What is a Digital Detox (& 5 Signs You Might Need One)

You wake up to the sound of your alarm blasting at 7 a.m., you roll over to grab your phone off your nightstand to stop the sound, and begin your daily grind of cruising every social media platform to see what’s happened the past 8 hours while you were sleeping. Once you've realized your friends and family were also sleeping during that time, you move on with your morning routine only to return to your phone 15 minutes later to see what you missed.

Sound familiar?

You may not realize the extent of your addiction with technology until you sit down and look at how many hours of your day you spend in front of a screen. Many of us struggle with technology dependency but fortunately there is a solution to help: a digital detox.

What Is A Digital Detox?

A digital detox is a period of time where you choose to refrain from using your technology. This includes taking time away from your beloved smartphone, computer, tablet, or television. A digital detox can help you lower the mental and physical stress associated with constant technology use and promote an overall healthier lifestyle.

The Benefits of Completing a Digital Detox

Technology can cause physical and mental stress which has a huge impact on our overall well-being. According to the American Psychological Associations’ annual Stress in America survey, around 18% of U.S. adults consider technology use to be a significant source of stress in their life.

Eliminating technology, even for a short period of time, may help lessen any FOMO (fear of missing out) and dissatisfaction from being bombarded with other peoples’ highlights on social media.

You may even find an improvement in your physical well-being by dialing back on technology for a period of time. By burying yourself in your screens you’re leaving less time for other activities including those that benefit your overall health such as exercise or making time to do the things you love the most.

5 Signs You Might Need a Digital Detox

1. You have trouble focusing throughout your day

Starting a task and getting sidetracked by a notification is probably common practice for you throughout the day.

2. You obsessively check your email or social accounts

If checking that one notification sends you on an hour long social media binge, it could be a sign that you need a digital detox, or at least a phone detox.

3. You spend hours on your phone while in bed or before falling asleep

“Going to bed” really means “scrolling through your phone for an hour while lying in bed.” If this statement resonates with you you could probably use some time away from your phone.

4. You pay more attention to your phone than your real life interactions

You find yourself focused on taking pictures or videos of an experience rather than living in the moment. While pictures are a great way to remember an experience, your need for the best image for social media could put a damper on your real life interactions with friends and family.

5. You feel anxious when you’ve been away from your screen for too long

Nomophobia anyone? Yes, it’s so common there is a name for it! Nomophobia describes the physical discomfort and anxiety experienced while separated from your phone. If you panic when you reach into your pocket and don’t feel your phone, it could be a sign of a much needed digital detox.

How to do a Digital Detox: 5 Quick Tips

A digital detox can be as long or as short as you want it to be—it’s important to keep in mind that a digital detox might look different for each person. Try not to get caught up in being perfect, just do your best and take it one day at a time. After all, it’s your life and you get to make the decisions!

Check out these tips to kickstart your digital detox challenge:

1. Let your friends and family know what you’re doing.

It will be helpful if those around you know that you’re doing a digital detox so that they can avoid tagging you in any content that will interrupt your time away from the screen.

2. Try using a time limit app for social media or delete the apps all together.

If you find yourself checking your social media as soon as you pick up your phone this could be a helpful option for you! Many phones, tablets, and computers have options to set timers or “lock” certain apps.

3. Try cutting out just one social media platform.

Trying to cut everything out cold turkey can be difficult, so eliminating just one platform is a great start.

4. Keep the phones out of the bedroom.

If you’re someone who finds themselves scrolling through their phone while lying in bed, ditching the phone before entering the bedroom will help you have a more restful slumber.

5. Turn off your notifications.

The constant buzz or ping of your notifications can be a big factor in how often you are checking your phone. Try putting things on silent and limiting unimportant notifications from certain apps.

Reclaim Your Life & Try a Digital Detox

Although it may seem like a challenge, a digital detox may be just what you need to lower your stress and give you more time to focus your attention on the things you enjoy the most. Use our tips to help make your detox journey a little easier. Remember, you’re in control of your own life!