Who else came across this term? Or, how many times have you come across this term?
Well, I know many of you have at least heard this term and thought of giving it a try. But how many of you succeeded in it?
So, the people who succeed in it deserve big applause. And those who are still trying, this blog is for you. However, the succeed people can read it too.
Digital Detox is nothing but taking a break from digital devices, such as smartphones, televisions, and laptops.
However, some people think that Digital Detox means giving up on digital devices completely, but this is not true.
While incorporating a Digital Detox into your life, you can still use digital devices, but you need to create a schedule and adhere to it.
So, now the question would be how to start it?
No worries! Here I share the simple steps that will help you control the habit of using digital devices, resulting in reducing anxiety, stress, and depression.
Most useful yet simple Daily Digital Detox habits
Why and when you use digital devices
Have you ever thought about this? If not, you should think about it right now. Grab a pen and paper, find a quiet spot (obviously, don’t carry your smartphone with you) where you won’t be disturbed, and start reflecting on it.
Because understanding why and when is crucial if you want to break those habits.
You should realise why you use a smartphone or any other digital device, what benefits it's giving you or if it's simply a waste of your time.
When do you use it? Another essential question to consider.
If you have answers to these two questions, you are already on the path to Digital Detox.
Let me quickly share my experience. When I wanted to limit smartphone usage, I did the same. I switched off my phone and did this exercise. Later on, I became mindful of using any digital devices, especially my phone. Because I understood the reasons. Now, it's your turn!
Which digital device you use the most
I believe this question won’t be that difficult unless you are a corporate employee. If you are, you have to use a laptop for more than 8 hours, and I completely understand that; you can’t do anything about it.
But, I observed many corporate people who just switch between the screens: from laptop to phone, from phone to tablet, from tablet to television, and vice versa.
On the other hand, if you are a student or belong to any other field, think carefully about which device you use the most.
Having clarity solves most of the problems.
PS: Many of you might be wondering why I asked you guys to think about why, when, and which questions. In the upcoming points, you’ll get answers to those questions. Stay tuned!
Have a schedule and maintain it
Now you have the answers to why, when, and which, so I’m assuming you understood whether it's worth your time or not.
Let’s say you are using a smartphone for 4 hours daily, but what benefits are you getting from it?
If you are scrolling through shorts and reels of others, you are only consuming junk. There is no return.
Being human, we need entertainment, but when you scroll reels, shorts, or binge-watch, most of the time, it gives you anxiety, stress and sometimes depression as well instead of making you entertained.
Because when you see other people’s lifestyles or how they get dressed or how good their life is, you start comparing your life with theirs. Though most of the time, what you see on social media is not true.
I won’t blame you for that. It’s a human tendency. Now, let’s come back to our topic, which is scheduling.
What if you schedule the time that for this X amount of time, I’ll use Insta, for Y amount of time I’ll use LinkedIn or whatever other apps you use.
For instance, if you are about to use Instagram, first think about why you are using it, what’s your purpose? This way, you’ll only use it for that specific task.
Morning time = Me time
You should not compromise your morning time at any cost. Make sure that the first two hours of the morning are completely yours. No mobile phones, no television.
Just you and your morning. Wake up, make your bed, go for a walk, meditate, make tea, do anything you want, but avoid using digital devices. In Gen Z slang, this is your cleansing time.
Read Illusion of perfect mornings to get an idea of how your mornings should be.
Also, don’t carry your phone to the bathroom.
Turn OFF all unwanted notifications
Many of us have a habit of using our phones as soon as any notification pops up. First of all, turn off all the unwanted notifications.
You don’t need notification from Blinkit, Zepto, Amazon, Flipkart, or Instagram, and the list goes on.
On my phone, I only kept notifications ON for WhatsApp and emergency alerts. Other than that, all notifications are OFF.
Turn OFF your data
Make a habit of turning data OFF when you are doing some important work or not using your phone. Don’t keep your data ON 24/7.
Sometimes, people even taunt me, "why you keep your data off? You are not a student anymore" and blah blah. I believe if there is an emergency, your family and friends can simply call you or text you.
For me, when I work on any task, I need undivided attention. Like right now, when I’m writing, my phone’s data is OFF.
Walk instead of scroll
Whenever you feel like scrolling, run for a walk (LOL). Just kidding!
I mean to say just go for a walk, or you can run as well (as you wish).
Many people have a habit of using their phones when they don’t feel like working anymore or get bored. So instead of scrolling through your phone, you can go for a walk.
You can go for a 5-minute walk or a 10-minute walk. You don’t have to go for long walks.
By making this simple change, you’ll feel more energetic and will complete your task more efficiently.
No use of digital screen before bed
I know it's quite difficult, as we have a habit of using our phones while in bed and falling asleep. But got a solution for this. Instead of using your phone or watching TV, you can read books.
One piece of advice, while choosing a book for reading at night, pick a decent book, something related to habits, lifestyle, etc. Don’t read fictional or thriller stories. You’ll end up losing your sleep.
My suggestion would be reading books like The Art of Being Alone, Mindfulness, Atomic Habits, etc.
Mindfulness
How many of you have a habit of doing multiple tasks at the same time?
For example, you are cooking and watching your favourite series at the same time. This way, you are not giving your attention to either cooking or series. In lieu of that, you can finish your cooking, and after that, watch your favourite series. Mindfulness is this simple.
While practising mindfulness, try to be present in the moment. When you are reading, only read, don’t use your phone if you don't understand any word or sentence. Underline it for later and check its meanings.
Hopefully, you got my point.
No screen time while having meals
When you live alone, it feels awkward to have meals without watching anything. To some extent, it is understandable.
The same goes with me. When I’m alone, I prefer watching something on TV or my Phone while having meals. But when I’m with my family or my husband is around, we try to avoid the screen completely.
We discuss how our day went and other things here and there.
Bonus point - no scrolling or binge watching on weekends
Many people have a habit of scrolling on their phones or binge-watching on weekends. Weekends are for relaxation, and by continuously staring at screens, your brain becomes anxious. So what’s the point of weekends?
Rather than staring at screens and being a couch potato, you can go for outings, meet friends, do some household chores, work on any hobby, and many other things you can do.
Even if you are watching a series, don’t binge-watch. Watch one episode at a time, just like the old way.
When the world was not exposed to Netflix, Hotstar or any other streaming platform, how patiently we used to wait for the next episode. You can try a similar way now as well.
Final thoughts
As I said earlier in this blog, Digital Detox doesn’t mean that you have to completely give up on technology. You just have to find the balance to protect your mental health.
Try incorporating these habits into your life and see how it works. You can start with one habit at a time and gradually increase it.
