How a Digital Detox Can Transform Your Life

Studies show that people worldwide average six hours and 40 minutes of screen time per day. That’s almost an entire U.S. workday or a flight from New York City to Paris, France. 

While technology does a lot of good, like connecting people from faraway places and providing quick communication in an emergency, it can also cause us to miss out on all the great things around us. Taking a timeout and unplugging from technology can benefit your well-being and completely transform the way you experience life. To learn more about a digital detox, like what it is and how to do it, read on.

What is a Digital Detox?

A digital detox is an intentional step back from digital devices, such as computers, laptops, smartphones, tablets, and TVs. By cleansing yourself from constant connectivity, email and text notifications, and online interactions for a period of time, you can enhance your digital well-being, minimize stress, and do your body good.

Why You Should Take a Break from Technology

Digital devices offer a pathway to another world, a virtual one, where the stream of information never runs dry, and there’s always something new to explore. Although captivating, too much technology and unhealthy screen habits can lead to some not-so-desirable consequences, like: 

• Impatience. With everything just a click away, technology’s instant gratification can make people impatient and frustrated in the real world.
• Poor health. A recent study revealed that every additional hour of TV viewing for 23-year-olds was linked to higher levels of obesity, blood pressure, and cholesterol 25 years later.
• Lack of awareness. Excessive technology use can harm your ability to be conscious of your surroundings. For example, sending or reading a text diverts your attention from the road for five seconds—the equivalent of running the length of a football field with your eyes closed.
• Diminished social skills. Making eye contact, introducing yourself to someone new, or starting a conversation at the dinner table all suffer when you spend more time online and less time interacting with people in person. 
• Depression and anxiety. According to the Centers for Disease Control (CDC), teens who spent over four hours daily on digital devices were more likely to experience depression and anxiety than those with less screen time.

Benefits of Digital Detox

You don’t have to make a huge change to reap the benefits of digital detoxing. Simply doing a screen time reduction of just 30 minutes each day can help you feel and sleep better. Digital detox and well-being go hand in hand. Some of the advantages of doing a digital detox and experimenting with a tech-free lifestyle include: 

• Restful sleep. All electronics with screens emit blue light. Too much exposure to blue light (especially during the evening) can prevent your body from producing melatonin. Turning off your electronics well before bed may promote more rejuvenating sleep.
• Mental clarity. Video games and social media can cause people to isolate and withdraw, resulting in sadness and despair. When you remove yourself from these influences and take a social media break, you can engage with others, focus on tasks, and make sound judgments.
• Improved mood. Too often, we rely on digital devices to distract us and keep us busy during our downtime. By practicing patience without a gadget, you can train yourself to become comfortable with idleness. This translates to less irritability, less stress, and an optimistic outlook on life.
• Increased physical activity. With fewer hours online, you have extra time and energy to be active. To keep tech at bay while you play, consider an interactive activity, like a fitness class, boot camp, or team sport.

Related: Move With Joy: Non-Traditional Exercises That Put the Fun in Fitness

How to Do a Digital Detox Step by Step 

There are no standard rules for doing a digital detox. Figure out where and how technology fits into your life and use that information to determine what cuts work for you. Here are some tips to help you get started:

• Make small changes. Don’t go cold turkey. Total tech deprivation can backfire, and you may set yourself up for failure. Instead, take small steps, like deleting a social media app from your phone or watching one hour less of TV a day. These little accomplishments can add up and encourage you to do more.
• Set a time limit. Whether you choose to go without TV for a week or take a social media break for 24 hours, setting a time limit helps you gauge your limits and encourages mindful technology use.
• Physically distance yourself from tech. Try hiding your phone in a drawer or locking the tablet in a safe. This physical distance from your most-used device can break the habit of reaching for it when you’re bored.

Related: Healthy Smartphone Habits You Should Adopt Now

• Be intentional about your time online. Before you go online, think of why you’re plugging in. Researching how to clean a stain or shipping a gift to an out-of-town friend? Do what you need to do online and then sign off. It’s easy to get distracted, but planning ahead makes you more likely to follow through.
• Identify how you’ll fill your time. Schedule activities to occupy your time away from technology. For a bigger reward, plan activities that allow you to be completely present with others. Devoting time to a worthy cause, playing outside with your kids, or visiting an elderly family member are ways to fill the digital gaps and unlock the feel-good benefits of interpersonal relationships. 
• Recognize and celebrate your success. Take note of how a tech timeout has affected you. Maybe you’ll find that you’re getting quality sleep or experiencing less stress, which are all positive changes. Celebrate the win and keep the momentum going!

Beyond the Tech-Free Lifestyle: Meditation and Digital Detoxing

Taking a digital detox can support mental health. To enhance the effectiveness of unplugging from technology and quiet the mind, supplement your free time with meditation. Existing as the proverbial “deep breath” that the mind and body crave before exhaling the weight of everyday burdens, meditation offers a necessary pause to recalibrate and rejuvenate. Read “The Power of Pause: How to Meditate for Beginners” to learn the basics of meditation.

Digital Detox FAQs

What is an example of a digital detox?

An example of a digital detox might include purposefully forgetting your cell phone at home while you go out to lunch with a friend. Another example is shutting down all your electronics at 7 p.m. each night. 

What are the disadvantages of a digital detox?

The disadvantages of doing a digital detox are: 1. Experiencing FOMO or the fear of missing out. 2. Feeling isolated from friends and family by not connecting to social platforms. 3. Facing the initial restlessness that comes from detoxing.

Why is digital detox so hard?

Digital detoxing can be hard if you over-commit yourself to the process. Taking small, gradual steps to fully removing yourself from technology may be easier. 

How long should a digital detox last?

A digital detox can last as long as you feel comfortable. Many experts recommend taking at least three nights to digital detox, so you can reap the biggest digital detox benefits.