I was on a Zoom meeting recently, and we got onto the topic of screen time. Mine was so embarrassingly high that I didn't even want to share it.
I know that my device addiction isn't good for me. I'm all for rest and relaxation, but my concentration is suffering. I'm constantly comparing myself. I check LinkedIn on my phone, which ruins my work-life balance. And when I think about what I could do with the 4+ hours a day I spend on my phone, it makes me feel ill.
So I did a digital detox. Here's what I learned.
Table of contents:
What is a digital detox?
A digital detox means freeing yourself of all devices: smartphones, TVs, iPads, smart watches, and anything else with a screen.
The idea is that the time you spend away from these devices can bring you back into the "real world," improve your concentration, and even let you come back to work with better ideas and more mental clarity.
The digital detox forces you to go device-free, even if it's just for the day. It shows the harsh reality of our addictions and can (hopefully) change how you approach your routines.
What I learned from my digital detox
It's pretty well understood that sleep improves when you don't look at a screen before bed. Since my digital detox was only one day long, I can't really speak to this in the long-term, but my Oura ring did show that I slept more the night after my detox.
Beyond that obvious benefit, here are a few things I noticed.
It forced me to think creatively
There's no beating around the bush: not having unlimited access to the internet was hard. I'm a naturally curious person who likes to Google any question that pops up into my brain. (One of my recent searches was "why does my dog steal things?")
I previously saw this as a productive way to go down rabbit holes and learn new things, but I realized I was using Google's brain instead of my own. The digital detox got me actually thinking because I had to question potential reasons, rather than consulting Dr. Google.
(Unfortunately, I'm still none the wiser as to why my dog steals things. But he's cute, and he's been doing it for almost five years now, so I'm just accepting it as an adorable albeit annoying personality trait.)
I was more productive
Hands up if you tell yourself you don't have time to do something, but then spend hours scrolling TikTok 🙋♀️
Knowing I couldn't sit on the couch and doom scroll meant I had to do something to keep my brain ticking. During the digital detox, I tidied my house, walked my dogs, journaled, and exercised—most of which were things I'd otherwise tell myself (or lie to myself about) that I didn't have time for on a normal day. It was the most effective productivity hack I've ever tried.
I thought about my relationship with tech
I don't label technology as good or bad. I think it's both. I keep in touch with my family more because I have instant access to them, and I've absorbed a ton of useful information through the internet. The ability to work online has also given me a job that I love.
But the digital detox made me question whether these benefits outweigh the cost to my mental health, sleep, and focus. In the days since, I've second-guessed the urges to pick up my phone while I'm waiting in line at the supermarket or lying in bed when I'd usually do my night-time scroll. The experience taught me balance—and that willpower is a habit that's easier to do with repetition.
How to do a digital detox
Doing a digital detox is easier than it sounds, but there are some things you can do to set your experiment up for success.
Prepare in advance
I found that communication is the hardest part about doing a digital detox. Most people get in touch with each other through the phone—and I can imagine this being even more difficult if you're a caregiver.
Tell people about your digital detox in advance so they don't worry if you don't reply. Feeling anxious that people are worried about you is likely to drive you toward your phone.
You can also offer a way for people to get in touch with you in an emergency—like saving their number as a Favorite and turning your phone on "Do not disturb" with the Favorites override. That way, their call will come through without any other notifications.
Start small
A digital detox is hard, especially if you rely on your phone and devices have become part of your daily routine. So maybe don't lead with a full technology detox. Start on a smaller scale to ease yourself in—perhaps going phone-free during your lunch break, doing a social media detox, or having screen-free mornings.
Keep a journal
What thoughts do you have when you're not able to distract yourself with social media feeds or online videos? If you're like me, the answer will be a lot.
Maybe you have a new idea, find a topic you want to learn more about, or remember a conversation you want to have with someone. Keep a journal to jot down whatever you think about. You can come back to them when you've got your devices back.
Remove temptations
I almost broke my digital detox because I felt scared that I was missing out on my online world. I stay in touch with my friends and family through WhatsApp and social media. "What are they up to today?" was a question that swirled around my mind.
Instead of having my phone beside me and making the temptation feel overwhelming, I kept it on charge in my bedroom. The walk upstairs gave me time to reflect on my decision to go and get it.
(This goes alongside my decision to remove email and certain social media apps from my phone. My work/life balance has gotten much better after removing constant access to work.)
Swap urges with alternatives
The human brain is a powerful thing—it'll still find reasons to pick up a device even when you've removed the temptation. "Just one check won't do any harm" is a tough mantra to avoid.
I found an easier approach was to replace the urge to check my phone with something productive, rather than let the thought spiral in my head. For example:
When I want to check Instagram, I'll do a five-minute training session with my dog.
When I want to text my mom, I'll think about an activity we can do together later this week.
When I want to Google something, I'll ask my husband for his input.
Is a digital detox worth it?
I'd imagine that digital detoxes become easier the more you do them. It was hard in the morning, but I found my rhythm by the evening. Now I want to include them in my monthly routine as a way to reset my brain.
If your screen time report also makes you queasy, or you're looking to wean yourself off device addiction, I'd encourage you to do the same—even if you only try it once.
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