In the age of information technology, smartphones and computers have become an integral part of human life. They have brought many benefits, but the harmful effects of technology on the body cannot be denied. This is why the concept of digital detox is becoming increasingly important, helping people reduce screen time and restore mental balance.
Too frequent use of cell phones and tablets leads to increased fatigue, affects vision and can cause insomnia. In order not to feel discomfort, it is useful to arrange a digital detox once in a while. Of course, this procedure will not help to eliminate toxins and toxins from the body, but it will get rid of unnecessary information, which tires and causes stress.
Digital detox – what is it?
Digital detox implies a complete or partial refusal to use smartphones for a certain period of time. Its format directly depends on a person’s capabilities. For example, during a vacation, you can give up social networks and applications for quite a long time. It is more difficult to do this during working hours: many professions involve frequent use of smartphones.
Digital detox does not imply a complete rejection of communication and information sources. During its passage, you can use an ordinary cell phone, read books and listen to the radio. It is necessary to limit only the use of the Internet, because it is it that most strongly affects the state of a person.
Because of too frequent use of gadgets, even symptoms occur, which have well-established names:
- Fabbing. The habit of constantly being distracted by your mobile device during a live conversation with the person you are talking to. It looks impolite from the outside.
- Screen voyeurism. Harmful habit of peeking at what is happening on the screens of other people’s phones. It is desirable to get rid of it, because this gesture can be regarded as an invasion of privacy.
- Nomophobia. Fear of being without a mobile device for a long time. It doesn’t matter if the phone runs out of battery, breaks or is out of range. If it is impossible to access social networks, the person becomes anxious.
All this causes discomfort both to the person who has developed a smartphone addiction and to his or her surroundings. By limiting the use of social networks for a while, you can get rid of its unpleasant signs.
Signs that it’s time to digital detox
- You find it difficult to be without your phone for even a small amount of time. You feel anxious and panicky when it is not around.
- It often happens that you do things on your laptop or tablet and spend time on another social network from your cell phone.
- You refresh your feed immediately after browsing and start flipping through it again.
- You instantly reply to messages, expect the same from your interlocutors and get annoyed if you are ignored.
- The first thing you see after waking up and the last thing you see before going to bed is your phone screen.
- You are stressed, sleep deprived, fatigued, and have impaired concentration.
Before beginning a digital detox, it is important to assess your current level of addiction. Try to honestly analyze how much time you spend in the virtual world. Count the total number of hours spent in various apps and websites. Your phone’s built-in features can help you here. On many smartphones, you can view the amount of time you spend on the web.
How to beat the habit of “hanging out” on your phone?
- Find an alternative
The first step is to find a healthier alternative to gadgets. For example, replace computer games with board games. And instead of scrolling through your newsfeed, read books.
- Avoid temptation
The ideal option is to eliminate the object of addiction from your life altogether. But you can’t throw away your phone (usually it’s the phone we’re talking about). We have to use it every day – for work, study and comfortable communication.
In this case, we advise you to remove applications that cause excessive involvement: games and social networks. The fewer temptations, the easier it is to give up a bad habit.
- Don’t feel sorry for yourself
It is very important on this path not to make any compromises and concessions, not to do yourself any favors. Your lifestyle will not change if you feel sorry for yourself. Do not make exceptions when you want to stop abusing gadgets.
- Form new habits
To make the process of weaning from gadgets easier, it is worth forming new habits. For example, instead of scrolling through social networks in the evening, you can practice proper breathing or meditation.
- Start now
You can painlessly delete your favorite apps and spend your time in an interesting and useful way – be outdoors more and organize a variety of leisure activities. Go for a walk – with friends or in a pleasant solitude, arrange an active vacation, discover new places in the city. Try not to close yourself in four walls.
- Set limits
Allow yourself to scroll through your favorite social network feed, for example, no more than two hours a day. The rest of the time you have left, it is better to devote to hobbies, sports or socializing with loved ones.
- Allocate one day for a complete digital detox
It’s best to do this once a week. Leave your phone at home and go on a country vacation, shopping, to the theater – wherever you want to go. Also, don’t forget to warn your loved ones about your decision so that no one will be alarmed, including yourself.
What are the benefits of a digital detox?
Digital detox can be a great way to improve your overall health. When practiced regularly, the changes will have long-term positive effects on your life. Among them:
- Improved emotional well-being and mood;
- increased concentration and productivity;
- deepening personal connections and improving relationships;
- improved sleep quality;
- increased creativity;
- improved ability to understand one’s own thoughts and feelings;
- reduced dependency and more informed use of technology;
- increased physical activity;
- improved overall mental health, increased life satisfaction and reduced depression.
A balance between digital technology and a healthy lifestyle can be achieved through clear planning, a conscious approach and the adoption of healthy habits. The focus should be on the quality of time spent both with and away from technology. This approach will help to achieve harmony and mental well-being in everyday life.
