Last Spring my twin daughters and I went to a hot spring and decided to lock our phones in the lockers. For 3-4 hours, we spent time talking, soaking, relaxing, just being. It was noticeable how unusual this level of presence was for all of us without our phones within arms reach.
There are many benefits to a regular intentional digital detox. For one, it is great for our mental health. A digital detox can help us reduce feelings of anxiety and stress caused by constant notifications and being overloaded with information all of the time. This device-free time to unwind is much more calming for our nervous system than engaging in "doomscrolling" or trying to take a break using our devices. Scrolling through images of others' carefully curated lives can lead to constantly comparing oneself to others and can take a huge toll on self esteem, especially in teens. Instead, time away from devices allows us all to engage with those around us on a deeper level. Another benefit is greater focus and productivity as mental bandwith is freed up for concentrating on tasks and being more mindful in work and life. Better sleep is another benefit, as less blue light exposure improves sleep qualitya nd melatonin production. Relationships are also better off. Time away from devices encourages more meaningful face-to-face interactions with family and friends and builds better face to face communication skills. Creativity is also boosted by the digital detox. It provides the mental space for brainstorming, hobbies or exploring new interests. Most importantly, in my mind, is that making this time, is making space for interactions and experiences that might otherwise be missed. Our greatest and most lasting memories are of our interactions with otheres and experiences that stand out for us. Memories are not made staring at devices, but while engaging in fully in life with our own experience, with others and the world around us.
How to set up a successful digital detox:
Be mindful and intentional about why you are doing the detox (e.g., reduce stress, improve focus) and what you hope to achieve. It is often a good idea to define the "rules" for yourself. This makes it easier to follow through, you may want to define the boundaries of your digital detox:
-Such as "no phone after 8 PM" or "no social media on weekends."
-Designating areas of the home as "tech-free" zones, such as the bedrooms, dining table or bathrooms
-Replace screen time with designated activities like reading, journaling, gardening, or exercising.
-Block distractions by setting your phone to "Do Not Disturb" mode or silence notifications.
-It might be a good idea to let friends and family know about your detox so they understand potential delays in communication.
During a digital detox, you may take the time to read, journal, meditate or just observe what it is like to be more fully present with the world and people around you.
If you are a parent, remember you are doing this not just for yourself, but for your children. When you model taking time to be present with them and others, reading, writing, talking and moving through life device-free, it models the value of this behavior and way of being, and also normalizes a more balanced life for them.
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