Reclaim Your Life with a Digital Detox
I saw a sign recently that said, "Wander Where the WiFi is Weak". I thought the phrase was so clever I immediately stopped and took a photo. You can probably guess what happened next. I uploaded it to social media, of course.
Immediately I realized how ridiculous it was to be craving less connectivity while simultaneously being constantly connected.
As my friends and I discussed how much time we spend staring at various screens throughout the day, one thing became crystal clear. We are all stuck in a tech trap, constantly scrolling, clicking and tapping our way through the day. And yet…we feel like we never have enough free time.
These "time-saving" gadgets that are supposed to make our lives easier are actually taking up all of our time and attention. We know we should just put them down, but it's not that easy.
Health experts recommend not spending more than two hours a day staring at a screen, but research shows that people spend more than double that on their phones daily. That's before even taking into account time spent using computers and tablets or watching movies or TV shows on a physical television!
The latest stats from a 2023 worldwide survey revealed that those aged 16-64 spent 6 hours and 40 minutes a day on various devices, with the average screen time per week nearly 47 hours. You don't have to be a math expert to understand that's almost two full days of screen time.
Armed with those stats, I logged into my screen time app to see just how many hours I spend a day on my phone, and…it was much more than I anticipated. While I'd long suspected I was spending too much time on screens, the numbers showed I was in desperate need of a digital detox.
If you can relate to this and are ready to break your device dependency, read on.
Addicted to Your Phone? It's Not Your Fault
How many times have you picked up your phone to check "just one thing" and ended up in a doom scroll session?
We are hardwired to seek pleasure. Putting the phone down and doing something you're trying to avoid isn't fun. It's not just about willpower. The screen world was developed to suck you in and rob you of your precious time. You know you should stop, but that's not how addiction works.
The neural pathways of your brain that associate pleasure are now linked to your phone. Every distraction, text, video or notification feeds you one dopamine hit after another. You may be telling yourself it helps you "de-stress", but if that's the case, why do we feel guilty and empty and possibly worse than before after spending so much time on them? That's the addiction.
Signs You Need a Digital Detox
Do you find it hard to disconnect from your devices, even for a short period of time?
Here are some signs that it's time to take a step back from technology:
Constantly checking your phone. Do you reach for your phone every few minutes to check for notifications or messages? The constant need for a dopamine hit and external validation can indicate your dependence on technology.
Difficulty focusing. If you find it hard to concentrate on tasks for an extended period without getting distracted by your phone or computer, it's a clear sign that you need a digital detox. Constant multitasking and interruptions greatly hinder your productivity and ability to fully engage with the present moment and task.
Sleep disturbances. Do you stay up too late, scrolling through social media or watching videos? Checking your phone "one last time" can quickly turn into an hour-long rabbit hole, pushing your bedtime later and reducing the hours of quality sleep you get. The blue light emitted by screens can disrupt your sleep cycle and make it difficult to fall asleep or get a restful night's sleep.
Neglecting relationships. If you're constantly on your phone or laptop, it can take away valuable time from yourself and time with loved ones.
Feeling anxious or overwhelmed. Excessive use of technology can contribute to feelings of anxiety and overwhelm. The constant influx of information and the pressure to always be available and connected is not healthy for your mental well-being.
If you want to break the cycle, a digital detox is the first step.
What is a Digital Detox?
A digital detox is a hard break from anything with a screen, such as smartphones, computers, tablets, video games, and TVs.
Humans weren't designed to sit and look at screens all day long. Overuse of screens has been connected to an increased chance of developing anxiety and depression along with a number of other health problems, such as eye strain, the ability to pay attention, and sleep disruption.
A detox allows your body to return to its natural baseline functioning. Not only is this good for your health, it provides perspective as you realize how much time you actually spend on your devices.
While it's difficult to gauge the right amount of time for a digital detox, experts recommend starting with six hours, if possible. This gives you enough time to relax and monitor your stress levels. Not ready for six hours? Choose an amount of time that works for you and be consistent about sticking to it, working your way up to longer periods. Even a couple of hours will give you noticeable benefits.
Ready for a Successful Detox? You'll Need a Plan.
So, are you all set to reclaim your health, your time, and your life? Here are some strategies for a successful detox.
Choose a realistic timeframe. You might be tempted to jump right in and do a long digital detox, but I wouldn't recommend it. I lasted all of an hour before automatically reaching for my phone. You will probably be very surprised how hard it is to abstain from digital devices—especially smartphones.
Set limitations. Decide exactly what you're allowed to do. For example, you should check those texts if you have kids. But you could ask people—including your children—to call you instead of texting. Make it realistic for your life and circumstances.
Create accountability. Challenge a friend or family member to detox with you. Make it known you're doing a digital detox. Yes, you can even post your challenge on social media if you really want to!
Manage expectations. If this is your first time trying a digital detox, it won't be perfect. You might find yourself answering "just one text", checking Instagram "just for a second", or sending “just one more Snap." Keep trying, but remember to forgive yourself for being human.
Set an alarm. Using a timer is a great way to keep track of how far you've gone (and how long you have left). When the alarm goes off…see how long you can resist the urge to check your phone.
Keep a journal. This is a great opportunity to work out some of the feelings you're experiencing while also keeping track of your progress. How do you feel not being able to look at a screen? Did you feel uncomfortable, craving that hit of dopamine from your social media? Are you trying to rationalize your way into checking your phone or looking at a screen? Write it down!
Keep a to-do list. If you spend so much time glued to a screen that you have no idea what else to do with your time, creating a to-do list will make it easier for you to keep up your detox. Think of something you've wanted to do but didn't have the time to do. Maybe it's reading a book, working out, meeting up with friends, or just spending more time with your pet. Now is the time to distract yourself with all of the fun (tech-free) things!
Reward yourself. Look, this is hard. These devices have hardwired our brains, and breaking the digital habit is really difficult. Schedule something fun after your detox to remind yourself of the light at the end of the detox tunnel.
The goal is to implement longer and longer tech-free periods in your day. Start small, and don't give up.
Practice Digital Minimalism
So, you made it through a digital detox! Now what? If you've made it through the hardest part, you certainly don't want to go back to your old habits, right? Hopefully, spending time away from your devices gave you a fresh perspective.
If you're like most people, the detox was more than a little uncomfortable and highlighted the need for more control over your devices. Social media apps and digital platforms are designed to keep us hooked with dopamine-releasing "likes" and a fear of missing out. After completing a digital detox, new habits and strategies need to be established to maintain balance and a healthier relationship with technology.
Here are some strategies to help you going forward:
Don't use your phone as an alarm clock.
Don't keep your phone in your bedroom overnight.
Don't check your phone for the first 30 minutes in the morning.
Turn your notifications off.
Uninstall unnecessary or problematic Apps.
Designate a specific time you'll check email or social media.
Put your phone away when you're having a conversation.
Don't look at your phone when you're exercising.
Implement a "tech-free" time every day.
Ban devices during meals.
Dedicate one day a week to be completely off-line.
Stay connected in person or with phone calls.
Implementing these strategies will help you break free from the grip of your devices and develop an intentional and healthier approach to technology use.
Take a Break from Screens at The Place Retreats
Humans are naturally curious and social, but our brains were designed to process information at a slower, more manageable pace. The fast pace of endless notifications, emails, and updates overwhelms our mental capacity, putting us in a state of constant alertness and leaving us with little room for creativity, being present, or being "in the moment."
If you need a digital detox, The Place Retreats Bali can create an exclusive program just for you. Our tailor-made holistic retreats will refresh your body, mind, and soul as you disconnect, reset, and recharge. Our retreats feature stress management, meditation, breathing techniques and mindfulness-based nature therapy in luxurious, Balinese-inspired surroundings. Rediscover and reclaim your time—and your life—with a digital detox retreat at The Place Retreats. Reach out today and speak to one of our expert team members to learn more.
