With all these mainly disturbing and alarming things happening around the world, our digital world is flooded with negative news and somehow unsettling events. The world seems gray, and spring doesn’t seem to be able to make it more colorful. Also, the stress of FOMO is waiting for you right around the corner, and you feel overwhelmed in case you miss every single thing that is happening online.

If you feel this way, then it’s probably not the world per se. It’s the attention you pay to it. Truth to be told, the world hasn't exactly been the promised land, and if you know a little bit of history, we don’t face something remarkably untried. The difference now is that nowadays, the news travels so fast that we barely have time to digest one piece of information, and others appear minute by minute. Also, social media have been so appealing that the thought of not being part of the online world can create a good amount of -unnecessary- anxiety.

If you need to blame someone for your negative perception of everything, try blaming your phone. Yes, this little device that handily reveals all that is happening in the world, the whereabouts of people you don’t know, and the “perfect” lives of random influencers that make you feel bad.

If the above rings a bell, it’s time for a serious digital detox

And what exactly is a digital detox?

A digital detox is a deliberate period of reducing or abstaining from digital devices like smartphones and computers, aiming to counteract the negative effects of excessive screen time. This practice addresses concerns about digital addiction and its associated impacts on mental and physical health, such as stress, anxiety, and sleep disturbances. It encourages a shift towards real-life interactions and offline activities, facilitating a healthier balance between the digital and physical worlds.

The detox can vary in intensity, from setting daily device usage limits to complete abstinence for a defined duration. Its purpose is to prioritize face-to-face communication, outdoor activities, and hobbies, ultimately promoting well-being and reconnection with oneself and others. The point of digital detox is to consciously disengage from the constant stimulation of digital devices in an effort to mitigate stress, improve your focus, and rediscover the value of real-world experiences.

How to do a digital detox right

Considering that part of my job is in digital media, which takes a lot of time online, I have tried many times to put my phone aside and stop looking at it or scrolling through my social media multiple times without any particular result. The reason behind that is that I didn’t do it properly, and I did it without purpose. To make a digital detox truly effective is not to take a small break from social media or endless scrolling and then get back to it like nothing happened. Digital detox is mainly creating sustainable changes that you will be able to maintain and will serve as a habit-setting effort to establish a healthier relationship with the online world.

What I did to make it happen

I found my “why”

Before I started a digital detox, I sat down and reflected on why I wanted to do that. What is the reason behind my willingness to redefine my relationship with the online and digital world? If you don’t have your why, then you won’t be effective with your effort. Your why is what will keep you going and will help you maintain the positive effects of the digital detox. For instance, maybe you want to spend more time with your family or read the book pile next to your bedtime table, or you don’t feel good about what is happening in the media and the world and need to take a break. Maybe your creativity has gone down the drain, and you need a fresh perspective. Find your why first and then proceed.

I identified my pain points

Aka, I pinpointed which digital habits are causing me the most stress or distraction. The main habits that can cause stress or distract us are social media platforms (TikTok ftw!), our phones’ constant notifications, and late-night scrolling. When I realized that I spend a significant amount of time checking all my notifications on the phone while having to deliver an important project and that I replaced book reading with scrolling trying to find out about the latest Hollywood scandal, then I realized that my pain points were notifications and late-night scrolling. So, my effort would target those.

Define specific goals

Avoid radical decisions, like “I will stop scrolling completely” and “I will get rid of my social media platforms so that I can focus on my job.” It won’t work because you set yourself in a position of being punished instead of encouraging a habit, and this will have the opposite results. In this case, your phone will be helpful (yes, it’s an oxymoron, I know!). Grab your phone and check your screen time. If, for instance, your screen time is around 3-4 hours per day, then set an achievable goal of reducing the screen time to 1-2 hours per day for the next week. Since you have identified the goal, it will be easier to get into action by implementing the steps to achieve it.

I implemented manageable strategies

When I set the goal, let’s say, “reduce my screen time to 2 hours per day,” I wrote down the action points and how to do it. For example, considering that notifications from social media could easily distract me, I decided to turn them off and then just look at my phone when I finish my task/errand/workout, etc. Also, I stopped having lunch and dinner while checking my social media and the news. When I’m reading a book, I keep my phone away, and I question myself why I have the urge to pick it up. Is it that important? In 99.9% of cases, it’s not.

I reflected on how digital detox is making me feel

I kept a journal to track my thoughts on how this digital detox made me feel. For instance, was I feeling less stressed? How productive was my day when I left the phone out of the equation? Identifying your feelings towards the new habit of a healthier relationship with your phone and the digital world can be your compass to maintain this relationship.

Things to remember

• The goal is to integrate healthy digital habits into your daily life, not just for a temporary fix.
• Don’t punish yourself in case you break. Just keep trying.
• Don’t set a lot of radical restrictions, e.g., apps that restrict your screen time or turning your screen gray to avoid the appeal. They may sound good in theory, but they will eventually annoy you, and you will probably deactivate them.
• When you feel that you don’t want to do it anymore, keep reminding yourself of your “why” I mentioned above. I will motivate you to keep going!