The digital drain is real. close that app/device when you need to. Source: Healthline
I have taken many digital detoxes in my lifetime. Some were successes and some were not. I have deleted WhatsApp because I wanted to study better, I have turned off TikTok notifications to avoid distractions, and when I was in high school, I once gave my parents my phone for the entire exam period (this was the most useless of all, I missed my phone so much, I could barely concentrate).
After reading many blogs and articles about how I should do the detox, I have finally compiled my own list of detoxing steps that have proven to be effective in the past.
The first step is acknowledgement
The digital demands of everyday life makes it harder to pinpoint technology addiction. Source: The New Yorker
Your detox starts when you admit that you might have a problem. This way, you can focus on identifying the devices and apps that you spend most of your time on. There apps available for download such as Moment which can calculate how much time you are spending one each app. Some devices have this feature already built-in, make use of it.
Pay close attention to your quality of life, sleep patterns, and interactions etc. Think about how technology affects each part of your life and whether or not changes need to be made. For example, whenever I have important assignments, I turn off my TikTok notifications because I know that if I attend to any notification then I risk shifting focus from what is required of me to spending hours watching videos.
Little restrictions go a long way
Restricting screen time is on of the most effective detox methods. Source: Cultofmac.com
Many articles and blogs often advise users to delete apps or completely stop the use of devices that they might be addicted to. However, I disagree. Going cold turkey puts you at the risk of falling into the same trap should you decide to resume the use of these technologies.
Instead, I think it is better to teach yourself habits that will allow you to cut down without completely getting rid of the technology. Remember, there is a reason way you have grown an attachment and maybe with controlled consumption, the use of that particular app or device could end up being very beneficial to you.
Limit yourself to a certain amount of time that you can spend using the technology per day. Set realistic goals and be sure to follow them through. I would advise that you spread this time out throughout the day making sure it does not clash with important tasks and it ends at least 30 minutes before your bedtime.
Let other people know you are doing a detox
As much as the detox is your business, having those close to you know that you are on a digital cleanse plays a huge role in its success. Letting them know prevents them from sending unnecessary messages, expecting quick responses, and it could also inspire them to join you.
My family and I took our digital detox mid-lockdown because we were consuming way too much technology since we were all stuck indoors. I was the one who suggested it and we replaced most of the time we would spend on our phones with family time. We played 30 seconds and many other games during that time and in some cases, we would bake/cook together.
Try different methods
If something does not work for you, try something else. For example, I know simply switching off my phone and storing it away does not work for me because I have tried it. Trying different methods will allow you to find a method that works for you.
This is important because you want to make sure that the detox makes you feel better, not miserable. It will be hard, but it should not be miserable.
Once you have found the different methods that work for you then you can compile your own digital detox steps that will be beneficial for you.
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