What is a digital detox?

Are you always glued to your phone? Most of you would surely think not, but before you’re so sure, think about a few things:

  1. Do you check your phone first thing in the morning and last thing before you go to sleep?
  2. Do you feel anxious when your phone is not on you?
  3. Do you feel the incessant need to check your phone multiple times within the span of a few minutes?

If you answered yes, or perhaps even hesitated before answering any of these questions, in all likelihood, you are dealing with an overdependence on your devices. But you aren’t alone. Millions of people across the globe are connected, both virtually, and through the shared struggle of their smartphone obsession. 

This is where the digital detox comes in. A digital detox is a means to escape the overwhelming need for digital connection by intentionally staying unplugged for a certain period of time. It may sound far-fetched, nearly impossible, but the reality may surprise you. 

Why do we need a digital detox? 

Did you know the average smartphone owner will click, tap, or swipe their phone 2,617 times a day? The smartphone is now, for most people, equivalent to an extra limb. With our profuse need to remain in a constant state of connectivity, we have transformed the digital world into an extension of ourselves. 

This extent of information overload can result in shorter attention span, impact our mental health and keep us accustomed to the dangerous flow of dopamine within our brains. Our privacy, interpersonal connections, professional endeavours and even rudimentary, day-to-day existence is put at risk due to this indispensable device.

How can we implement a digital detox?

A digital detox doesn’t have to start with extreme or overly complex measures!

  1. Start with small, mindful steps like turning off push notifications, turning on the black and white colour setting on your phone and putting your phone away during meals. The less pleasurable we make our digital world, the less of our attention it takes up.
  2. Paying attention to our emotions when using screens can also help give us a better sense of  control over them. Think about why you picked up your phone, why you’re checking a certain app and what you’re feeling when doing so. 
  3. Another great way to reduce screen time are designated no-tech zones or hours. Intentionally taking breaks from technology in certain places or at certain times of day can help integrate screen-free time more naturally into your daily routine!
  4. Whenever you’re ready for it, the next step is to attempt to disconnect from your devices for an entire day. Rediscover paper and read your favourite books, spend some time with your family or get outside on a sunny day. 
  5. Although it may sound counterintuitive, you can even download apps to better your habits by installing them to track your usage, block social media sites for a specific period of time or even report your screen-time to help you be more mindful.

Remember, the issue lies in use, not in the tool! Reclaiming control from your screens can start small, and it’s an investment in your future well-being!

Conclusion

In a world where constant connectivity has become the norm, reclaiming our attention is not just a luxury, it’s a necessity. A digital detox gives us the opportunity to reflect and reset by taking conscious steps to protect our well-being, rebuild our real-world connections, and reestablish control over where our attention goes. At the end of the day, technology need not be an enemy, it can be our strongest ally. 

References

*This article was contributed by Tanvi Nadgir, a Zoala intern passionate about psychology & mental wellness.