With the chill of winter behind us, what arrives on our doorstep is a perfect season of time to get outside, move more, and stress less. With all of the connectivity, WIFI signals, and screentime that occur on a daily basis for us, part of helping our nervous system reestablish a place of calm and safety for the summer ahead could be through trying a digital detox.

A Digital What?

A digital detox is a commitment to take a break from using electronic devices or certain media (hello, Facebook, Instagram, and TikTok!) for a period of time. A detox can be done in lots of different ways — from avoiding a certain app that you notice you get sucked into, to putting a time constraint on how long you scroll, to picking a day for zero screen time. That’s the neat thing about engaging in healthful experiments like this: You get to pick and choose how you want it to look.

The Benefits of a Digital Detox

Better focus
Less stressful feelings
Less negative feelings (Feeling lots of FOMO lately anyone?)
Better control over your time
Better connection with friends and family
Improved sleep

How You May Know a Digital Detox is For You

You are feeling depressed or anxious on a regular basis
You have increased negative moods like irritability, frustration, or anger
You are feeling insecure and you play the “comparison" game often
Loss of sleep or interrupted sleep
You are feeling obligated to consume, respond, react, or check in on your phone or computer
You feel anxious or stressed out if you can't find your phone
You are afraid that you will miss something if you don't keep checking your device
You often find yourself staying up late or getting up early to play on your phone
You have trouble concentrating on one thing without having to check your phone
You notice you are lacking movement or consistent exercise

How to do a digital detox:

A good place to start is just to begin to pay attention when you engage your phone, computer, or television. Why are you doing what you are doing? What feelings come up when you engage the activity? Does your screen time replace or disrupt something that is more healthful?
Consider using an app like Opal to check your use and give you a report of how you spend your time on your phone. This app can also be personalized to block certain uses or apps, which can be helpful in reducing the amount of time you doom scroll.
Another approach to consider is to turn off notifications, use the “do not disturb” feature more often, or unsubscribe from any apps or emails that take up space — both time and mind space!
Ready to try a half-day or full-day totally off of screens? The best way to do this is to prepare and plan. Do folks have a way to reach you if there is an emergency? Is there a best day of the week to do this? Can you create a successful time for yourself by planning a few activities that replace the time you would spend on your screen? Something creative, outdoors, or with people may be helpful for this time.
Be prepared to feel a bit funny or off. Our daily use of phones and screens has wired our brains to respond and function in ways that may take some time to adjust to. Boredom, anxiety, and feeling unsettled can be a very normal response while “detoxing”. Take your time with your screen time reduction — this can be just a small part of the process towards healthier and happier you!