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More time for things that bring you joy
Have you ever thought about how many times a day you pick up your phone to check your emails, respond to messages and check social media? According to a survey conducted by Asurion, a global tech care company, respondents checked their phones on average 96 times a day . To put that in perspective, that’s once every 10 minutes.
“One reason to consider a social media detox is to regain authority in your life and time. Many people find themselves scrolling for hours a day and then feel unproductive, leading to anxiety and depression. A detox can help put a pause on social media consumption and allow you to regain interest in other hobbies that bring happiness. The detox can also allow you the time you need to be with those you love in real life,” says Raghu Kiran Appasani , MD Psychiatry and Founder and CEO of The MINDS Foundation .
Signs that you might need a break from technology
If you made your way to this page, chances are you are already considering a digital detox — which is a sign itself that you might need a break from your electronic devices. The best way to know you need a digital detox is to check in with yourself and see how interacting with social media and technology makes you feel.
If you feel any of the following when engaging with the online world, it’s time to say goodbye (for now) to technology:
Anxiety, stress or depression after checking social media
Social withdrawal
Urge to check your phone every few minutes
Trouble concentrating and staying focused on the task at hand
Imposter syndrome or feeling insecure about where you are in life
Disrupted sleep
Feeling obligated to respond immediately to emails and text messages
How to do a digital detox
If you’re ready for a digital detox challenge but aren’t sure where to start, we got you. It’s important to remember why you’re detoxing from your digital devices in the first place. The goal is to create boundaries that ensure you’re using technology in a way that benefits and works for you. Ultimately, you want to feel good about the time you are dedicating online.
Set realistic goals
A digital detox can be anything you want it to be. It can be refraining from using any type of technology, disconnecting from social media or just limiting daily screen time. The most important thing to keep in mind is that whatever you want to achieve has to be realistic. For example, if your work requires you to be in front of a computer all day, it may not be wise to set a goal that won’t allow you access to your computer. Instead, you can opt to set screen time limits on your free time.
Create healthy boundaries and limits
Sometimes disconnecting completely from electronic devices isn’t possible, but setting boundaries is a great way to limit how much time we spend on electronic devices.
Here are some ideas of other times you can create limits for:
When working out : If you want to get the most out of your workout, try to avoid any distractions. If you like to listen to music while doing so, you can download your music beforehand and set your phone to airplane mode so that you don’t get any notifications.
Before going to sleep: Smartphones were designed to keep us alert and productive, so the last thing we want is to bombard our brains with more information. Sleep experts recommend cutting off screen time 30 minutes to 1 hour before bed .
When waking up: You never know what you will encounter when you look at your phone. Seeing bad news
as soon as you wake up can trigger your stress response and leave you feeling anxious all day. Allow yourself some time to wake up without outside distractions and enjoy the present moment.
While enjoying a meal: If you’re scrolling through your phone while you eat , you may not be aware of how much you are eating and miss your body’s cue that it is full . Instead, you can practice mindful eating and savor every moment of your meal.
When spending time with the people you love: It’s good to keep your phone away or silent when socializing and spending time with people. When you limit your distractions, you can have deeper and more meaningful conversations .
Occupy yourself with things that nourish your mind and body
You’ve decided to do a digital detox, you put away your phone, now what? It’s easy to give in to checking your phone if you are bored, so you’ll want to fill in this extra time with things that make you feel good.
If you are having a hard time figuring out what to do with your extra time, here are some ideas.
Pick up a new hobby, something you’ve always wanted to try.
Go for a walk or a hike
Call a family member you haven’t talked to in a while
Go for coffee with a friend
Read a new book (or reread your favorite one)
Journal about how you’re feeling right now
Volunteer at a local charity that is doing important work
Learn to cook a new recipe
Sign up for an exercise class like kick-boxing, yoga or pilates
Meditate or practice mindful breathing