Happiness Unplugged: Benefits of a Digital Detox

The summer before starting college, I set up my first email address.  At the time, I remember thinking, “When would I ever want to email someone when I can just call them?”  Little did I know!

Fast forward a few years (or so - ahem), and now I can’t imagine how we managed to get by with so little technology.  Today, we are surrounded by technology and studies show that spending too much of our time online and watching screens can be detrimental to our overall wellbeing and happiness.  

But don’t unplug just yet, because today we are discussing the good and bad of technology, the science of a digital detox as it relates to greater happiness, and some practical tips to conduct your own digital detox.

“Technology can be our best friend, and technology can also be the biggest party pooper of our lives.  It interrupts our own story, interrupts our ability to have a thought or a daydream, to imagine something wonderful, because we’re too busy bridging the walk from the cafeteria back to the office on the phone.” – Steven Spielberg

The Good, The Bad, and the Detox 

It’s undeniable that technology has completely changed our lives in just the span of a few short decades.

Here's the Good:

• Technology makes it easier than ever to stay connected with friends and family - no matter where they reside in the world. 
• We can learn how to do just about anything via a 10-minute YouTube video.

(I successfully and confidently replaced a worn-out rubber flapper in my toilet after watching an online video – and learned that it was actually called a float valve. Learning new things!)

• Social networking platforms, news, and entertainment are available 24 hours a day with the click of a button.
• Healthcare has been transformed through telemedicine, electronic medical records, and mobile health apps.
• Technology now enables people to work remotely, offering greater flexibility, opportunity, and inclusion in the work force.
• Online learning platforms enable broader access to studies and professional development.
• And many more!

Although the benefits are numerous, there are also drawbacks that can have detrimental results on our mental health and happiness.  It is therefore crucial to identify when technology is adding to our lives, and when it is detracting from our well-being and overall happiness.

Here's the Bad:

• Eye Strain and Vision Problems:

Digital eye strain, dry eyes, blurred vision, difficulty focusing are all associated with prolonged screen time. There’s even a named syndrome - Computer Vision Syndrome.

• Sleep Disorders:

The blue light emitted by screens has been shown to interfere with melatonin production, leading to disrupted circadian rhythms. This can lead to insomnia and other sleep disturbances. 

• Musculoskeletal Problems:

Finger pain and inflammation due to arthritis has been reported in younger people due to excessive texting.  Carpal tunnel syndrome is not uncommon.  Head, neck, and shoulder pain can result from poor posture while using devices.  There’s a medical name for this too; “tech neck” and “text neck”. 

• Mental Health Issues:

Excessive technology use can lead to anxiety, depression, and feelings of isolation.  Social media has been shown to contribute to dissatisfaction and low self-esteem, due to the tendency to compare ourselves to others online.

• Physical Conditions:

Sedentary behavior due to excessive use of technology can lead to obesity and increase the risk for conditions like diabetes and cardiovascular disease.

• Addictive Behaviors:

Compulsive internet use, social media use, and gaming has been linked to behavioral addictions and consequent withdrawal symptoms when attempting to cut back or quit.

• Cognitive and Social Skills:

Prolonged technology use can lead to decreased social skills and impair cognitive development.  These are especially concerning problems given the number of hours children and adolescents tend to spend online.  

These drawbacks highlight the increasing importance of finding balance with technology and creating a healthy relationship between our digital lives and our real-world experiences. 

By being intentional about our choices to use technology, we can utilize it in ways that support our goals, values, and happiness, rather than letting it detract from our lives.

This is where the idea of a digital detox comes into play.

Digital Detox— a period during which an individual refrains from using digital devices—offering an opportunity to step back, breathe, and reconnect with the non-digital world.

But First, Show Me the … Science 

Research studies demonstrate a myriad of benefits associated with "un-plugging", such as improvements in mood, stress levels, physicality, and happiness.

A study published in the Journal of Environmental Psychology in 1995, found that participants who performed outdoor activities without their mobile devices reported higher levels of emotional well-being and lower levels of stress, compared with those who participated with their mobile devices (1).   

Another study, published in 2018 by Melissa Hunt, a psychologist at the University of Pennsylvania, linked limiting social media usage on three social platforms (Facebook, Snapchat and Instagram) to 30 minutes a day, which resulted in significant reductions in loneliness and depression over a three-week study period among college-aged participants (2).

There are numerous studies on this topic which demonstrate similar findings. The results show that a digital detox can lead to improvements in mental health and happiness. Less time spent absorbed by online content translates to more opportunity to strengthen our self-image and foster connections in the real-world, both of which are important factors for greater happiness.

“Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott

Practical Tips for a Successful Digital Detox

Performing a digital detox doesn't necessarily require a radical life change.  There are significant benefits associated with reducing the total time spent on electronic devices and digital platforms.  For some, even greater benefit might be achieved by eliminating technology for a set period of time.

Here are some practical tips to get started:

1. Set a Clear Objective

What do you most want to achieve? Reduce stress? Improve sleep? Increase productivity? Having a clear goal in mind will help keep you motivated.

2. Start Small

Begin with a designated "tech-free" time each day, such as in the morning or in the evening. Even a mid-day break can make a difference.  Later, you may want to try going "tech-free" for a day or longer.

3. Set Up Some Tech-Free Zones

Try designating an area in your home, like the bedroom or dining room, where electronic devices are not allowed.  Removing technology from the bedroom is a great place to start, due to the resulting additional benefit of improved quality of sleep.

4. Remove Temptations

Uninstall social media apps or use website blockers to minimize the temptation to access digital material.  The more difficult it is to access these platforms, the easier it will be to limit usage.

5. Try Something Different (Offline)

Spend time on hobbies and activities that don't involve screens. Go into the great outdoors for a hike or walk in your neighborhood.  Curl up and read a good book.  Try meditating.  Try painting or some other creative outlet.  Find what energizes you.

6. Recruit Support

Let your colleagues, friends, and family know about your digital detox plans. This can help set some boundaries and invite their support which can make the process smoother.  Plus, you might even inspire someone to try a digital detox for themselves.

Remember, a digital detox does not necessarily mean completely eliminating technology from your life.  It is about finding a healthier balance. 

After your first successful digital detox, consider doing a mini debrief on yourself and examine what you experienced. 

• What benefits and/or feelings did you observe? 
• What did you learn about yourself? 

By focusing on tangible benefits, we can reinforce the practice of taking breaks from digital consumption. 

Concluding Remarks:

With the digital world expanding all around us, engaging in a digital detox can offer a pathway to greater happiness. It provides an opportunity to reconnect with the world around us in a more meaningful way.  By embracing periods of being "un-plugged", we gain greater awareness of what is important to us and those we care for.  Furthermore, by spending less time online, we may find ourselves more connected to the moments that truly matter in our lives.

Have you tried a digital detox? How did it go? What did you learn?

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My goal is to help inspire a happier world.

Thanks for reading!

Cheers,

Tracy Davis, MD PhD

Certified Life Coach (CPC, ELI-MP, COR.E Dynamics Specialist)

The Happy Physician

I help physicians (and non-physicians) who want more out of life, to create the life of their dreams and be happier.

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References:

1. Kaplan, R., 1995, The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169-182.

2. Hunt, M., et al. 2018. No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37 (10), 751-768.