The Benefits of a Digital Detox
We’ve all heard the term and probably think we don’t need one. There’s no way you could be addicted to your phone, is there? You decide when to use and when not to use it, don’t you?
Research suggests otherwise with a scary 61% of people addicted to the internet and digital screens. Almost two-thirds of device users would benefit from a Digital Detox - A set period of time away from smartphones, computers, tablets and televisions.
If that last sentence sent a shiver down your spine, read on…
Signs you might benefit from a Digital Detox
you constantly check your ‘phone
you find it hard to concentrate in between ‘scrolls’
when you can’t find your mobile, you experience feelings of fear, panic or distress
your children, partner, friends tell you that you’re never really ‘there’ even when you’re in the same space
Makes for some tough and pointed reading, doesn’t it? It was a comment from my youngest daughter that made me question my own level of connectivity and start more mindful mobile use. Before that, I would justify my device use by telling myself that the reason I was always online was to be there for the members of my community, after all I am running a business! On closer inspection there was a big dose of FOMO (Fear of Missing Out) driving my constant compulsion but in stepping away from the phone and stepping outdoors much more often. I’ve experienced real benefits. And so could you.
Why should you consider a Digital Detox?
Being constantly connected impacts our health, family and social life. It can affect our sleep, our self-worth and our significant relationships. Here are 5 reasons to ditch digital for a little while now and again.
To connect whole-heartedly and whole-mindedly with others, give the important people in your life the attention they deserve and avoid the guilt that follows questions like - “Daddy, do you love your phone more than me?”
To reduce the impact of blue light from our screens on our sleep. We know that blue light hitting the eyes sends signals to the brain that it’s time to be awake and alert. Breaking the habit of bedtime scrolling will promote better sleep.
To tune into the creativity and productivity that follows engaging with nature and working with analogue material - an excuse for a new fancy notebook if ever there was one!
To build your attention span, research suggests that the average human now has a shorter attention span than the proverbial goldfish! (goldfish 9 seconds, Average human 8 seconds!)
To enable you to focus on ‘deep work’ and get the things that really matter, done.
So if I’ve held your attention longer than a goldfish, let’s take a look at ways to make digital detox as painless as possible.
How do you detox digitally?
The secret is to start really small and specific and build from there. Too much too soon and we know that you’ll soon be back to responding to every ping, pop-up and promotion! (It’s not your fault, the feel-good chemicals released when we pick up our device to respond have your brain stuck in a habit loop!)
Here are some suggestions to get you started:
Set a time goal for your detox, whether that’s 1 hour each day or a day each week, pledge to be unplugged
Agree with all family members that mealtimes are device-free zones
Set a specific time of day to check emails, messages and notifications and stick to it! (Ok, maybe a couple of time slots per day is more do-able and less likely to have you stressing about all the stuff you might be missing!)
Turn off notifications on your phone and pick up your computer or laptop only
Invest in a basic phone for calls and texts only or turn on the ‘greyscale’ or eye comfort feature on your existing smartphone - much less of a dopamine hit than all those lovely colours so your mobile becomes much less attractive
Get outside and go for a walk when you’re tempted to dive for the device - replacing one habit with a much healthier one.
Join a regular class, event or get-together where mobiles are not allowed - detox and new connections!
And if you really want to ditch the device (for a couple of hours, I’m not a monster!) boost your well-being and delve into deep work look out for my new In-Person Active Accountability sessions popping up in the New Year!