Time to break up with your mobile devices just for a short time?
A New Year may be just the time you need to re-evaluate what is really important to you in your life. It is often time to let go of things that do not serve you, or may be impacting you with or without your awareness.
We spend so much of our waking day fixed to our devices, time slipping through our fingers and often feeling anxious, depressed or annoyed with how we feel afterwards. Take a moment to reflect on your own usage, be honest; how much of your day are you spending on your devices? Social media, online shopping, surfing the internet, computer games? If you feel you or maybe someone you know could do with a digital detox, this may be just the time to make a healthy change, so read on.
What research shows
Research shows over 60% of people admit to being addicted to their devices which often results in lower levels of personal health and mental well-being.
Other effects and issues that have been associated with social media usage:
Low self esteem
Anxiety and depression
Neck and back pain including headaches
Fear of missing out
Poor sleep patterns
Weight gain
Decreased exercise
Unhealthy eating habits
Mindless eating
Impact on Relationships
Low productivity
Financial worries
Loss of time awareness
With all this in mind let’s look at some ways to make a change to lessen the grip excess social media may have on you and start to see the benefits that researchers have seen over many studies.
Tips to get you started
Turn off notifications on your devices
You may want to delete one or all of your social media platforms even for a month
Leave your devices out of the bedroom at night
Create a no phone zone such as at meal times, or date nights with your partner
Charge your devices out of sight in a different room to avoid temptation
Set an ‘offline rule’ for your device usage such as 8pm at night and 7am in the morning – (this also helps with your sleep cycles decreasing stimulation before retiring to bed)
Use an App that monitors your usage aiming to decrease it weekly
Let your friends and family know you are detoxing your device use to let them know your be less available
Plan to fill the time you are detoxing from your devices, start exercising, visit friends, or do something you normally can’t find time for.
Write a detox diary noting how you feel, the highs and lows and outcomes
If social media is your main drain reflect if it would be a good exercise to come off the platform for a set time, a few hours, or a few days then reflect how that makes you feel? The impact could be the start to help you feel better over time. Every scroll or click sends a hit of dopamine to the brain, the same area that responds to addictive or dangerous drugs. This is where we can become addicted by having that initial feel good factor.
And the benefits for detoxing ? Here’s a few
Lower stress levels
Decreased anxiety and depression
Reduced neck/shoulder/back pain
Improved sleep patterns
Increased productivity and time availability
Being more present
Healthier relationships with self and others
Sense of calmness and inner happiness
And, personal contentment
Even if you feel you are not addicted to your devices but could do with less time with them, try following a few of the steps above and reap the benefits of more time and awareness around you. As with any change to our routine, guide yourself through the change notice how you feel and why and distract yourself with temptation. You may find you have so much more time on your hands and notice things in life so differently you won’t allow the grip to hold you again.
Equally, if you feel your online habits and additions are taking control of you, take this opportunity to speak to your Doctor for extra support and help.
Happy detoxing!
