Be honest with me.
How many social media accounts do you have?
Check your phone. How much time are you spending staring at your screen, scrolling through the seemingly infinite content?
For me, it's a stark reality. I spend roughly 11 hours a day staring at a screen, eight hours at work (with some breaks in between, of course), and roughly three hours at home, switching between my computer and my phone. And surprisingly enough, this is low compared to my college days.
Over the weekend, I’m only on my devices for the necessary amount of three hours, to work on this project and text back and forth ideas between creatives. In the past, I’d have to charge my devices twice a day to keep up with my usage. I'd have personal social media accounts I’d waste time on, not even building a personal brand or doing anything useful, but scrolling through memes and reposting them.
But what’s the price we’re paying for this digital tether?
What if I told you that disconnecting from the digital world, even temporarily, could be the key to unlocking a more vibrant, peaceful, and fulfilling life?
I won't delve into any blue pill or red pill conversation here. I’ll just be speaking from experience and hoping it helps!
What is Digital Detox?
At its core, a digital detox is a conscious and temporary break from the constant stream of screens, notifications, and digital distractions.
It's a chance to step back and reevaluate our relationship with technology - to reconnect with your creative self.
Much like any habit in life, quitting cold turkey isn't always realistic, especially when it’s an integral part of our daily routines, perhaps even a requirement for our jobs. However, there are practical steps we can take to reduce our screen time outside of work.
Let’s go over the symptoms of the toxic attachment with screens.
The Symptoms
Alright, let’s speedrun this section, since odds are you’ve read or heard about this multiple times.
- Decreased Creativity: I can already hear you through the screen. “I consume content for inspiration” and to that I raise you. Have you acted on anything? Can you recall the brilliant ideas you wanted to pursue yesterday? The overconsumption of digital content leaves little to no room for creative thinking and problem-solving, and if anything, takes away the time you could use to work on your ideas.
- Reduced Productivity: All those constant notifications pull you away from what you’re working on. That two minute break you want to take to view some TikToks suddenly turned to fifteen. You’re not able to focus because of all the distractions linked to your device.
- Imposter Syndrome: I bring this up in almost every single piece of content I write, maybe I’ll make a challenge to not include it in the next one. Either way, constantly consuming content builds a feeling of inadequacy. The comparisons of skills from others building their craft, constantly wondering why your life isn’t as good as a classmate you haven’t talked to for 8 years, none of that is helpful.
- Sleep Disruption: All that blue light? Bad for you. You’re messing with your body’s natural sleep-wake cycle and it leads to unhealthy sleep patterns. Take it from the guy who used to sleep 2 hours a day because I was busy scrolling through Instagram.
- Increased Stress and Anxiety: Okay, maybe a little far fetched, but the constant need to stay connected and respond to messages can elevate stress levels and trigger anxiety. You sent a text to a friend and you’re waiting for a response… and waiting… and waiting… the thoughts start getting louder - what if they don’t like you anymore. Okay, leaned too much into the younger generation, let’s reel it back in. You just posed your latest artwork, and you were proud of it, but you didn’t get the likes you were expecting, you didn’t get your usual traction. Does that mean your artwork is bad? Does that mean you should quit?
There’s more on the list, but these were what affected me. It’s important to find a healthy digital and physical life balance to maintain a mental well-being. A digital detox worked for me, and I can’t recommend it enough.
Short Term vs Long Term
Digital detoxes can take various forms, from short-term breaks, like a weekend without screens, to more extended periods, such as a week-long or month-long detox. The choice is yours, and it should align with your goals and lifestyle.
For me, I went without a personal Instagram, Snapchat, and TikTok for 2 years. I would’ve tossed Facebook into that group if it wasn’t for a mandatory account to create business pages, but that’s a rant for another day.
I needed the break of social media, and I benefited from a long term detox, rather than hoping back on after a week or two. Here’s a quick breakdown of the benefits of each, and hopefully this will help you build a detox plan.
Short Term
As mentioned, short-term digital detoxes typically last for a brief period, such as a day, a weekend, or a week.
Purpose:
- They are often used to provide a quick reset, break unhealthy screen habits, and regain immediate focus and mental clarity.
Benefits:
- Quick relief from digital fatigue and eye strain.
- An opportunity to recharge and reconnect with the physical world.
- Immediate reduction in screen-related stress and distractions.
Challenges:
- May not address deeper digital dependency issues.
- Temporary nature may lead to a quick return to old habits once the detox ends.
Suitable For:
- People seeking short-term relief from screen-related issues, those looking to test the waters of digital detox, or those with limited time for extended breaks.
Long Term
Long-term digital detoxes typically span several weeks, months, or even longer.
Purpose:
- They aim to create lasting behavioral changes, reduce digital dependence, and promote a more balanced and sustainable relationship with technology.
Benefits:
- Sustainable improvements in overall well-being, including reduced stress and better sleep.
- Opportunity for significant personal growth and development of new, non-digital interests.
- Enhanced creativity, focus, and productivity over time.
Challenges:
- Requires a more significant commitment and lifestyle adjustment.
- May face resistance or withdrawal symptoms when attempting to cut off from digital devices for an extended period.
Suitable For:
- Individuals looking to make profound and lasting changes in their digital habits, those aiming to break free from digital addiction, or those seeking a more substantial shift in their relationship with technology.
Building a Successful Digital Detox Plan
I’m so close to pulling an influencer, recommending either the lock box from Amazon for your phone, or using the app Forest to stay focused, but instead, I’ll go over what worked for me, and what I heard worked for others.
Clear Goals
If you’re reading this, great! You’ve made the first step towards your digital detox. Now, grab a sheet of paper and jot down why you want to start this journey. Whether it's reducing screen time, improving productivity, or reconnecting with the physical world, having clear goals will motivate you. The physical medium is just a bonus, something you can carry in your pocket when you have phantom vibrations, or within your wallet if you need a daily reminder for why you’re doing it.
Digital Declutter
This is the challenging part depending on how organized you are in the digital world. If you have separate emails from spam, mute that email channel so you don’t get any distracting dings while you’re enjoying the real world or working on something. For those who use one email and one email only, you’re going to have to spend the time going through and unsubscribing to newsletters that you know aren’t important.
iPhones have this handy dandy feature that you can create notification profiles called Focus Modes. Create one that’s meant for each stage of your day, one for work to allow work notifications and block out social media and anything extra, one for at home life when you’re spending time with your family and friends, and keep the typical do not disturb one for when you go to bed.
If you want to step it up a notch, go through and delete apps that are major time consumptions. You don't have to delete your social media profiles, but simply deleting the app removes the pesky notifications and prevents your muscle memory from reopening the app. It’s not just social media, you’re going to have to purge the games, anything that can distract you.
Offline Hobbies
One of the key aspects of a successful digital detox is finding fulfilling alternatives to screen time. This involves not only reducing your reliance on screens but also filling the void with meaningful and enriching activities. Here’s what I decided to take up:
- Reading: Pick up a physical book or a magazine and immerse yourself in a captivating story or informative articles. Here’s the first book I started out with The Creative Act: A Way Of Being
- Art and Creativity: Rediscover your creative side through activities like painting, drawing, knitting, or crafting. These hobbies not only stimulate your imagination but also provide a tangible sense of accomplishment. And the best part? You don’t even have to be good at it. It’s just a matter of trying something new, and growing from there. I’ve invested in so many notebooks, only to be filled with meaningless doodles that I’ll never use, but going back through and seeing the evolution of my scribbles feels good, knowing that at the time what felt useless, has improved my skills in the longrun.
- Outdoor Activities: Spend time in nature by hiking, biking, gardening, or simply taking leisurely walks. Nature offers a serene backdrop for relaxation and reflection. If you’re going on a walk, consider practicing mindful walking. Pay close attention to each step, your surroundings, and your sensations. Become one with nature.
- Musical Instruments: Dust off that musical instrument you haven't touched in years or start learning to play one. Music can be a powerful way to express yourself. That’s why I always have a guitar next to my desk, so I can always reach out for it when I get stressed or just need to pull away from the digital world.
- Physical Fitness: Okay, I lied, I didn’t do this one since I’m too lazy to go to the gym across the street, but it could help you. Engage in regular exercise or yoga. These activities not only keep you physically healthy but also contribute to your overall well-being.
- Meditation: Dedicate a few minutes each day to meditation. Focus on your breath, let go of distractions, and create mental clarity. Create a reset point for yourself, focus on the present, and move forward from there.
Combining offline hobbies with mindfulness can create a harmonious synergy. As you engage in creative or physical activities, you'll naturally enter a mindful state, fully present in the moment. Connect yourself with the world around you. It’s okay to relapse, this isn’t an easy transition for most. Just acknowledge it, and move forward.
There’s Going To Be Challenges
Embarking on a digital detox journey can be immensely rewarding, but it's not without its challenges. Just like any significant lifestyle change, detoxing from screens may come with its fair share of obstacles.
You might get FOMO (fear of missing out) on social events, news and updates, causing you to feel disconnected and lonely. You’re going to experience withdrawal symptoms and boredom. That’s normal. Each obstacle you conque will bring you closer to a healthier, more balanced relationship with technology. Stay resilient, stay committed.
This is probably the longest blog I’ve written so far, consuming my hour and a half of screen time for the day.
Whether you're taking your first steps toward a short-term break or committing to a long-term transformation, embrace the journey with an open heart and an open mind. The digital detox experience is not just about what you'll leave behind but the richness of what you'll discover along the way. Cheesy I know.
Embrace the challenge, celebrate your victories, and savor the moments.