The term “detoxification” is defined as the process of removing toxic substances or qualities. In the case of a digital detox, it refers to a set period of time for an individual to stay away from the devices and social media sites that have become such an integral part of life — smartphones, computers, tablets, televisions.1
A digital detox will vary from person to person. In fact, you may not even know you could do with a digital detox, because you are so accustomed to being constantly online, whether it’s email, playing video games, scrolling on social media, texting, checking the latest sports scores, or even just binge-watching TV.
It may be time for a digital detox if you2:
• feel the need to check your phone constantly.
• feel you’ll miss out on something if you’re not checking social media.
• feel depressed, angry or anxious after being on various social media platforms.
• panic if you can’t find your phone.
• suffer from disrupted sleep because of constant notifications.
• feel compelled to post, respond or react online.
• prefer virtual interactions rather than in-person ones.
If you decide to do a digital detox, here are some tips for unplugging3:
• First decide which behavior(s) you want to change. Is it too much time on the smartphone? Do you scan too much news? Are you posting a lot on social media or responding constantly?
• Create a plan that includes specific goals. For example, set timeframes for yourself. How much time will you allow yourself to be on your devices, assuming you are practical and will not try to go “cold turkey.” You can decide to put your phone out of reach after a certain hour at night, so you can sleep without interruptions. You can designate certain days as tech-free days.
• Give yourself a deadline to break a specific digital habit. Don’t just try to detox in a day or two. Make it a long-term commitment. To start, give yourself at least a few weeks to try the reduced digital regimen.
• Find a partner, family member or close friend to support you and provide accountability. Just as it’s sometimes helpful to find an exercise buddy, it can be encouraging to find a digital detox partner!
• Be honest with your progress. Are you replacing one digital habit for another? For example, are you spending more time on TikTok now that you decided to forego Instagram?
Doing a digital detox is about taking charge of your time and energy. It’s about being mindful and appreciative of your surroundings and the people in your life. Everyone needs to zone out sometimes, but are you empowering yourself or numbing yourself? A digital detox doesn’t mean giving up your devices, but it can help you decide where and when to focus your attention and energy.
When you do a digital detox, spend the bonus time you create for yourself by grounding—dig your feet into the grass, dirt, sand or puddle! Be aware of the changes that your digital detox has manifested. Are you sleeping better? Do you feel less stressed? Are you more productive? Are you experiencing more actual contact with friends and family? Are you feeling good every day?
1 https://www.brownhealth.org/be-well/what-digital-detox-and-do-you-need-one
Active Wellness Blog 