Living in an era characterized by unprecedented connectivity brings its own advantages – distant family members are merely a FaceTime call away, and the answers to almost any question are within arm’s reach. However, the era of pervasive connectivity has its downsides, as excessive use of technology, whether it be prolonged hours on smartphones, deep dives into social media, or constant exposure to digital screens, can yield unintended consequences. Recognizing these pitfalls prompts contemplation of a digital detox.
A digital detox is essentially a deliberate period during which individuals voluntarily distance themselves from digital devices and online activities. The primary goal is to reduce stress, enhance well-being, and regain a sense of balance in the face of the overwhelming influence of technology.
Dr. Carol Vidal, an assistant professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine, cautions that excessive technology use can encroach upon essential activities such as sleep, exercise, and social interactions, all crucial for overall well-being. Scientific reviews underscore the association of frequent technology use with heightened attention-deficit symptoms, impaired emotional and social intelligence, technology addiction, social isolation, compromised brain development, and disrupted sleep.
While acknowledging that technology isn’t inherently detrimental, Madeleine George, PhD, a public health research analyst at RTI International, emphasizes that its effects can swing either way, depending on the nature of online activities and the individual involved.
Research suggests that active engagement on social media fosters connections, while passive scrolling through feeds may lead to the opposite outcome. Recognizing the need for a digital detox becomes imperative when technology starts interfering with work, relationships, mental and physical health, or finances, according to Brittany Becker, a licensed mental health counselor.
Dr. Vidal concurs, stating that when technology dominates thoughts and behaviors to the point of disrupting daily life – whether it’s work, school, or relationships – it’s time to consider cutting back.
Embarking on a digital detox could yield positive outcomes, as evidenced by a 2021 study indicating mood improvement, better sleep, and reduced anxiety among students who underwent a social media detox. Another study found that women who quit Instagram reported higher life satisfaction compared to those who continued using the platform.
Recognizing that completely abandoning technology may not be realistic for most people, Dr. Vidal suggests a more feasible approach – cutting down. Creating a plan to identify and modify unhealthy tech habits is essential, according to Becker. Dr. George emphasizes the individual nature of healthy technology use, asserting that there’s no universally prescribed amount of screen time; it’s a matter of finding what works for each person and their family.
Here are seven strategies for managing technology use and experimenting with a personalized digital detox:
- Schedule breaks from screens throughout the day, prioritizing activities away from technology.
- Take periodic breaks from technology to reduce stress, exploring events like tech-free retreats.
- Downgrade your phone to eliminate distractions, switching to a basic cell phone without app support.
- Turn off your phone at specific times, such as before dinner until the next morning, using built-in do-not-disturb settings.
- Adjust phone settings to limit app usage, utilizing features like Screen Time for Apple users or Digital Wellbeing for Google devices.
- Create no-phone zones, like banning devices from bedrooms to safeguard sleep.
- Consider seeking professional help if technology use begins to interfere with daily functioning or contributes to mental health challenges.