Ever wonder about the average screen time of people using smartphones daily? Yeah, it can be approximately 7 hours per day, how sad!
A digital detox can add colors to our colorless life by blessing our mental as well as physical health.
What is digital detox?
Digital detox may be when people decide to live screen-free lives, staying away from computers, laptops, smartphones, etc.
A digital detox can be intentionally reduction in screen time to live a healthy peaceful life, a life free from mental illness.
How smartphones are harming our mental health?
Everyone can use smartphones in this era of the digital world. These devices may have become a necessity in today’s world.
Our lives can be dependent on these electronic devices which might be overused sometimes and can cause mental health problems.
These problems could be depression, anxiety, loneliness, isolation, nomophobia, sleep disturbances, compulsive behaviors, relationship problems, reduction in attention span, and many more.
1) Anxiety – Constantly checking out emails, and notifications and constantly comparing lives with celebrities and role models might cause feelings of stress and anxiety.
We can be caught in a never-ending cycle where we can be constantly seeking validation through likes and comments from social media and if our expectations are not met then we might feel overwhelmed causing anxiety.
2) Loneliness – In-person (face-to-face) genuine conversations with our loved ones are replaced with online conversations which can lack the depth of meaningful conversations and could also cause feelings of loneliness.
FOMO (fear of missing out) might be when people fear that they are missing some exciting online social events, or gatherings that they are not able to attend and feel less included can cause loneliness.
3) Isolation – Isolation can be caused due to shift in online interactions and a lack of offline presence of people.
Excessive use of smartphones may make us ignore important social events or sometimes we might get so addicted to our smartphones that we don’t realize we need to socialize causing isolation.
4) Nomophobia – Nomophobia might be “no mobile-phone phobia”. There can be always a want to check notifications, and text, and use mobile phones for entertainment purposes which means we humans are dependent on those screens.
But when people do not have access to mobile phones due to any reason like a phone being left at home, no network, poor network, or any network issues, a mobile restriction zone can cause restlessness and anxiety in people.
5) Sleep disturbances – There’s a hormone called melatonin which can be produced by the brain and can be responsible for the sleep cycle.
When our body gets exposed to blue light at night it might result in a reduction of the hormone melatonin which could be produced by our brain. Hence it causes difficulty in sleeping.
6) Compulsive behaviors – These behaviors can be so toxic that one cannot control or resist themselves from taking their digital devices, and checking their emails, and texts.
One could suffer through uneasiness, anxiety, and restlessness due to constant cravings for using digital devices despite committing themselves to limit screen time.
7) Reduction in attention span – If we train our brain to consume small-size information then our brain can get accustomed to it. So when we have to concentrate for long hours it might become impossible for us to concentrate resulting in reduced attention span.
For example, if we are watching shorts, reels, or TikTok tok that means we are concentrating only for a specific period which can make our attention span less.
Multitasking may also make our attention span less for example playing games and at the same time texting. Multitasking can reduce our attention span because our brain may not be able to fully concentrate on a specific task.
My experience…
There was a time when I had isolated myself and was seeking emotional support form social media apps where we are not able to find any genuine connections. Even though I made enough friends globally and some long term friends too, but yeah nothing can be forever.
Sometimes you can make long term connections through social media apps and sometimes not. I slowly realized that it was so mentally exhausting to seek authentic connections online. I started to limit my screen time and got out of that matrix.
I want to add that it is not impossible to make good connections online. I’ve met a person with whom I’ve started spending time offline too and we are still friends but overusing your mobile phones can cause many mental illness so stay away from it as much as possible.
I also got a very worst eye strain too during that period so it not only affect your mental health but it affects your physical health too.
Ever wonder how weak our relationships have become due to this digital era?
If your quality time with loved ones is occupied by your screens then how can you make your bond strong isn’t it a cause of concern?
Despite being with people you are still engaging and getting involved with digital devices like smartphones which may create frustration in relationships.
It can develop a lack of trust and you may not be able to make meaningful connections.
A digital detox can help you rebuild your connection, bond, and trust which was ignored..
Also, digital detox could reduce stress, anxiety, loneliness, and isolation as you can try building and focusing on your offline connections more than online superficial connections.
When you intentionally commit to limiting screen time along with your family and friends you eventually end up spending time together and rebuilding your bond and you may also feel positive and less stressed.
Tips and tricks for digital detox
Involve yourself in offline activities
- Involving yourself in offline activities like spending time in nature like hiking, cycling, biking, running, jogging, and exercising in nature can help.
- One can do meditation, or yoga outside or inside which can help increase awareness.
- Practicing mindfulness can also help in increasing awareness and help you stay away from screens.
- Investing time in a hobby like dancing, sketching, playing an instrument, cooking, etc can help you stay away from screens.
- Reading offline can help you stay away from screens as well.
- Working out, and hitting the gym regularly can develop a habit that helps you stay away from screens at least for those hours.
- Investing time in offline connections can help you stay away from mobile phones too.
Set boundaries
- Setting boundaries can be essential. If you are using any specific social media app you can limit the usage intentionally.
- Check what can be important to you at the very moment and do your work accordingly, try not to unnecessarily scroll.
- You can daily check your screen usage and slowly reduce it.
- If you’ve set a specific time then and then only you should use your mobile phones otherwise don’t.
Keeping physical barriers from digital devices:
- Intentionally keeping our mobile phones in another room and using features like sleep or do not disturb mode is one of the techniques which can help to stay away from mobile phones
- This technique can help during the night time as it helps to stay away from phones you will get a better sleep and and perfect Technology-free experience.
Monk Mode concept for digital detox:
- This concept involves focus and discipline. So if you apply this concept to detoxing Digital devices it can help.
- Turning off notifications can reduce the urge to check your mobile phones.
- Changing notification settings can help control staying away from mobile phones as it will create less engagement in apps.
- Staying away from your devices or just keeping them away from you and uninstalling some of the applications that are distracting and not of any use anymore.
- Logging out of social media accounts like Instagram, Facebook, Twitter, and Snapchat might also help.
Try to stay consistent. Eventually, you can develop a habit and it will be easy.
Closing thoughts:
In this blog I have mentioned all about digital Detox, what is digital Detox, and how smartphones are harming our mental health. An individual can suffer from anxiety, loneliness, isolation, and nomophobia. I have also shared my experience I hope that helps. Due to digital Detox, relationships can also flourish but digital devices can be harming mental health as well as relationships. I have mentioned a point in which I have told about how relationships are weakening because of this digital era. I have also mentioned tips and tricks for Digital Detox and how to set boundaries. Keeping physical barriers from digital devices and the Monk Mode concept for a digital detox are also some techniques that might help.