Do you need a Digital Detox?

Have you ever panicked when you were separated from your phone? Do you know how many hours a day you spend on your digital devices? Do you feel your online activities have a positive effect on your overall well being?

Those are all important questions. And another to consider: Does doing a digital detox feel like a good idea for your health? Or does it simply sound impossible? 

The truth is that we could all benefit from a more mindful approach to our digital lives. And for many of us, a short “detox” period can help us put the role of technology into perspective. 

The Benefits Of Reducing Screen Time

Less Comparison. 
Do you ever feel like your life isn’t quite measuring up after logging in to your social media accounts? Many of us end up wondering why everyone else takes such great vacations, looks so good, and has such perfect children. 

The old adage “don’t compare your insides to everyone else’s outsides” certainly applies to social media. However, the cumulative effect of “comparisonitis” can take a significant toll on our mental health. Many studies confirm a link between Internet use and mental health issues such as anxiety and depression.

Better Mental Health.
Of course, this relationship may work both ways. For example, have you ever looked down at your cell phone to avoid social interactions? Sometimes we see our phones as “security blankets.” Unfortunately, however, these kinds of habits can only reinforce anxiety. In other words, in addition to triggering anxiety and depression, we may be more likely to turn to the online world when we’re anxious or depressed. 

Improved Brain Function. 
Even more alarming is the physical effect of screen time on our brain. It’s true: Screen time can actually change the structure of our brain. The results include impaired processing, reduced ability to focus, and “dopamine loops” in which we become addicted to the hit from the feel-good chemical dopamine. After all, who doesn’t get a small thrill of satisfaction when someone likes their Instagram post? That kind of instant gratification is often missing from our offline lives. In fact, researchers have found that the dopamine cycle connected to Internet use and video games is similar to that experienced with drug addiction. 

More Restful Sleep. 
The blue light from our digital devices significantly reduces melatonin production. The result? Difficulty falling and staying asleep. Even more troubling are possible links between blue light exposure at night and an increased risk of diabetes, cancer and depression. 

Better Posture.  
You may have experienced “tech neck” or a sore thumb after spending a long time on your phone. As well, researchers note that the slumping posture that develops while using digital devices can also affect your breathing. One study found that 83 percent of people with neck pain have altered breathing patterns.

Better Hormonal And Cellular Health.  
One researcher found that people tend to hold their breath when checking their devices. This habit can trigger the “flight or fight “response, in which the body becomes primed for flight. That process served us well in the past, when our body’s response helped us escape predators, but if you’re checking a social media status while sitting down, you can just end up with a lot of extra glucose, adrenalin, and cortisol in your system. 

Are you ready for a digital detox?
So, what exactly is a digital detox? Ultimately, it’s up to you. If you’re inspired by the list of possible benefits above, you may be ready to implement your own detox from technology. However, as with many behavior modifications, a slow and realistic approach is often more successful. Maybe start with a few hours per day and work up to one whole day per week. Your long-term goal could be a weekend (or even a week) without any devices. Imagine what you could do with all that free time!

Creating Healthy Digital Habits
Before starting a cold-turkey detox, it’s a good idea to simply be more mindful of your device use. Pay attention to when and why you pick up your phone. Make it a habit to put it away if you don’t need it. Make it a habit to put away any digital devices at least an hour before bedtime. Take a look at your screen time each week. If you have an iphone just look under settings for “screen time.” It keeps track of your daily usage and exactly what you are spending your time looking at. It can be very informative!

Fighting FOMO
As you adjust to having reduced online time in your life, try going an entire day without checking a device. This might be uncomfortable at first. Recognize your FOMO (fear of missing out) feelings and acknowledge that really, if something urgent happened, you would hear about it. Remind yourself that don’t really need to know every detail of your friends’ lives, or every piece of celebrity (or political) gossip in real time. In other words, the urgency the Internet can create is not real. 

Top Tips For Your Digital Detox
Here are some tips that can help you set up your own digital detox retreat, on a level that works for you.

• Make your bedroom a cellphone-free zone.If you don’t have a landline and you’re worried that your loved ones won’t be able to contact you in an emergency (for example, if you have teenage kids who work late at night), simply put it on the other side of the room, with the volume turned up high enough so that you can hear it. And put it face down so other notifications won’t disturb your sleep. 

• Choose your activities wisely. Even in today’s wired world, you can find places where cell phones can’t be used. If you’re swimming, hiking, practicing yoga, or watching a movie, you can’t check your Facebook updates. And you might end up having more fun. 

• “Go old school.” We think of our phones as indispensable, but for centuries, people survived without them just fine. And fortunately, many “real-life” tools exist that can do the tasks we rely on our phones for. If you’re worried about losing the functions on your phone, consider a few alternatives:

• Reschedule your email habits. Many busy executives try to put aside specific times of the day for checking email. That means they’re not looking for new messages every 30 seconds, or reading every notification. And while you are at it, try turning off notifications for things that aren’t really urgent. No need to interrupt your game of catch with your child because of a notification!

• Get your friends and family on board. If you have contacts who expect an immediate response to every text, let them know you’re dialing back on screen time.

• Listen to your body. How do you feel after a few hours without technology? Get in touch with any anxiety you feel that needs to be addressed. And it’s also important to note the positives. Do you notice more of the world around you?

• Get help if you need it. If you’re worried about your digital media use and you’re not sure where to get help, or if you’re wondering if you’re feeling the stress brought on by digital media, help is available! Give our office a call at 614-888-4372 if you’d like to talk about switching to a healthier, more conscious path. We can help you bring balance to all areas of your life!

Sources:

http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

https://www.cbsnews.com/video/new-study-links-phone-use-and-mental-health-issues-in-teens/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5970452/

https://www.sciencedirect.com/science/article/pii/S0747563215303332

https://www.ejradiology.com/article/S0720-048X%2809%2900589-0/abstract

https://www.psychologytoday.com/ca/blog/brain-wise/201209/why-were-all-addicted-texts-twitter-and-google

https://www.statista.com/chart/2072/landline-phones-in-the-united-states/

https://www.huffpost.com/entry/just-breathe-building-the_b_85651