A practical action plan for a Digital detox
Society Trends

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

Related posts

FOMO: A Millennial’s Guide to Managing the Fear of Missing Out

Dr. Brahmanand Nayak

What Kind of Chocolate Should You Eat If You Are a Vegetarian?

Dr. Brahmanand Nayak

Digital Eye Strain: Home Remedies for Relief from Computer Vision Syndrome

Dr. Brahmanand Nayak

67 comments

Kids and phones : Damaging side-effects of gadgets! - Dr. Brahmanand Nayak November 19, 2021 at 9:20 am

[…] Also Read: A practical action plan for a Digital detox […]

Reply
Living with Migraine – 12 Tips to manage your migraine! - Dr. Brahmanand Nayak November 19, 2021 at 9:21 am

[…] Also Read: A practical action plan for a Digital detox […]

Reply
Renato November 23, 2021 at 9:45 pm

Excellent beat ! I wish to apprentice while you amend your site, how can i
subscribe for a weblog website? The account aided me a acceptable
deal. I had been tiny bit acquainted of this your broadcast offered
bright transparent idea

Reply
Afton November 23, 2021 at 9:55 pm

wonderful points altogether, you just receiveda new reader. What could you suggest in regards to yourpublish that you simply made a few days in the past? Anysure?

Reply
Ivonne November 24, 2021 at 12:55 am

This piece of writing will help the internet users for setting up new webpage or even a weblog from start toend.

Reply
Cortez November 24, 2021 at 3:39 am

Pretty! This has been an incredibly wonderful article.
Many thanks for supplying these details.

Reply
Darell November 24, 2021 at 1:24 pm

Do you mind if I quote a few of your posts as long as I provide credit
and sources back to your blog? My blog is in the very same area of interest as yours and my users would certainly benefit from some
of the information you present here. Please let me know if this okay with you.

Thank you!

Reply
Shelton November 24, 2021 at 4:18 pm

Super, endlich mal eine Übersicht die sich zu Recht so nennen darf!

Reply
Greta November 24, 2021 at 8:53 pm

I really like what you guys are up too. This type of clever work and reporting!

Keep up the fantastic works guys I’ve included you guys
to blogroll.

Reply
Malcolm November 25, 2021 at 12:45 am

I really like your blog.. very nice colors
& theme. Did you design this website yourself or did you hire someone to do it for you?
Plz respond as I’m looking to design my own blog and would like to find out where
u got this from. thanks a lot

Reply
Tula November 25, 2021 at 1:37 am

Excellent post. I was checking continuously this weblog and I’m inspired!Very useful information particularly the last part 🙂 I take care of such info a lot.I used to be looking for this particular info for a very lengthytime. Thanks and good luck.

Reply
Fredrick November 25, 2021 at 4:25 pm

I’m amazed, I must say. Rarely do I encounter a
blog that’s equally educative and interesting, and without a doubt, you’ve
hit the nail on the head. The problem is something which too few folks are speaking intelligently
about. I’m very happy I came across this in my hunt for something regarding this.

Reply
Edwina November 26, 2021 at 11:38 pm

Wonderful beat ! I wish to apprentice while
you amend your site, how can i subscribe for
a blog web site? The account helped me a applicable deal.

I had been tiny bit familiar of this your broadcast offered brilliant clear
idea

Reply
Jenifer November 26, 2021 at 11:45 pm

I am regular visitor, how are you everybody? This paragraph posted at this web site is in fact nice.

Reply
Janeen November 26, 2021 at 11:59 pm

Ahaa, its nice discussion about this post at this place at this webpage, I have read all that, so at this time me also commenting here.

Reply
Kellie November 27, 2021 at 6:06 am

Hi, i think that i saw you visited my website so i came to “return the favor”.I’m
trying to find things to enhance my website!I suppose its ok to
use some of your ideas!!

Reply
Jose November 27, 2021 at 6:36 am

This post is worth everyone’s attention. Where can I findout more?

Reply
Jannie November 27, 2021 at 8:14 am

Having read this I believed it was rather informative.
I appreciate you finding the time and effort to put this content together.

I once again find myself personally spending way too much time both
reading and leaving comments. But so what, it was
still worth it!

Reply
Ana November 27, 2021 at 3:11 pm

Having read this I thought it was rather enlightening.
I appreciate you spending some time and energy to put this informative
article together. I once again find myself spending
way too much time both reading and posting comments.
But so what, it was still worthwhile!

Reply
Robby November 28, 2021 at 1:07 am

Keep this going please, great job!

Reply
Chung November 28, 2021 at 2:15 am

Hello my friend! I wish to say that this post is awesome, nice written and come with almost all vital infos.I would like to see more posts like this .

Reply
Darla November 28, 2021 at 3:56 pm

I visited several sites except the audio quality for audio songs existing at this web site
is truly excellent.

Reply
Vince November 29, 2021 at 1:50 am

Hi there, all the time i used to check website posts here early in the break of day, as i
like to gain knowledge of more and more.

Reply
Flynn November 29, 2021 at 5:45 am

I’ve been exploring for a little bit for any high quality
articles or weblog posts on this sort of space .

Exploring in Yahoo I at last stumbled upon this site.
Studying this information So i’m satisfied to express that I’ve a very good uncanny
feeling I came upon exactly what I needed. I most no doubt will make certain to do not forget this web
site and give it a look on a relentless basis.

Reply
Jerilyn November 30, 2021 at 4:15 pm

Hi, yup this piece of writing is truly pleasant
and I have learned lot of things from it regarding blogging.
thanks.

Reply
Donald November 30, 2021 at 4:58 pm

Really Appreciate this article, is there any way I can get an update sent in an email every time there is a fresh post?

Reply
Rochell December 1, 2021 at 12:55 am

It’s perfect time to make some plans for the long run and
it is time to be happy. I’ve learn this post and if I may just I want to recommend you few interesting things or
advice. Maybe you can write subsequent articles relating to this article.
I wish to read more issues about it!

Reply
Annita December 1, 2021 at 1:35 am

Hello there, just became alert to your blog through Google, and found that it is truly informative. I’m going to watch out for brussels. I’ll be grateful if you continue this in future. Lots of people will be benefited from your writing. Cheers!

Reply
Stepanie December 1, 2021 at 4:31 pm

Do you have a spam issue on this blog; I also am a blogger,
and I was wanting to know your situation; many of us have developed some nice procedures and we are looking to trade
solutions with others, please shoot me an e-mail if interested.

Reply
Mariel December 1, 2021 at 5:27 pm

I always used to study paragraph in news papersbut now as I am a user of net thus from now I am using net for articles, thanks to web.

Reply
Stephaine December 2, 2021 at 2:10 am

Excellent beat ! I wish to apprentice while you amend your web site,how can i subscribe for a blog website? The account helpedme a acceptable deal. I had been tiny bit acquainted of this your broadcast offered bright clear concept

Reply
Cherish Herendeen December 2, 2021 at 10:21 am

Hi, always i used to check web site posts here early in the morning, since i enjoy tofind out more and more.

Reply
Isis Hereda December 2, 2021 at 2:09 pm

http://johnnymathilda.blogsmall.com/2012/02/2605_year_kristin_davis_c.html

Reply
Thelma December 2, 2021 at 5:21 pm

If some one wants to be updated with most recent technologies thereforehe must be pay a quick visit this web pageand be up to date every day.

Reply
Selma Gambill December 6, 2021 at 2:06 am

http://www.logikunlimited.com/blog/the-bundys

Reply
Pearlie Wolden December 8, 2021 at 1:30 pm

http://www.revistanamaste.com/C2A1apagad-la-motosierra/

Reply
Agen338 December 9, 2021 at 1:48 am

I really like and appreciate your article post.Much thanks again. Much obliged.

Reply
Dr. Brahmanand Nayak December 9, 2021 at 3:49 pm

thank you

Reply
Kathryne Stolberg December 10, 2021 at 2:19 pm

http://www.joggingrabbitemail.com/?page_id=2#comment-4010

Reply
Spring Townsend December 10, 2021 at 10:28 pm

http://www.onlookersmedia.com/news-106/

Reply
Annmarie Solarski December 11, 2021 at 4:34 am

http://www.articleuse.com/product-reviews/consumer-electronics/various-graffiti-removal-products-to-clean-up.html

Reply
Lane Jochum December 11, 2021 at 10:33 am

http://rafahaqiqah.com/?page_id=42

Reply
Kristan Testa December 12, 2021 at 8:09 am

http://poloshirt.blogdetik.com/2012/03/16/ralph-lauren-femme-rugby/

Reply
Randolph Harwin December 12, 2021 at 1:58 pm

http://metamorphosisbytracyanderson.com/what-is-the-tracy-anderson-workout

Reply
Marquita Simley December 13, 2021 at 5:04 am

http://blog.networkingactivo.com/2009/03/31/emilio-marquez-en-ome-2009/

Reply
Frederica Horris December 13, 2021 at 9:42 am

http://www.misletras.webcindario.com/blog1.php/2008/11/14/cuantas-veces

Reply
Glennis Belezos December 14, 2021 at 10:00 pm

http://blog.greensmoothiegirl.com/2011/03/01/carrot-orange-soup/

Reply
Daisy Ushioda December 15, 2021 at 2:03 pm

http://cinema.natpu.in/?p=2465

Reply
پرفکت مانی December 15, 2021 at 5:58 pm

Magnificent beat ! I wish to apprentice at the same time as you amend your
website, how could i subscribe for a blog web site? The account aided
me a applicable deal. I had been a little bit familiar
of this your broadcast offered brilliant clear concept

Reply
Stefan Goldrup December 16, 2021 at 11:24 pm

http://pontepalafoto.com/un-hombre-mato-a-su-mujer-por-que-la-vio-con-otro-en-facebook.html

Reply
Eugene Rearden December 18, 2021 at 10:09 am

http://www.btstubos.com.br/?p=3

Reply
Lois Regel December 19, 2021 at 10:15 pm

http://www.grandrefine.cz/bydlet-v-panelu-jaro-2010-prv-v-prodeji/

Reply
Jefferey Karstens December 20, 2021 at 8:14 am

http://www.cardealersinrochester.com/battlefield-3-campaign-walkthrough-hd-part-17-car-escape/

Reply
Shane Karlsson December 21, 2021 at 3:10 am

http://arigutl16.blogetery.com/2010/06/09/new-york-gastric-bypass/

Reply
Miriam Wadell December 21, 2021 at 12:21 pm

http://www.megauploadv2.com/ipod-touch-speakers-touch-ipod/

Reply
Pearle Stlawrence December 22, 2021 at 2:43 pm

http://pirdianus.blogdetik.com/2011/09/13/cafe/

Reply
Ying Palos December 23, 2021 at 3:56 am

https://www.paginasocial.com/alfredo-autor-de-evadas/

Reply
Randa Grimes December 24, 2021 at 12:19 am

http://www.keiichisama.com.ar/aks/archives/565

Reply
Paige Dewyer December 24, 2021 at 9:27 am

http://salenetworkcards.spi-blog.com/2012/02/13/startech-com-2-port-sata-6-gbps-pci-express-esata-controller-card-pexesat32/

Reply
Boyce Bohley December 25, 2021 at 1:27 pm

http://www.megauploadv2.com/xbox-360-blinks-red/

Reply
Lee Pouncey December 26, 2021 at 2:37 pm

https://eventgamification.com/event-technology-and-the-latest-trends

Reply
Sonny Caspari December 27, 2021 at 9:32 am

http://collectif-webmarketing.com/3-regles-pour-style-blogging-plus-reussi

Reply
Keva Jenck December 28, 2021 at 12:56 am

http://www.allymoorephotography.com/blog/2011/10/s-family-fall-pictures-fallbrook-ca/img_8242/

Reply
Shayne Diallo December 29, 2021 at 7:39 am

http://kilobuzz.com/google-analytics-has-learned-9-new-languages/

Reply
Dwain Fleming December 30, 2021 at 3:09 pm

http://reforestation.me/reforestation/

Reply
The Impact of Electronic Gadgets on Your Mood: How Screen Time Can Affect Your Emotions and What You Can Do About It - Dr. Brahmanand Nayak January 13, 2023 at 7:17 am

[…] Also Read: A practical action plan for a Digital detox […]

Reply
Taking a Social Media Break: How Disconnecting Can Improve Your Wellness - Dr. Brahmanand Nayak April 12, 2023 at 6:14 am

[…] A practical action plan for a digital detox […]

Reply

Leave a Comment


You cannot copy content of this page