Digital detox is a great topic that many of my clients are asking about, so let’s talk about it.
Our phones and screens can cause significant distress because they are frequently grasping for our attention. When we turn to them, we can lose touch with reality and the importance of self-care and emotional well-being.
About detoxing
Let’s look at the first step in detoxing.
1. Take inventory of all the digital devices that occupy our time and set limits.
Actively making changes in your device usage will pay dividends. It may take time to see the benefits, and it may be tough at first, but it is a behavior that needs to change. It will pay off in the future.
Once we’ve identified our devices, figure out how many you find yourself using and how frequently. Is it daily? Monthly? Yearly?
Take notes on what you really use and what you can toss. Have you stopped using something for listening to music or reading?
See if you can limit the number of devices that you reach for by consolidating.
2. Delete apps and screen clutter that you no longer use.
You get bonus points for deleting social media apps from your device and only accessing your accounts through a desktop or laptop.
Also, consider deleting duplicate accounts.
3. Monitor your screen time and use the device’s built-in tools to help you measure and set boundaries.
If your device doesn’t have that ability, then there are apps that you can download to do that.
I am working with a person who downloaded an app and it shuts down the social media apps for her once the time limit she sets is up. Once it closes, she is unable to get back on the app, unless she goes through a lengthy process, which she doesn’t want to deal with.
After learning about your habits, try to carve 10 minutes at a time off your daily screen time.
This was just the tip of the iceberg! I’ll share some more applicable tips in the next several days. Things that you might not have thought of.
Digital detox tips
1. Buy an old fashioned alarm clock.
People like using their phone’s alarm clock because it is convenient, but consider getting used to keeping electronics outside of the bedroom. It is better for us.
Another reason to buy an alarm clock is that since our phone isn’t with us, then we aren’t tempted to check emails, other notifications, or worse, end up reading upsetting news stories first thing in the morning.
2. Take fewer pictures of things like lattes at the coffee shop.
We can learn to take a mental snapshot and appreciate something without needing a picture. This also helps us to not post it on social media.
Another option is to use an old-fashioned point and click camera. That can be fun!
Recently, my parents bought my 5 year old a cheap camera (You wind it up and it can take 30 pictures) from Walgreens. It was used up in a day, but a ton of fun for her. They then got them printed out.
3. Take a break from social media.
It can be draining for a number of reasons, even the good stuff. Consider taking a week off and seeing how you feel. Some people have even taken a full month off!
You might feel much lighter.
4. Learn to read an old-fashioned map.
We rely a lot on our phone’s GPS to get around. It is important to practice reading a map in case the phone isn’t working.
Buy an old-fashioned map or print out directions on paper.
I recently printed out directions around Laurel Highlands because cell phone service is limited. I needed the directions after a trail run to get back into town where my phone could then use GPS.
Three more tips
5. Use a “dumb” phone.
Consider transitioning to an older phone. They are actually gaining popularity right now. It will still keep you connected through calls and texts. If this feels like too much of a commitment, then maybe try it out for just one month.
6. Take a tech-free weekend or vacation.
Instead of scrolling on your phone while in the car or a plane, do a puzzle or read a book. Avoid Instagraming or sharing photos. Enjoy your trip!
7. Listen to music on CDs, the car radio, cassettes and vinyl.
Songs can be the soundtrack of our lives.
They can comfort us when we are sad, but we can also dance in celebration.
Many people listen through streaming on their digital devices.
Consider taking it down a tech-notch by using CDs, the car radio (one that I do), or cassettes and vinyl.
Music existed in other formats before this digital century.
One step at a time
Taking inventory and following those tips are the first steps to digital detox.
I’m keeping this article short, but the next steps go like this:
- De-stress
- Distract
- Discover
Reference
Related articles and resources
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Exercise, Sleep, and Anxiety: Rewire your brain
The Benefits of Keeping a Journal and Journal Prompts
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