What is digital detox?
If you do not read this article from your smartphone, then surely it is, at most, at arm’s length from you. We spend more time than ever in our smartphones, and if you take into account all calls, sms, notifications, chats, instant messengers, games, entertainment or work applications, the Internet, etc., you can see that our screens smartphones are disabled no more than five minutes in a row.
There is no doubt that technology has made our lives easier. At the same time, various studies (which were cited in the previous article on this topic) showed that we became dependent on these technologies. Each new like or message in the messenger triggers the release of dopamine, which forces us to do the same thing over and over again, and in already large sizes.
This vicious cycle affects our health, mental well-being and relationships. Various surveys and studies show us the existence of a relationship between technology and depression, as well as anxiety, and a decrease in marriage satisfaction. Only technologically advanced phobias have appeared, such as: monophobia (from the English “nomobilephobia”) – fear of being left without a mobile phone, or fibbing (from the English phone “phone” and snubbing “dismissive attitude”) – the habit of being distracted by mobile devices instead of to keep in touch with the other person.
It is possible to get rid of these “diseases”, and even better, to prevent them, with the help of digital detox.
Digital detox (Digitaldetox) is a conscious rejection of the use of digital technology with the aim of relieving stress, immersion in real communication, creativity or work.
With the help of several fairly simple physically (but morally demanding) actions, you can save yourself from digital dependence. This will make you feel more relaxed, satisfied with life, and pay attention to those things that are really important. When technology ceases to dominate you, then you will feel that you truly live to the fullest.
How to conduct a digital detox
It doesn’t matter in what sequence you will do all the exercises below. The main thing is that you do them all the time, without interrupting even for one day.
Re-tune and filter all your digital channels.
Delete in the browser and on the phone all unnecessary bookmarks sites, subscriptions, and the like things that you do not need to work. Remove all unnecessary and unused applications from your smartphone. Logically place all the icons on the phone. This will allow you to spend less time searching for the desired application.
Disable notifications
To reduce your digital addiction, turn off notifications on your phone. This applies to all applications, including social networks (Facebook, Instagram, VKontakte, etc.), news sites, toys, applications for dating, in general, everything that sends a warning when someone contacts you or likes your post.
Set yourself a time, one, maximum twice a day, when you can check your applications and social services. Network. For example, 20 minutes at lunchtime, and 20 minutes after dinner. Thus, you will not completely disconnect from virtual life, but you will be able to transfer from the passenger seat to the driver’s seat.
Separate food from electronics
Separate the flies from the chops, and the food from the electronics. Such an important process as eating should take place without smartphones, laptops and TV. Communicate with loved ones, consider a plan to capture the world, think of something pleasant, there are many options. A nice bonus will be the improvement of digestion, and as a result, an increase in the overall tone of the body.
Buy an alarm clock
The smartphone is not the best companion. Yes, and as a lover, he is not very. However, it is him who is most often dragged into bed. According to my personal observations, the percentage of people aged 18 to 40 who fall asleep with a smartphone in bed or within an extended hand is very close to 100%. If you do this, because you are using a smartphone as an alarm clock, then it is better to buy a real alarm clock, and not drag all familiar bloggers, Facebook friends, journalists and superheroes to bed at once. Seriously, go to a real alarm clock. Give yourself 10-20 minutes in the morning, or even an hour, without a smartphone or other gadget in your hands. Start your day on your own terms, not on others.
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Switch the phone to “flight mode” during training
Music during training is exactly what many people do not imagine training at all. But using a smartphone while training, even for listening to music, is not a good idea. There is always a temptation to post a photo between Instagram or to like a friend on Facebook. I do not think that this is the most effective way to spend your time in the gym. Moreover, for your social and photographic actions you can quietly trade time between approaches. And in this case, the value of training falls by half. Well, why is it necessary? Therefore, put your phone in flight mode, and you will not be tempted to climb into it. Better yet, take for training, a separate mp3 player, then you will definitely not get into it.
“Turn off” your addiction gradually
Do not start immediately with a maximum. Do everything gradually. You, when you begin to train, do not immediately take the maximum weight, and do not immediately run a twenty-kilometer cross. So here, start small. Just put your phone, and do not look at it for 20 minutes. The next day, turn away from the phone for 30 minutes, and continue every day to increase this time.
Additionally, select one day for each social. Network, and on this day do not go to the selected social. Network. For example, on Monday you live without Instagram, on Tuesday without Facebook, etc.
When you feel ready to spend the whole day without a phone, then the weekend is very well suited for this. In the evening, put the phone in a box, and spend your day off with family or friends. Communicate personally, not electronically.
Create a “backup copy”
Many people have the fear of going through a “digital detoxification” that if they go offline for the whole day, they will lose them, or they will not be able to reach them on important issues. The solution here is very simple: warn all your relatives and friends that you will not be in touch for some time. You can also write this in your profile in social networks.
Also, think about who you can leave your phone for during detox. It must actually be a person close to you, who will always know where you are and how to contact you if an emergency situation occurs. But, immediately determine what will be the definition of an emergency? If you find it difficult to determine, just ask yourself: What’s the worst thing that can happen when I’m online? Most likely, everything that can happen during your offline will not be life threatening. Moreover, it is unlikely to fall under the “important” category.
Be prepared for temptation
Those who are on a diet know what a temptation it is to try a cake at a party, or eat something after six in the evening. Some carry a pair of chocolates with them in such a case. This is a very reasonable move.
The same must be done for digital detoxification. Come up with something that will distract you when you want to get into your smartphone or laptop. Buy, for example, a paper book or magazine. Or just stroll along the street, and take a look at all the familiar things in a new way, without haste and fuss.
Find your social network placeholder
Determine the sites or applications that you spend the most time on and ask yourself why you are attached to them. And when you answer this question, you can create your own way to meet this need, but in real life.
For example, if you are inspired by art photos on Instagram, visit an art gallery. Or, if you like to post photos, then create your own Instagram. Frame your fingers and mentally photograph what you like. Do it for yourself, not for your subscribers. Believe me, this mental snapshot you will remember for a lifetime, unlike the photo in Insta, which you will forget in a couple of hours.
21 day
Already, probably, everyone knows about the rule – 21 days. It is believed that in 21 days you can develop any habit. Therefore, try 21 days to go to dinner without a phone, or 21 days to go to bed without it. Or invent something of your own, no less useful. I believe that in 21 days you will be able to get used to it, and you will have a new good habit.
I hope my article will help you overcome digital dependence, and begin to live a real, not digital life.