Digital Detox: Why Scaling Back Your Screen Time is Important

A notification popped on my iPhone as I was wrapping up my workday. Your screen time is up 27% from last week. “What…how can that be?” I thought to myself.

I didn’t realize how much I had been on technology and knew that it wasn’t a good thing. “I am putting my phone away right now for the evening,” I committed.

Dinner time was fine without my device, but soon after I was reaching for my phone. I was just going to text my daughter, then remembered I had put my phone away to charge in the bedroom. As the evening went on, I found myself inadvertently reaching for my device several times - I drove myself crazy realizing how attached I am to technology.

I was just going to…

• Send a quick text to my daughter to see how a meeting went today.
• Make a note of a creative idea that sprung up.
• Send myself an email about that “to-do” I thought of for tomorrow.
• Quick check my social media to see how that post is doing.
• See if flight prices went down for our upcoming trip.

It didn’t take long for me to realize that I needed to get serious about a plan to disconnect from technology. If this dialogue is familiar to you too – it is time for a digital detox.

You Like to Be Plugged In

Technology is beneficial in many ways. It simplifies day-to-day life, makes it easy to gather information fast, and it’s truly unbelievable how easily you can communicate with others across the globe.

You are used to living with your smartphone in your hands - checking texts or email any time you have a down moment; scrolling on social media; checking out a YouTube video a colleague forwarded.

Let’s face it, you like to be “plugged in.”

It’s rewarding when you receive an email asking for your input or advice. It feels good to stay connected – in fact, it is the number one reason people use their phones. After spending the last couple of years in a pandemic, your devices helped to keep you in touch with family, friends, and colleagues when you couldn’t get together physically.

However, do you ever feel like you are “missing out” when you are not plugged in to the internet, your social media, or emails? That is because technology is designed to addict you.

Technology is Designed to Addict You

Research shows we’re connected to our devices more than ever. According to a study done by global tech care company Asurion, Americans check their phones 96 times a day – that’s once every 10 minutes.

When you have something “you can’t live without” - and you likely feel this way about your phone - you are addicted.

Adam Alter, a professor of psychology and marketing at NYU, talks about the growing problem in his book Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked.

Alter explains that we have casually allowed ourselves to become hooked to social media, online shopping, and other binge-inducing programs.

The companies that design these products tweak them over time until they become almost impossible to resist.

This is why you obsess over emails, Instagram likes, and binge on Netflix and YouTube. This behavior is just as addicting as other types of addictions such as substance abuse, but society doesn’t see it that way.

The Harmful Effects of Technology on Your Brain

As it turns out, there is a biological reason for technology addiction. When you see texts, emails, and social media posts it triggers a dopamine release in your brain.

Dopamine is a neurotransmitter in your brain that helps you feel pleasure. When you get a like or an online comment on your social post, your brain sends a dopamine boost – and it feels like a reward. It makes you want to do it again, and again...

The more you use technology, the more neurological changes take place in the brain.

Technology addiction can cause:

• Constant distraction
• Mood changes
• Impaired emotional and social intelligence
• Social isolation
• Sleep disruption

7 Ways to a Digital Detox

To have the healthy and balanced life you desire, it’s important to have a healthy relationship with technology. Just like you do a cleanse to detox your body, incorporate a digital detox to clear your mind and recharge.

Are you ready to get started? Here are seven ways to make your digital detox successful:

1. Start scheduling blocks of no technology

Begin by making the decision you are going to unplug. Unplugging is the act of disconnecting from technology – literally and figuratively. Then set aside blocks of time in your week where you completely unplug from all your devices.

This may be a few hours in the evening after work or on the weekend, or even for an entire day at home on a Saturday.

If this feels impossible due to your current commitments start small – even unplugging for an hour here and there will help you recharge your batteries and make room in your life for things that matter more than what happens on your phone screen.

2. Turn off distractions

• Turn off notifications. If you're like me and receive a lot of emails, texts, and phone calls throughout the day, it might be tempting to keep your phone handy in case someone needs you. Remember, a digital detox isn't about giving up all digital communication—it's about taking control over when and how we choose to use it.
• Turn off social media. Social media can be addictive because it offers a platform for constant connection with friends, family members and celebrities alike. You may feel like you need to see what everyone else is doing at all times—but taking time away from these platforms will allow your brain some much-needed rest time.

3. Ask others for help

Let others know when you are unplugging. On an unintended disconnect in the islands (meaning no wi-fi, no cell service), when I finally had reception back there were six texts, five missed calls, and three voicemails from my youngest daughter who thought something had happened to me!

If you have an Executive Assistant, work together on times you can unplug. They can manage your emails and calls during times you have blocked out. Enlist your family members to hold you accountable or have them join you in unplugging.

4. Do one mindful activity a day

Choose certain activities each day where you will be completely away from your technology.

The dinner table is a wonderful place to have a no technology rule - be present with your family members and share about each other’s day. Leave your phone behind when you go for your daily run, rather than plugging in to a podcast.

5. Get back to paper

Try swapping out technology for a paper version. For example – rather than typing notes a meeting, opt to handwrite your notes instead.

Order a hardcover of the newest self-development book you want to read versus downloading the kindle version. Get out coloring books with the kids – or buy an adult version just for you. Write an appreciation note to a team member or friend.

6. Do something fun

It can be easy to forget about “having fun” in life when you're busy with work and home responsibilities, but don't let that stop you from making time for things you enjoy like having a glass of wine with a colleague or playing board games with family members or friends.

Whenever you can, go outside for some fresh air—whether that means going for a walk down the street or simply sitting on your patio during the evening hours. You deserve it!

7. Use your phone to help you not use your phone

Your technology can actually assist you in breaking your addiction. Remember the screen time notification I started with? You can schedule unplugging in your settings where you will get a reminder five minutes before your downtime. There is an option to set communication limits and time limits for apps.

If you find your mind racing when you disconnect, there are some great meditation apps such as Insight Timer and Headspace where you can follow a guided meditation to quiet your mind and slow down.

Digital detoxing has so many benefits. It can help you feel more relaxed, focused, and productive. Digital detoxing removes distractions and allows you to be present.

In this busy world where you are constantly connected through social media and cell phones it is important to create a healthy habit of unplugging so that you can reconnect with yourself, your loved ones and the world around you.

Are you ready to take the plunge and take a break from technology? Start your digital detox today!