, which has become a nearly inescapable fact of modern life.

Some of the benefits of decreasing smartphone use include reduced stress, increased interest in real-life activities, and better sleep.

Some of the health benefits of disconnecting from your electronic devices include:

1. 1. Increased physical and mental health: Technology addiction can render an individual stationary and often sedentary because their devices require their complete attention. Unplugging frees up a person’s mind and body, which may motivate them to become more active. Additionally, carving out tech-free time on your schedule can reduce eye strain and increase your attention span.
2. 2. Improved sleep quality: Especially if you bring your devices into bed at night, blue light emanating from them can disrupt your sleep cycle. This is why eliminating phone use from the bedroom can help matters if you experience trouble sleeping.
3. 3. Reduce stress and comparison: Especially in young adults, overuse of social media apps fosters a mindset of comparing oneself to others, which can lead to anxiety, decreased self-esteem, and reduced motivation in one’s own social life. Self-care in the form of a digital detox can help to curb some of these side effects.
   
4. 4. Widen your perspective: A digital detox reminds people of the tangible world beyond their phones, drawing attention back to the more important aspects of non-screen real life, like loved ones, passions, cultural activities, and travel.

Here are some of the telltale signs that you may be in need of a digital detox.

• Associating your phone with stress: Compulsively checking certain apps when you’re stressed or getting anxious when your phone is not physically next to you indicates a maladaptive digital dependency. Weening yourself off certain platforms or eliminating recreational cell phone use may be beneficial.
• Experiencing trouble sleeping: If you notice a reduction in sleep quality and spend excessive time on your cell phone before bed, it might be time to disconnect your device at night. The blue light from your phone can impact your sleep cycle, leading to fatigue and impacting your physical and mental health.
• Decreased self-esteem: From “fear of missing out” (also known as FOMO) to ruminating over “likes” and followers on a digital app, some people struggle with low self-esteem exacerbated by excessive social media usage. Adding parameters around who you follow and how much time you spend on certain apps is a good first step toward improving matters.
• Difficulty maintaining in-person connection: If you find yourself scrolling through your phone even during an in-person conversation, it may be time to disconnect to reconnect. Failing to reevaluate your relationship with technology may further shorten your attention span and come at the expense of your relationships.

A digital detox looks different for everyone, but follows the same general guidelines. Follow these digital detox tips to get started.

1. 1. Consider your situation and goals. Start your digital detox by taking stock of the areas of your life that require technology, and establish some realistic goals. Evaluate your technology-related pain points, such as decreased sleep quality and shortened attention span. Decide which areas of your life require the most focus, and understand the limits of your detox. Additionally, establish the amount of time you want your detox to last.
2. 2. Take small actions. Choose small actions that align with your goals. Cutting out technology cold turkey is difficult, so take small steps first. For example, if you want to get better sleep, try not checking your phone when in bed. If you struggle with self-comparison on social media, set time limits on those apps. If you have difficulty being present for in-person conversations, put your phone on “do not disturb” when spending time with a friend. These small steps will help you make lasting changes.
3. 3. Add healthy activities to your life. If you’re spending less time on devices, you may have more time for real-world activities, like getting into new hobbies. Spend time with a family member, go to a workout class, or try out a new recipe in the kitchen. Planning activities you look forward to is a great way to fill your time and work toward your goals.
4. 4. Evaluate your progress. Pay attention to how your digital detox impacts your overall well-being. Do you feel less stressed at work or school? Are you getting better sleep? Keep a digital detox journal to record your thoughts and feelings, and get a sense of your big-picture progress.
5. 5. Adjust and move forward. When your digital detox period is over, reflect on your learnings. Consider how it felt to remove certain devices or websites from your routine. Use that data to inform your actions moving forward. If you limited your social media time and it helped you feel more relaxed, try deleting the apps. If you get better sleep, try making your bedroom a device-free zone.

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