5 Things You Should Do In Digital Detox

The use of social media is on boom since the beginning of the COVID-19 pandemic. 

Platforms like Instagram and Twitter have seen a hike in the time spent by users. We all want to reduce the time spent on these platforms but simply can't. Social media has become an indispensable part of our life. From incessantly scrolling through all the tweets in the morning to mindlessly watching reels and TikTok videos, a huge time is spent on our mobile devices. Isolation is taking a toll on mental health since the beginning of pandemic and social distancing protocols, i. Spending time on video calls, chat messages and social media have become absolute sources of entertainment. 

How many times have you decided to take a break from social media but then instantly find yourself checking those stories and videos? Companies are spending millions to grab our attention. In an article published in 2019, the CEO of Nextflix said that their actual competitor is not the rising OTT platforms but sleep. When people sleep, they won't watch movies and shows. 

Nearly 3.96 billion people are active on social media worldwide. Most of them spend an average of 2 hours 30 minutes a day on social media. The time has increased two times since the beginning of the pandemic, which is really concerning. Because more time spent on social media breeds anxiety, depression and constant comparison. You are incessantly glued to our screens out of boredom, disconnection and necessity. You cannot simply shut down your devices. Our entire world is on smartphones; our work and personal conversations flow on the internet. We are reliant on mobile phones like never before, but how do we limit their use? How do we involve in digital detox?

Why is it important to take breaks from the screen?

On the one hand, mobile devices connect us with the outer world, help us build connections, stay in touch with our friends and family members to combat loneliness and keep learning. On the contrary, it can have a detrimental effect on our health and wellbeing. It is often associated with bullying, comparison and other factors impeding our growth. 

It's important to be conscious about the time we spend on our devices and set boundaries. We should often take breaks and engage in the real world. 

With more time spent on mobile devices, we cut from the real world and limit our conversation with friends and family. When we constantly compare ourselves with those edited and filtered images posted on social media, it can bog down our self-esteem. In addition, this can make us prone to mental health issues. 

This blog extensively talks about reducing digital anxiety and spending more time doing things that matter. 

When is the right time to take a break?

"I'm reliable on social media for my work; how do I take breaks"? I often get this question. The answer to this is to go on a digital break on specific days and specific hours when you are away from work. You can stop unfetteredly scrolling through the feed. 

Social media platforms were a source of entertainment during our leisure time. But when these platforms start consuming our productive time, it's time to reflect and limit the use. 

Here are few indicators that will make it clear when to go on a digital detox - 

1.You stress about using social media 

If you don't enjoy the time spent on social media, this is an indicator that you need to get off the screen for some time. Social media is a source of entertainment, but when it feels like an obligation, it may be a sign to take a break. 

2.You constantly compare yourself

The good thing about social media is that it helps you connect with people worldwide. You can see their everyday stories. But sometimes, you start comparing yourself with people on your feed and think that nothing is exciting about your life. If you get that feeling, it's time to take a break. 

3.Doomscrolling 

I added this word to my lexicon last year. The term defines a state of mind where you unintentionally, mindlessly keep scrolling through your feed. You wanted to know what is happening in the world and spend hours checking your devices. Later, you might realize how much time you have spent which could be used to do something productive.

4.FOMO (Feeling of missing out)

How many of you wake up in the middle of the night to check your mobile phones? Every time you put your phone down, you feel like you're missing something important. The blue light emitted from your mobile phone can disrupt your sleeping patterns, hampering your productivity and working schedules. You lack the energy and determination to work. If you notice this happening, it's time for a digital detox.

5.Necessity not need 

There's a very thin line between need and necessity. Need is something that is required, and necessity is something that you cannot avoid. Using a mobile phone for your needs is healthy, but when this turns into a necessity that you can't live without, it can negatively impact your physical and mental wellbeing. 

Here's how to practice digital detox 

The hardest part of digital detox is to implement. Social media is addictive, and it requires a huge will to get rid of this habit. 

It's similar to consuming a drug that might not show side effects instantly, but you will notice them over time. Getting off social media is similar to avoiding a drug. You won't be able to do it in a day, but small habits now can result in a significant change

Here are a few tips to help you get to reduce your screen time and become more focused -

1.Turn off your notifications 

This is one particular habit that has made me more productive and focused. When you are intentional about taking breaks, nudge down your notifications. Every time your phone sends you a notification of "like" or "comment," there's a dopamine influx in your body. It develops the urge of checking your phone. Turning off your notification will also not disturb the flow of your work or sleep. 

2.Engage in self-care 

The best way to get rid of mobile phones is to engage in other mood-boosting activities. When you decided to take a break, do any of the following activities - 

1.Start with some form of art (writing or drawing)

2. Go for a walk, cycle, hiking etc.

3.Sit and talk to your family and friends in person. 

4.Cook your favourite meal. 

5. Work out or engage in some physical activity. 

3.Set a "No Screen Time."

This is one habit that I have developed where I choose a day or two for not using social media or not using a mobile phone after a specific time of day. 

We all have work-related texts, emails and avoiding them can be difficult. But I have built these boundaries where I tell people not to text or email me after 09:00 pm. Even if they do, I don't check them at the moment. 

The benefit of this is I might pick up a book and start reading, journal sometimes or even listen to my favourite music out of boredom, 

4.Keep your phone away 

Before you wind up for the day, remember to keep your phone away. This will help you get better sleep, not scroll social media at midnight, and wake up fresh and energetic. 

5.Turn the "Focus Mode" or set the limit 

Both android and iPhone have the feature to track your screen time. If your screen time is very high, limit the number of hours you want to spend on social media. Once you cross the set time, the app will be turned off automatically. Likewise, you can use an option of "focus mode", which helps select social media apps that you use the most and turn them off, including notifications. 

Conclusion 

Taking breaks from your devices can make you uncomfortable and stressed. You might feel anxious and bored without checking your mobile phone. But remember, this discomfort can turn out to be a rewarding experience. It can make you conscious and mindful in your personal and professional life. You will end up building strong relationships with your loved ones. Once you disconnect from the virtual world, your mind and body will feel revitalized, which is important to stay productive and develop creative ideas. 

When was the last time you decided to go on a digital detox? 

How were the challenges you faced during digital detox? Let me know in the comments below.