In a world that is rapidly digitalizing, technology is being used without any limit to make every task easy and quick. The way technology is being used, many people are getting technology addicted. This is having a negative impact on mental and physical health. The way social media is being used frequently, the mind becomes alert to every notification. Anxiety and depression are also increasing due to the excessive increase in online activities.
That is why digital detox is very important in today’s technological era
Ignoring technology from time to time and passing time in the real world is a digital detox. Staying away from technology for some time, i.e., digital detoxing, is an effective way to balance and improve your mental and physical health. Next, we will try to understand digital detox, its benefits, and how to do it well and successfully so that digital detox can be done well. Along with this, we will also see how the use of technology can be brought under control.
What is digital detox, and why is it important for us?
To do digital detox, it is important to have control over the mind so that even if we feel the need for technology, we can ignore it as much as possible. For technology detox, i.e., digital detox, you will have to reduce or avoid using your phone, laptop, and social media platforms as much as possible so that the person’s connection with the digital world shifts to the real world. A digital detox can relax the mind and recharge itself.
Why do we need a digital detox?
Technology has become a part of our daily routine. Technology is not being used just for work, but now people have become addicted to it for entertainment. Like playing online games or scrolling through social sites. In one way, people have become addicted to technology. On the other hand, dependency on technology for all work is becoming overwhelming for humans. According to studies, by constantly staying online, a person can become a victim of loneliness and stress. The mind remains pressurized even while doing online work. Therefore, to give rest to the mind, one must take a break from use of technology and think about digital detox. A digital detox can save you from becoming a technology addict. You can also keep your mind fresh and in control.
Benefits of a digital detox
Improved mental health
Digital detox can save you from stress and anxiety. Using social media excessively can make you feel pressured by keeping your mind constantly active and the continuous notifications and media posts. During a digital detox, technology has to be avoided so that the mind can relax. This will improve mental health.
Better sleep quality
If you use your phone or laptop while sleeping, you will not be able to get deep and good sleep. Phones and laptops emit blue rays, which keep the brain active and disturb the sleep hormones. Digital detox can help you prepare yourself for deep and active sleep. Good and deep sleep makes a person feel fresh and active.
Improved focus and productivity
Our brain gets tired of the continuous incoming of notifications and multitasking, which reduces our productivity. You can keep your brain distraction-free by doing a digital detox. This will improve your mental health and increase productivity.
Stronger real-world connections
By using social media or gaming platforms excessively, people start living digital life as a real life while it is only virtual. This can have a negative impact on real-life relationships. While doing digital detox, one can spend better time with family and friends, which will make the real-world relationship stronger.
These are some signs by looking at which it can be known that the time for digital detox has come
• If someone is checking his phone repeatedly, without any reason. Or is under stress without mobile, then this indicates that digital detox is needed.
• Increasing the time of looking at the screen of a mobile or laptop day after day also indicates the need for digital detox.
• If the mind is not being focused on the work and focus on work is decreasing, then it should be understood that the time for digital detox has come.
• Social media without any reason till late night or getting notifications can distract the mind while sleeping. This can spoil and reduce the quality and timing of sleep.
• Fear of missing out Staying updated with social media posts all the time and having a habit of continuously checking notifications indicates that digital detox can be started now.
• If someone is having headaches, neck pain, or eye irritation, these symptoms are mostly caused by spending too much time in front of the screen. This can help you stay alert and think about digital detox
How do I do digital detox? Practical steps for success:
These are some common and basic steps of digital detox that are quite easy to try:
Self-assessment and goal setting
You can note down how much time you have to spend in front of the phone, laptop, or monitor. You can separate which activities are important and which are not so important. For this, you can reduce the time spent in front of the screen on a daily basis, or you can separate one day in a week for complete detoxing. By setting a goal of daily or weekly detoxing, it becomes easier to complete the detox.
Turn off notifications
The sound of notifications stimulates the mind to check notifications. For this, you can turn off notifications of all those apps that are not very important. Like notifications of social media, games, and useless emails. You can keep on only the notifications of the phone and important messages.
Phone-free zone and time
Some places can be made phone-free. Like bedroom, study room, and dining room. You can avoid mobile in these places. You can stop using the phone while eating and sleeping. While sleeping, you can think about what is going on in real life.
Screen time tracker app
Some apps tell you how much time you have spent looking at the screen. This helps in managing the screen time. For example, Android phone users can use “Digital Wellbeing” and “Forest” apps, and iOS users can use “Screen Time.”. Using these apps, you can set a daily usage limit. These apps will also notify you if the usage exceeds the set limit.
Healthy habit development with technology
Living without technology is very difficult, but balance can be maintained by developing healthy habits with its use. Let’s see some examples of healthy habits:
20-20-20 Rule
In this rule, after watching screen for every 20 minutes, one has to try to look at something 20 feet away from the screen for 20 seconds; this will reduce eye strain.
Mindful scrolling
Limitations can be set in the usage of social media platforms. While surfing social media, keep in mind whether the content being consumed is informative and positive or not.
Keep taking breaks
You can take a 5-10 minute break from time to time during work so that your mind and body can get refreshed.
Exploration of hobbies and physical activities
• During digital detoxing, our time should also be relaxing and productive. During digital detoxing, some habits of physical activities can be developed, which can be kept engaged.
• Outdoor sports: running, cycling, or swimming can be included in the daily routine.
• Reading books: You can develop the habit of reading physical or real books.
• Art and creativity: If you are interested in arts, you can try painting, drawing or writing
Digital detox can seem difficult in the beginning. Slowly but regularly, you can incorporate the steps of digital detox in your routine. You can start with fewer steps on the first day. Then you can extend the time. It is very important to be consistent with all this.
Maintaining digital detox in the long term
It is easy to start a digital detox, but it becomes difficult to keep doing it regularly. By following some things, this habit can be maintained for a long time.
• Digital breaks can be taken on a regular basis. Daily or weekly breaks can be included in your routine.
• While surfing the internet or using social media, one can keep in mind that informative and positive content should be observed.
• Technology can be used only for work. Entertainer technology can be separated. So that during work time entertainment-related technology can be avoided.
• Real-life relationships should be given priority as compared to digital-life relationships. One can meet and talk to family members and friends live.
Digital detox means limitation in usage of technology. It may be difficult to do this today, but if you want a balanced life between technology and a peaceful life, then you can think about digital detox. This gives mental peace along with self-control. Which will improve productivity. During digital detox, you can spend quality time with your loved ones, which will strengthen your real relationships. for more blogs, click here