Digital detoxes are a relatively new concept, but if you’ve been on the internet long enough, you can probably guess what they are. Refraining from using any device, whether a computer or a smartphone, has been described by some as one of the best ways to quieten your mind and reduce stress in the modern world. Turning to social interaction or any other activity or hobby that you might have is a very good idea for your mental health, especially since spending too much time online has been directly correlated with increased anxiety and depression, mood disorders, and sleep disruptions.
Excessive screen time leads to dopamine-driven feedback loops as well, meaning that many people end up essentially addicted to the content they consume. Feelings of inadequacy, low self-esteem, and a desire to isolate yourself can become common as well. The concept of doomscrolling, which refers to the practice of consuming negative news, leads to panic, fears about the future that may actually be disproportionate, as well as reduced life satisfaction.
There are many good things that can be done online as well, such as taking virtual museum tours, learning a new language, reading both fiction and non-fiction, learning to code, watching educational content, or following online workout sessions are a few of the ways in which the internet can be beneficial for you. However, taking a break from time to time is still important. Here’s how.
Reduce the impact
Cutting off all screentime right away can be difficult, especially if you’re used to scrolling a lot. A more step-by-step approach is seen as a better idea in this case, so that you don’t end up dealing with discomfort and irritability due to removing such a big part of your routine so suddenly. Start by not using any screens for at least half an hour before bed. No-phone mornings are another practice that you can consider following. Doing this allows you to start and end your days in a slower and more mindful manner, putting your mind at ease.
You might notice that it gives you an entirely new perspective on things, as well as gives you more time for other things that you love. If you like reading, for instance, you can elevate the experience a little by getting some candles and candle holders from a wholesaler Phoenix Import to create a warmer and more relaxing atmosphere. After you’ve achieved this and feel comfortable with this new routine, you can move on to limit your screentime throughout the day as well. Keeping it under two hours is typically recommended.
Establish boundaries
Having tech-free zones in your home can be very helpful in this regard. The most common areas for this are the bedroom and the dining table. In the case of the former, it is because blue light is known as a melatonin suppressant. This is the hormone that regulates sleep, but the light coming from your smartphone stimulates alertness instead, making it more difficult to fall asleep and stay asleep. The circadian rhythm is therefore disrupted because the brain is tricked into believing it is still daytime.
At the dining table, the idea is to talk to others and share details about your day. Digital detox areas have begun to be implemented in workspaces as well as public areas, with cafes and parks encouraging people to engage in offline activities instead of endless scrolling. Not having to deal with constant notifications will reduce your anxiety levels and improve your interpersonal relationships. It can even lead to meeting new people over shared hobbies and ideas as well.
Stay away from temptations
Changing your habits can be difficult, especially when you’re just getting started. The desire to do things the way you’ve always done them will be quite strong. To make things easier for you, simply leave your phone in another room while you have something else that you should be focusing on. If that’s not enough, you can delete or disable social media for a while, too. Simply knowing that the apps are no longer there can make a world of difference.
Many devices come equipped with built-in tools that monitor your screentime and can promote better digital wellbeing. You can monitor and limit your usage this way, as well as check what your patterns are. For example, which are the apps that you are most likely to spend too much time on? Also, what are the hours during which you’re scrolling the most? Knowing this information can help you come up with strategies that will curb your usage.
Changing your phone to grayscale is another tactic that makes it less stimulating and visually appealing. Be prepared to fill your time with plenty of offline activities like journaling, hiking, painting, knitting, board gaming, or trying a new sport. Practicing mindfulness, deep breathing, actively listening to music, or learning to play an instrument are also good uses of your time.
Long-term maintenance
Detox periods don’t have to be very lengthy, and there’s no need to swear off tech altogether. It’s all about finding the perfect balance that lets you stay informed and in touch without having things become overwhelming. Let your friends and family know before you start a detox as well, since they should know why your responses will be slower and not become concerned.
Maintaining balance over the long term includes curating your social media feeds to avoid the accounts that are causing you stress, not engaging with things you find upsetting over an extended period of time and with little to no breaks, keeping the notifications from all non-essential apps turned off, and remaining mindful of your screen usage habits. Anytime you notice that something is wrong and you’re going back to the old patterns, you know that it’s time for a detox.
In conclusion, adopting better practices when it comes to how you use the internet can only ever be to your advantage. If you think that there’s something you need to change and you’ve noticed that spending time online is doing you more harm than good, it’s time to cut back on your consumption.
Featured photo by Luis Villafranca on Unsplash
