Digital Detox: Practical Action Plan to Recharge Yourself

The world is turning into a sanctuary for digital addicts. People are walking the streets with their heads hung down and eyes glued to the screen. Their fingers are never tired of scrolling through the feeds. There is always something to watch, read, and binge on, and they don’t mind trading their health or their sleep. It has turned into a disease, that’s spreading faster than a plague, with consequences much graver than the flu. So, I bring you this blog if you or someone you know is suffering from digital addiction. Here is a practical action plan for digital detox that actually works!!! 

But first, let’s understand what is digital addiction and what is digital detox!

What is Digital Addiction?

Digital addiction is the constant urge of checking the phone or other gadgets. It is an overwhelming impulse of checking the feeds, watch another episode, play another game, and whatsoever. A study revealed that this addiction ruin lives by causing neurological complications, psychological disturbances, and social problems. 

Another study says addiction to the digital world is leading to a surge in personality and psychiatric disorders. It causes withdrawal symptoms, depression, diminishing social life, impulsivity, poor sleep quality, mood disorder, and suicide!

Also Read: Coping with Boredom

What is Digital Detox?

Digital addiction is a 21st-century disease and digital detox is a therapy for this addiction. In this unique detox regime, you go on abstinence from tech devices and gadgets. Though today’s date, it is practically impossible to switch off the virtual world completely, limiting screen time is the ultimate goal. 

Limiting screen time helps to ease the tension and redirects the focus on the physical world. Even the companies that run on digital labor, are now vouching for digital detoxification. They are recommending their employees to disconnect, take a break and control their screen time. Scientific research reveals that limiting screen time improves mood, relationships, and performance. 

Also Read: Me Time – The mantra for good health

Scientific Reasons why you need a digital detox 

1. Technology Can be Stressful

A study of internet addiction and its effects on mental health revealed that excessive use of tech leads to anxiety, depression, and adverse mental health. It affects academic and professional performance.

Another study confirming the same is published in the international online journal of educational sciences. The study showed that internet addiction has a direct impact on depression, anxiety, and stress.

Also Read: Kids and phones – The damaging effects of gadgets

2. ADHD and conduct disorder

Do you feel it too? Kids in this generation are ruthless. They are rude, they are aggressive and they will never take no for an answer. Well, research says that the increased use of gadgets has been linked to increased symptoms of conduct disorder.

High use of social media has been directly cited to impact wellness. Social media sites are proven to be a trigger for depression and loneliness. Aggressive games and shows on the internet have been proven causes of behavioral issues among the youth.

3. A wrecked-up Work/Life Balance

Heavy use of gadgets also casts an impact on the work-life balance. An addiction to another world makes it difficult to create boundaries between your home life and work life.

It can be hard to resist the temptation to check email, respond to a text from a colleague, or check in on social media.

A study suggested an imbalance in the work-life culture, leads to job stress, the feeling of overwork, and dissatisfaction with the job. Doing a digital detox can help establish a healthier, less stressful work-life balance.

A practical action plan for a digital detox

1. Download a Phone Usage App 

The world is full of apps, but only a few apps are as useful as this one. The phone usage app highlights the amount of time you are spending on your phone. And accepting that you are addicted is definitely the first step. 

Try to limit your phone usage to 2 hours a day. This means emails, Twitter, Facebook, Instagram, and everything else. Even if your paycheck is coming from your gadgets, there is still some room to cut down your screen time.

2. Uninstall the unnecessary apps 

Once you go through your phone usage report you will know which apps you need to uninstall. They not only occupy the space of your phone but also of your brain. Non-vital apps like FB, Instagram, and Twitter, you can uninstall for a few days or for forever!

3. Don’t Take Your Phone Out While Walking

It’s one of the most common things you see on the road. This is dangerous. When you step out of the house, make it a point not to check the phone. The same goes while you are eating, sleeping, or doing your work. Don’t let your hands go to your phone. The world can pause. The world can wait!

4. Don’t Take Your Phone Out at Social Gatherings

I know social gatherings can be boring, but they can be a fun entertainment event if you engage. Keep your phone down, and talk to the people beside you. For a change, you may realize that it feels good to have a real face-to-face conversation. 

5. Set a night routine

The phone shouldn’t be the last thing you check while going to bed. So, set a time when you will put your phone down, preferably at 9 o clock. Read a book or talk to your family, write a journal or plan the next day. Do the things that actually matter. 

6. Turn Off your Notifications

One of the biggest distractions is the notifications. The constant beeping of your phone instills an idea of urgency and your body responds by picking up the phone. So, turn off the notifications for all your apps.

7. Go out after work

One of the main reasons that keep people glued to their phones is boredom. So, once your work is done, go out for personal work or hit the gym. Do something constructive, create something you love, but stay away from the phone.

8. Spend more time around the greens

The more you are connected to nature the more you are connected to your soul. The less you will need validation from the virtual world. Spend your weekends out trekking, hiking, biking, walking, or camping. Go to the beach and have some real fun. 

Studies say spending a day, even just a few hours, in nature is a great stress reliever. It acts as a therapy for anxiety and depression and restores your positive energies. Even modern science recommends forest bathing as a wellness therapy.

9. Do this for 21 days

Limit your phone usage for 21 days at least. Science reveals that it takes 21 days to make or break a habit. So, do this digital detox routine for the next 3 weeks and come out of this as a new person full of energy!

Takeaway!

The world is digital today and it is impossible to completely unplug. I know that you cannot give up your life and live in the Himalayas. But what you can do is find the balance, not abuse the gadgets, and prioritize your health above all!

Also Read:

Social Media and Behavioral Disorders

Computer use can cause wrist pain

7 Amazing Benefits of Social Media Break

Less Facebook use could mean better health and happiness