The sole aim of digital detox is to cutback our screen time. Reflecting upon some detox tips that work for beginners…
Digital detox is all about unplugging from digital world to reconnect with real world. In present times, we use mobile phone to communicate, play games, listen music, click pictures, shoot videos and more. Excessive mobile phone usage often causes mental strain and emotional fatigue.
As a professional, you cannot reduce your screen time at work. Hence, moderation is necessary when it comes to social media and other recreational activities in digital world. Afterall, your digital wellbeing lies in your own hands.
How to Start Digital Detox: 8 Tips for Overcoming Initial Challenges
As a beginner, early days of digital detox challenge is going to be mind boggling. Once you get familiar with the entire process, confidence level rises and things seem easier. Until then, meticulous planning is important. Follow these tips to organize your digital life and divert your attention from reel to reality:
Set a realistic goal first. Screen-free time are those few hours of the day when you will not scroll up and down the phone screen without any purpose. Start off with a short period of few hours in a day when you will not touch phone, tablet, computer, or any other digital gadgets.
Set a routine for unplugging. The ideal time to stay offline – 2 hours before bedtime and an hour after waking up in the morning. Keep aside these 3 hours of the day exclusively for face-to-face human interactions. No screen in-between. Spend time with your near and dear ones. Spend some ‘idle time’ with yourself. Accordingly, inform friends, colleagues, and family that you will be away from phone in these designated hours and seek their support and cooperation.
Turn off unwanted notifications. Mute beeping alerts of all apps and social media accounts which do not need urgent action. Thus, you reduce the chances of stress and anxiety associated with ‘Fear of Missing Out’. Some people prefer to put their phone on airplane mode for total disconnection. No rings, no buzzes. Full focus on mission digital detox.
Set tech-free zones at home. Many of us check phone on dining table and inside bedroom. It causes disruption in our meal time and sleep time. Stop use of phone in these two areas of your house. Make it a habit not to put cell phone on bedside table and dining table. Thus, you gift yourself the freedom to enjoy your meal time and get a sound sleep.
Practice self-restraint. Throughout the digital detox hours, you will certainly feel a strong urge to check phone just one last time. It is a tricky situation. If you fail to control this urge then and there, you will get another bout of similar urge within minutes. To break this habit, train your brain to understand the fact that it is not a self-imposed punishment. You are trying to get out of the addictive cycle of constant stimulation and distraction.
Engage in tangible hobbies. Select some non-digital physical activities that spark the feelings of joy like walking and jogging. You have plethora of other choices to engage yourself: reading, writing, painting, cooking, gardening, walking, etc. During any of these non-digital activities, you need not carry cell phone in your pocket.
Prioritize human interactions. Go out and meet someone you are close to. Sit in a park to have a chit-chat and get some fresh air. Keep in mind that you are unplugging from digital devices, thereby have discussions on those topics which do not revolve around digital media.
Manage anxiety. Mood swings after withdrawal from digital world are quite common. It is a temporary issue and you will get over it soon. Abstain from taking out that frustration on others around you. Vent out your thoughts and feelings on a piece of paper and throw it away. Mindful breathing also helps in overcoming mood fluctuations.
At the end of one week, reflect upon your digital detox hours. You will be surprised to see deduction in few hours of screen time means addition of fun, joy, and peace in daily life.
Final Suggestion – If these digital detox tips work for you, challenge yourself for a screen free day and then a screen free week. The longer, the better!