We’ve all been there. You’re lying in bed unable to sleep, so you pick up your phone and start scrolling. Before you know it, an hour has passed and now you’re even more awake than you were to begin with.
Do you need a digital detox?
A 2023 global report indicated that people ages 16 to 64 spend an average of 6 hours and 37 minutes on some sort of electronic device every day. Some forms of screen time — like fitness and self-improvement apps, online education courses and e-books — can be positive for your health. However, excessive screen time can result in mental overstimulation, a sedentary lifestyle, insomnia, negative impacts on relationships and even addiction.
If you’re guilty of too much screen time, like so many of us are, it’s a good idea to put down the phone or tablet every now and then to take a digital detox. Switching off may sound simple, but it’s often harder than you might expect. Here are a few tips to try.
- Silence your phone and turn off any push notifications. It’s hard to give a task or person your full attention if you’re constantly being distracted by rings, pings and dings. Also, set limits on how much time you spend on social media. You might be surprised — or shocked — to discover just how many hours you’re wasting each day.
- Find new hobbies instead of automatically defaulting to your phone, tablet or computer for entertainment. It’s easy to become overly dependent on devices. Sign up for a class, join a sports league or take up a craft you’ve always wanted to try. Head to the library and check out a real book instead of defaulting to an online reader. In the age of email and text, taking the time to write someone you care about an actual letter creates a memory and a keepsake they’ll cherish.
- Go outside. If your usual workout consists of 30 minutes on the elliptical while watching the TV at the gym, switch it up by going for a hike, run, bike ride or other al fresco activity that forces you to focus on your surroundings, not a screen. Or go big and plan a vacation that will keep you happily busy and away from the computer.
- Get your family involved. How many times have you gone out to a restaurant and seen tables full of diners all staring at their phones instead of talking? Declare screen-free mealtimes, specific hours or an entire day or weekend to encourage more personal interaction with the people you care about.
- Don’t keep your phone right next to the bed at night. Electronic “blue light” exposure can affect your sleep by disrupting your natural circadian rhythms. Keep the doomscrolling temptation at bay by charging your phone across the room, or better yet, in another room entirely.
Electronics addiction is a real thing. If your digital device usage is interfering with your life, health and relationships, know that professional support is available to help you break the cycle.
