Unplug and unwind: How to do a digital detox without leaving the world behind
In a time when most of us are permanently online, it can feel impossible to put our devices down and take a real break from technology. But you don’t have to leave the modern world behind completely to do a digital detox that will leave you feeling relieved, refreshed and recharged.
For better or worse, devices like smartphones and laptops are an inescapable part of most of our lives. Whether we’re scrolling social media or sitting ourselves down in front of a streaming service, we seem to be surrounded by an endless sea of screens and a constant stream of notifications.
This technology is so ubiquitous that you might not even notice the problem. For many of us, our devices have simply become extensions of ourselves. For instance, there’s a good chance you reflexively refresh one of your social media feeds whenever you have a spare moment, without any conscious thought behind it.
The average Australian spends about four hours of their spare time each day watching TV or using devices. Four hours may not sound like much, but that adds up to about a quarter of all our waking hours – and that’s not even taking into account the time we spend looking at screens for work.
It’s not all bad, of course. For instance, social media can help us to maintain our connections with friends and family we wouldn’t get a chance to see otherwise, and to stay on top of what’s going on in the world around us.
But sometimes, we can be a little bit too connected. If your digital habits are causing you to lose sleep; to feel depressed, irritated, frustrated or insecure; to ignore responsibilities at home or at work; or to be overwhelmed by a perceived obligation to respond or react to things you see online, then it could be time to consider a digital detox.
How can a digital detox help?
Even if you don’t think your digital media use is having a major impact on your life, it can still be beneficial to take a break from your devices and assess the effect it has on your wellbeing. You may find that without even realising it, your digital habits have been stopping you from living your best life.
The benefits of a digital detox can include:
Less stress
Knowledge is power – but too much knowledge can be overwhelming. Constant consumption of news about events that you’re powerless to control can contribute to feelings of stress and anxiety, while the idealised images that friends and influencers share on social media can leave you with feelings of FOMO. Taking a technology timeout gives your overwhelmed mind a chance to relax and recharge.
Better sleep and better health
Frequent technology use has been linked to a range of negative outcomes, from impaired emotional and social intelligence to diminished brain development and disrupted sleep. In particular, the impacts of technology in the bedroom are well known – the light emitted from your devices can suppress the production of melatonin, the hormone that controls the duration and character of your sleep cycle. As well as reducing the quality of your sleep, overuse of technology can cause eye strain and increase the frequency of migraine headaches.
In other words, giving your devices a rest can help you get a better rest, too.
Sharper focus and increased productivity
Frequent notifications from your devices, and the temptation to regularly scroll and refresh your social media feeds, can distract you from tasks that need your immediate attention. When you eliminate those distractions, you may find that your ability to focus on the task at hand improves – and your productivity improves accordingly.
Increased mindfulness
Eliminating digital distractions isn’t just about increasing the value you provide to others through your own productivity. It’s also about giving yourself more of an opportunity to appreciate the life you have, with all of its small wonders and magic moments. When you allow yourself to be fully present and mindful, you may notice more of these moments that have been passing you by.
Similarly, you may find yourself thinking more creatively, as shutting off the digital stream gives your mind more room to wander in your quieter moments.
Stronger relationships
Studies have shown that relationship satisfaction among romantic partners is lower when either partner snubs the other in favour of their phone, and that the mere presence of a phone can have a limiting effect on the connection felt between people having a conversation. When you remove digital distractions from your life, you may find yourself paying more attention to the flesh-and-blood people around you.
There’s been plenty of analysis about the impacts of digital devices on kids – for instance, kids who use screens too frequently have been found to act more impulsively and make poorer decisions. But it’s also worth noting that putting down your own devices gives you a chance to spend more time and forge deeper connections with your children, whether that means spending more time together outdoors or just being less distracted when you ask them about their day. Ultimately, it’s those moments of connectedness that you’ll look back on most fondly once they’ve flown the nest.
How to do a practical digital detox
The strict definition of a digital detox is to take a true digital sabbatical, during which you take yourself as far off the grid as possible and completely stop using devices like your phone, your laptop, your smartwatch and your TV for an extended period of time – whether it’s a few days or, if you can afford it, several months.
But in today’s modern world, it’s increasingly difficult to shut technology out of your life to that extent. Fortunately, it’s also not necessary, because there are simple things you can do to lessen the impact and influence of technology in your life without dropping off the map completely.
Don’t begin and end your day by checking your phone
If you’re like most people, your alarm on your phone wakes you up in the morning. From there, you might spend some time scrolling social media to see what you missed overnight, before you start to go about your day. At the end of the night, you might scroll through your social media feeds again as you drift off to sleep.
The problem with checking your phone as soon as you wake up is that you’re overwhelming your brain with new information at a time when you’re still trying to recover from sleep inertia – the feeling of temporary disorientation and grogginess that usually lasts between 15 and 30 minutes after you wake up.
Checking your phone or your laptop just before you drift off to sleep is even more of a problem, because these devices emit blue light, which stimulates the part of your brain that makes you feel awake. This tricks your brain into thinking it’s daytime, which can disrupt your sleep patterns, and contribute to a sense of tiredness you might be feeling during the day.
These are habits that most people have, but you can train yourself to break them. Try setting an alarm that reminds you to stop using your devices about two hours before bedtime, and dust off your trusty old alarm clock to wake you up in the morning instead of your phone. If you must use an alarm on your phone, then put it straight back down and resist the urge to keep scrolling after it goes off. Your body and your mind will thank you for it.
Take screen breaks during the day
If you have any sort of job that requires you to use a computer, then it’s not realistic to do away with screens altogether for an extended period of time (unless you have plenty of leave that you’re looking to use up). What you can do, however, is ensure that you don’t spend your breaks between work staring at a screen as well.
Any time you have the opportunity to take a break, don’t just reflexively reach for your phone. Instead, stand up, go for a walk, look out the window, do a spot of yoga, or if you’re at home, load up the dishwasher – anything that gives your eyes an opportunity to rest, and won’t fill you with the same sense of urgency, dread or FOMO that scrolling through your phone would.
Incidentally, you can also reduce eye strain by observing what optometrists call the 20-20-20 rule. For every 20 minutes you spend looking at a screen, break it up by looking at an object or a spot on the wall that’s at least 20 feet away (6 metres, in the metric system) for at least 20 seconds.
Consume digital content mindfully and with purpose
They say ignorance is bliss, and that’s particularly true when it comes to our devices. It’s very easy to fall into the trap of checking every notification as soon as you receive it, and scrolling your feed regularly so you don’t miss anything.
But ask yourself – when was the last time you received a truly urgent notification? One that couldn’t have waited for you to check at a time that was more convenient for you, when you had a clearer headspace?
The average Australian checks their phone about 85 times a day. Sometimes, it’s essential, but most of the time, it’s just because we’re looking for a quick hit of dopamine, which is what can make smartphone usage so addictive.
So next time you find yourself reaching for your phone, ask yourself if you really need to. Do you need the information you were going to search for right away? Does the message you were going to reply to need an immediate response? Will that comment on your photo still be there later?
Rather than checking your phone habitually, set aside some time each day to catch up on notifications, messages, and anything else you would usually check online. To assist with this, you can switch off notifications for all but the most essential apps, and delete any apps that don’t provide you with any real value.
If you start using your phone more purposefully, you can reduce its role in your day-to-day life, without cutting it out altogether.
Designate digital-free spaces
We said it’s not realistic to cut your digital devices out of your life altogether – but you can carve out little islands of calm for yourself where your devices can’t intrude.
For instance, you might decide that you’ll never use your phone or your laptop in the bedroom, or when you engage in outdoor activities like hiking and biking. You could designate a park within walking distance of your house as a digital-free oasis, and go there without your devices whenever you need to escape and listen to your own thoughts.
If a short break during the day isn’t enough, then give yourself permission to retreat and refocus. At Elysia Wellness Retreat, located in the wide-open spaces of the beautiful Hunter Valley in New South Wales, phones can’t be used in any of the public spaces. This ensures you won’t be tempted to take your device out for a quick scroll, and you’ll be supported in your desire to take a true digital detox.
Ultimately, the key is to see how taking a break from your digital devices makes you feel. Do you feel more at ease, and more in control of your technology usage and media consumption? Do you find it easier to focus, and to connect with the people around you? Are there any negatives, or are the impacts of decreasing your usage all positive?
This is an opportunity to reconsider the role your devices play in your life, and the power you give to them – and, if you choose, it’s a chance to reshape your priorities and build new habits that will last a lifetime.
