Digital Detox

October 2021

“Technology … the knack of so arranging the world that we don’t have to experience it.” — Max Frisch

Does the phrase, “I’m taking a break from (fill-in-the blank: Facebook, Instagram, Twitter, TikTok, Candy Crush, the news, my phone, etc.)” sound familiar? A detoxing is no longer just about the good ol’ health cleanse, but now includes forms of technology and media — something we are immersed in these days. Our schools are expected to include technology in their instruction, restaurants are filled with people of all ages looking at screens, and watch out for the smartphone Zombies! We are constantly connected to an influx of information demanding our brains attend to multiple stimuli. The average adult spends eleven hours a day with media and 50% of teens report feeling some level of device addiction; it’s no wonder we could use a break!

Granted, technology makes our world run and it’s convenient. That aside, there is also a level of stress that digital life creates. Sleep disruption is common, especially when we are connected toward the end of the day — a time many of us catch up on whatever we fear we missed and “unwind” for a bit. Anxiety, mood, and self-regulation can be disrupted, and we may have lower empathy levels and conversational abilities when technology is available (indicated by the mere presence of a phone even when not in use).

Also of interest, in a study by Applied Research in Quality of Life, it was suggested that the use of internet and mobile technologies can negatively influence job satisfaction, job stress, and feelings of overwork. From VeryWell: “That feeling of always being connected can make it difficult to create boundaries between your home life and work life. Even when you are at home or on vacation, it can be hard to resist the temptation to check your email, respond to a text from a colleague, or check in on your social media accounts.” Sounding even more familiar?

Do you need a Digital Detox?

Set boundaries to use your devices in a way that benefits your emotional and physical health. This doesn’t have to mean (but can if you want) a complete disconnection. Maybe it’s a mini-detox such as powering down after work or setting limits on your time. Be realistic and be reasonable. Give up everything for a while, pick a device-free day, or delete certain apps that are difficult to resist. You choose. I’ve done several of these and even exited from numerous Facebook groups that gobbled up my page. It feels like putting on your pj’s when you walk in after work. Aah!

Other tips:

Set your phone to airplane mode if you want to listen to music but not be disturbed.
Turn off push notifications so you don’t get an alert with every post, message, or mention.
Set a timer (experts suggest limiting to 30 minutes a day) and devote only then to catch up on media.
Try leaving your phone behind (scary, huh!).
Resist the urge to connect immediately upon waking or before bed.

We know this: these changes can invoke anxiety or bring about feelings of boredom or uncomfortableness for some. And it can be a powering-down experience making you more mindful and present in your world.

Be Well …

Arkansas Hospice Employee Wellness Council (EWC) Keeping you Well – Mind, Body, & Spirit

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