In these times where there is an increase in the use of the digital world, the boundaries between work, rest and social interaction have become blurred. It is undeniable the enhancement technology has made in our world today, but that also comes with excessive screen time which is linked to reduced attention spans, heightened stress and diminished well-being. A digital detox- intentionally unplugging from the digital world- allows us to spend more time focusing on the things around us, reconnect with ourselves and create space for rest. It is also a form of self-care that allows us to be present, re-energized and overall foster a better quality of life.
As the days get brighter and the sun sets even later, let’s take time to turn off our screens or reduce use as needed, incorporate physical exercise into our routine, take time to rest and reboot or just do any form of self-care that works for you. Some benefits to doing this include:
- Reconnection with Self and values: Spending time away from devices gives one the opportunity to reflect, refresh and reclaim personal values. It allows one to be present in the moment and actively engage in the activities you enjoy doing, which could help you reflect on your view of yourself and work on these views as needed.
- Physical health benefits: long screen hours can lead to sedentary behaviors, eyestrains, headaches and other physical discomfort. Also, when one feels too much pressure to stay updated on social platforms, it can lead to heightened stress and anxiety levels which can have a negative impact on your physical health. Reducing screen time will help reduce the chances of these issues happening.
- Better sleep quality: The blue light emitted from screens can affect the body’s natural sleep-wake cycle making it even harder to sleep or could even lead to chronic fatigue. Staying away from the screen will not only help improve one’s sleep but also improve restfulness and relaxation.
- Social and relational benefits: Excessive use of digital devices hinders one’s ability to build meaningful relationships, especially because face-to-face interactions and eye contact are limited. A digital detox will allow for intentional emotional and social interactions, fostering deeper connections with others, it also helps improve communication skills.
- Mental clarity and focus: Frequent screen use causes one to experience heightened stress, distractions and decreased productivity. Taking a break away from the screens allows one to relieve these pressures by creating a mental space and reduce cognitive overstimulation. This also allows for deeper focus, creative thinking, improved task completion and it promotes a more intentional approach to work.
While some people find it easy to give up their devices, others find it much more difficult to do so, here are some tips to ensure your digital detox is effective:
- Inform your family and friends that you are on a digital detox and ask for their support.
- Delete social media apps on your phone to reduce easy access and temptation.
- Find strategies to help you stay busy and keep other activities at hand.
- When tempted to use your devices, try getting out of the house, this action helps you focus on something else.
- Take note and reflect on your progress after the experience.
Overall, choosing to unplug from a world that rarely pauses; not just for the sake of disconnecting, but to create time and space to reconnect with oneself and others- is an act of self-care. Understanding the benefits that come with it and incorporating the tips can help one navigate the tough decision to do a digital detox. If you or someone you know is struggling mentally due to overuse of digital platforms or devices, our counselors at Capital EAP are here to guide you in every step of the way. You can reach out to us on 518-465-3813 to contact our intake team to help you set up an appointment.
By: Oreoluwa Afolabi, MHC Intern