How To Do A Digital Detox
A digital detox is all about taking some (much needed) time away from technology, unplugging and reconnecting with the present moment. I don’t know about you but I’ve definitely misplaced my phone in the past. And, oftentimes those hours of disconnecting are some of the best moments of my days.
But, then there are times when my phone is always in my hand, no matter where I am. It’s kind of like being in a trance… I know what I am doing, and I know I don’t like being so attached but, I just can’t put it down. Which corner do you find yourself in most often?
In 2018, it was discovered that 77% of all Americans own a smartphone. And, that number is only growing. According to leftronic, as of 2019, an average smartphone user has 63 interactions on his/her phone a day, with 69% of smartphone users checking in within the first five minutes of waking up…
Now, I am not saying that we should toss our smartphones out the window and get burner phones (or go without) to take us back to a simpler time – although, I have given that idea some extra thought lately. But, I do know that we can do better. Or, at least I want to.
My goal with a digital detox is to assess, organize, declutter + set boundaries. And, while I am mostly referring to phone usage here, this information applies to any and all devices you may own.
Digital Detox Tips
A digital detox is appealing because it will bring awareness to the amount of time spent on all devices. Once dissected, this information may surprise or even shock you. So in that regard, it’s kind of like setting a weight loss goal and stepping on the scale for the first time. It may be intimidating, but it is a crucial step to establishing a baseline for your future habits and goals.
Assess Your Digital Baseline
Most devices allow you to track your screen time each day, and you may even be able to break that down by app. I suggest turning the Screen Time Tracker feature on within your device, and tracking your behaviors for one full week. Now, don’t skimp on your usage here because that would be useless information.
Set it (the tracker) and forget it! But first make sure to set a calendar reminder to check your weekly usage report too. Before agreeing to turn on screen time, you may want to do some research into what these apps are doing with your information.
Here are the details on how to track your screen time with Apple + Android.
Organize Your Apps
Once you’ve reviewed your screen time report (noted above), it’s time to organize! Now, this is a task that is completely specific for each one of us since we all have individual needs. But, there are a few categories that are universal like – Finance, Health, Music, Social, Email- you get the idea! Try to organize all of your apps into general folders on your phone to make your screen more streamlined.
Oh, and you know all of those apps you can’t delete from your phone? Well, I have “junk drawer” folder I pop those little guys into so, they don’t require my attention or take up my time.
Declutter + Turn Off Notifications
After tracking your usage you may find there are apps you mindlessly click on that take up a ton of time. Well, now is the time to decide what you want to do with those problem apps. Do you remove them completely, or restrict your time usage?
I don’t recall where I heard this tip from but, it is a good one. If you don’t want to erase the app from your phone completely, create a new folder labeled “distraction”. Take all of the apps that easily distract you(ahem, social media), and place them within this folder. That way, every time you go searching for that app, you start to program your brain to think of it as a distraction…brilliant!
For me, turning off notifications keeps me sane. No, I don’t need to know every time I get a new email or who just posted on social media. When did it become taboo to not instantly reply or engage? But, that notion feeds into the next step…
Create Boundaries
This is important for your mental health. This digital detox should have you seriously evaluating your relationship with your phone. Remember, these devices are tools to make our lives easier but, we can live without them. We’ve done it for thousands of years!
Side note: Isn’t it cray that the first ever digital device was patented less than 60 years ago?! I mean it truly is insane just how quickly technology has progressed.
So, hopefully this has allowed you to recognize how you use your phone. Maybe, your phone is also your alarm clock? Your watch? Your calendaring system? If your end goal is to spend less time on your phone, you need to find alternative systems that make sense for you.
Maybe, it’s as simple as creating an Instant Reply to your emails – “I am currently attending an appointment off site. I will reply to your message when I return to the office” – with a point of contact for emergencies of course. Or, (just like your voicemail) – “I am in office but away from my desk. I will reply to your email as soon as possible. Please contact ___________ if this is an urgent matter.”
Setting boundaries in any relationship is crucial. Boundaries set the tone and let others know what to expect from you as well as, what you expect from them (even if that something is just patience).
A digital detox is not just for your phone. You may find that you spend too much time streaming your favorite shows or spend countless hours gaming. Whatever your habit is, you can use a digital detox to recalibrate, and have a healthier, more manageable relationship with your devices.
Conscious usage of digital devices will improve your health – mind, body + spirit. I promise you, life is beautiful when we are in the present moment. We all just need a little reminder of that from time to time.
Which device will you start with?
