Do you get anxious if you don't check your notifications right away? Do you track social media rigorously? Maybe you need a Detox.
We live in a technological utopia. We are always connected to the world out there through our digital devices. But we are not meant to live in this state of hyperconnectivity. A 2020 study reported that increased technology use leads to attention-deficit symptoms, social isolation, and disrupted sleep.
If you are tired of constant connectivity, digital detox may be the solution for you. As the name suggests, a digital detox is a simple method of reducing the time spent on your digital devices with a clear intention to focus on your physical surroundings without distraction. This break can be good for your health and wellness.
Let's look at why you should make time for a digital detox:
Improves productivity and focus
Do you ever find yourself toggling between screens so much that you lose any sense of time and place? At the end of the day, it is as if you didn't do anything productive even though you were in a constant state of busyness and connection. A digital detox can help you find your footing and regain your focus and concentration.
With a break from digital devices, you will better prioritise your tasks and accomplish more.
Helps sleep and eat better
Do you know that the blue light emitted from digital screens can mess up your circadian rhythms and ruin your sleep cycle? Staying online and connected regularly makes us forget our most basic needs.
If you get your meals before the screen, you may eat more unhealthy foods or more than you require. Through a digital detox, you will pay more attention to care for your basic needs.
Reduces stress and FOMO
How do you feel seeing your colleagues or friends posting about their vacation or counting their professional achievements? Constant connectivity can make you feel like you are missing important life milestones and cause immense stress.
You may also curate your media feed with the high points in your life that only paints a rosier picture. A digital detox will help you get out of this unhealthy loop and enjoy daily moments at peace with yourself.
Promotes work-life balance
If you are replying to work emails even during your downtime, it affects your relationships with others and yourself. Through some simple steps for a digital detox, you can make time to be fully present for your family dinners or while enjoying any hobby or personal time by yourself.
A digital detox does not mean giving up on connections entirely—you can start from the bare minimum and follow some simple steps.
Steps to take for a digital detox!
Here's how you can achieve a digital detox.
Recognise how hyperconnectivity affects you
For any change to occur, you first check why it is important for you. So, recognise how digital devices make you feel. See if you feel the tension in your neck and shoulders, and your eyes get watery after long hours of screen time. Observe how it impacts your concentration and how you feel about yourself.
Schedule regular breaks
Begin your digital detox by taking regular breaks from the screen and digital devices. Why don't you put aside your laptop and remove your earbuds during lunch? Turn your phone upside down while talking to your friend. It may feel uncomfortable initially to break this habit, but you will gradually find yourself paying more attention to your life.
2. Optimise your device for reduced usage
You can also make the technology work for you to reduce your digital time. First, remove all the push notifications (or most of them) that grab your attention with a ping every minute. Try out various ios and Android apps to measure your screen time—some allow you to lock a particular app if you have spent more than a specified time.
3. Remove digital devices from your personal space
Prepare a physical space in your home where you cannot take your digital devices. It can be your bedroom or any other area reserved for reading or exercising. Go analogue for your needs in such spaces and reduce your dependence on technology for every single thing.
4. Get help
Seek support from your family and friends and perhaps try digital detox with another person to hold yourself accountable. If you find that you cannot live without constant connection and usage of digital devices causes you distress, consult a mental health professional to guide you towards a healthier relationship with them.
A digital detox may seem daunting and impossible right now, but you can take incremental steps. You can get better at it gradually.
Quick tips to make digital detox work for you
Take it slow, and don't withdraw from every digital connection in one go. Making any drastic changes is only going to make you miserable.
Put your mobile and laptop away an hour before you go to bed. Let your mind wander where it goes. Talk to your partner or a family member, or write in a journal as you prepare for sleep.
Delete all unnecessary social media apps from your phone so that you do not feel the need to check them very often.
Adopt self-soothing activities that keep you away from the devices. You can perhaps go on a walk or cook a delicious meal while staying away from them.
If digital devices severely affect your physical or mental health, consult a medical professional for treatment. Kenko's Health Plans can help you take care of your and your loved ones' well-being. They offer discounts on lab tests, doctor consults, medicines, daily healthcare and much more.
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