In today’s hyperconnected world, it seems like there’s always another “ping,” another notification, another new social media platform, or fad that is vying for our attention. While most believe that our devices make us more connected, the digital noise that we live amidst frequently delivers little more than mindless distraction and, very often, heightened anxiety.
It comes as no surprise that people are turning toward digital detox as a form of recovery, reclaiming focus and calm that can help them address other issues within their lives, such as substance abuse, mental health struggles, or just overall wellness. People check their smartphones an average of 205 times per day, whether it’s to see how well a post is faring or simply to check their emails. Taking intentional control of what, for many, can be considered a digital addiction can not only lead to better mental clarity in day-to-day life but also to increased happiness overall.
Why Choose a Digital Detox?
Unplugging from digital connections can help a person gain a deeper understanding of the difference between being busy and being genuinely engaged with their life. Various studies have shown that extensive screen time can lead to depression, anxiety, sleep disruptions, social comparison, sedentary behavior, and an overall decrease in real-life interactions. In fact, as the Betty Ford Center has explored, digital device use hits the same dopamine centers of the brain that drugs do, and technology addiction is starting to be recognized as a problem as pervasive as substance addiction.
Our brains were not wired for a constant onslaught of content and stimuli. In our hyper-digital world, we have conditioned our brains to anxiously await the dopamine rush of notifications and social media attention, leading to insecurity, self-doubt, and fatigue.
A digital detox can allow the brain and the body to create space for themselves to heal cognitive and emotional connections that get disrupted by social media and an overreliance on technology.
The Psychological Toll of Constant Connection
The toll of being constantly connected and aware of global events can have a profound psychological and emotional impact on a person. Whether it’s feeling like they can never walk away from work or feeling helpless because of all the bad news hitting our social media feeds, being constantly plugged in can be detrimental to one’s wellness.
The ability to be present and pay attention has become a rare commodity in our digital age, but detoxing from devices can help us regain that lost focus. When we lower our mental noise, sharp focus can return, allowing us to spend meaningful time on work, hobbies, or with our families and friends.
Many people may forget what it feels like to sit with a good book for an hour without checking their phones or to revel in the productivity or rest of an unplugged day. When someone unplugs, even temporarily, they can rediscover what it’s like to see something through to the end, to boost creativity, or to become more productive than they may have been in years.
Artists, writers, and other creatives may describe a digital detox as a reset or a “brain cleansing” —an opportunity to wipe clean the anxieties or distractions that have come from technology and allow quiet moments to bring about creative ideas.
How to Digitally Detox
Given how connected we are to our digital devices, the thought of turning them off and putting them away may even be a source of anxiety for some. A digital detox doesn’t need to be a radical, scorched earth move or even permanent. Small, consistent changes often work best for lasting results.
A few ways to start a digital detox include aiming for tech-free mornings. It can be easy to reach for our phones before we even throw off the covers in the morning, but try setting a goal to delay your first phone check for 30 to 60 minutes, or at least until after you have showered, dressed, and eaten breakfast. Replace morning scrolling time with journaling or even a quick walk to get ready for the day.
Turning off notifications is another way to digitally detox. Most notifications, especially those from social media, are nothing more than digital clutter. Give your brain a break by taking away that instant dopamine hit.
Additionally, designate “no phone zones” within your home and even work areas. These can include the dinner table or the bedroom at home, and meeting rooms at work. You can even designate a daily “shut-off” time, where no phones are allowed past a certain time of the evening.
Lastly, work on shedding the need to multitask. Digital devices have made it very easy to do multiple things at once, costing us the ability to sit and focus on one task at a time. Instead, do one thing—fully—such as reading a book, taking a hike, or writing without alternating between multiple open tabs. Just this act alone can feel refreshing and even strangely rebellious in this age of multitasking obsession.
After Detox
Many people may feel that their energy becomes their own again during and after a digital detox. Even if they decide to return to some form of digital connection, the lessons they can learn from a digital detox can permanently alter the way they interact with technology.
A digital detox can be a return to the self, of getting to know oneself again without the influence of ads, viral TikToks, or a constant deluge of news that seems designed to keep us anxious and angry. In a hyperconnected world, choosing a digital detox for wellness can be considered a revolutionary move, and to this I say, “Long live the revolution!”
