Why do we need a Digital Detox?

Have you ever evaluated your digital use? Whether it is too much on certain days or perhaps too much throughout the week. Between office calls on Zoom to Duo calls with friends and family, checking Facebook, Instagram, working remotely and consuming news articles on Twitter and devices, the process of getting glued to your screen can be in a loop. But then when do you know it is actually becoming a problem or an addiction? And how do break the pattern and adopt digital detox?

A digital detox is when you take a break from your digital devices, social media sites. This is considered as a way to reduce your stress and anxiety. Using smartphones though has made our life much easier, but at the same time puts pressure on most users to respond to messages, mails, posts. Sometimes it can be overwhelming. This can lead to some serious ailments and hence digital detox is needed.

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Why Do You Need a Digital Detox?

Primarily, a digital detox is done to avoid being addicted or reduce your screen time from digital devices. The idea is to get mentally relaxed by taking some time out to enjoy the physical or real world.

A recent study stated that 25% of smartphone users don’t remember when they were without their phones or tabs. This is more prevalent in the 18 and 44 age bracket.  Experts say that every time we check an electronic device, there are some changes in our behaviour. Heavy usage can cause irreversible changes to your brain. Teens and young adults spend most of their time online using social media. Research shows frequent use of social media can lead to increased depression. A group study of 82 young adults showed that most used Facebook very often and most of them were not happy with their lives, studies, jobs and homes. Social media paints a rosy picture, and most teens compare their lives to others and end up feeling depressed, the study found. Therefore, technology creates a negative environment and hurt our self-esteem. Some of major symptoms of over usage of smartphones and social media are:

• Self-image problems
• Low self-esteem
• Sleep problems
• Depression
• Anxiety
• Weight gain
• Unhealthy eating
• Lack of exercise
• Lack of time management
• Work ethic problems

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How to go about a Digital Detox

A detox regime can help you maintain healthy balance between normal life and the screen time, i.e., the time a person spends watching or using electronic devices. A study conducted by the Ghent University showed that people had reduced stress levels during a digital detox week. Similarly, South Korea’s Sahmyook University conducted a six-session smartphone detox programme for its students and found that it enhances their wellness and concentration power.

There are many other benefits of digital detox, like such a regime can help you calm down and improve your quality of life. A few days or even a single day unplugged routine can help you focus on things more and make you more productive. Scrolling, liking, posting, or just surfing the internet can kill a lot of productive time. While following a detox regime, you should motivate yourself to do things minus the involvement of your smartphone.

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Detox can help save your eyes from extreme lights on your smartphone. Watching your smartphone or tablet for hours can lead to eye strain, dry eyes, blurry vision, teary eyes, and headaches. This can also lead to problems in your neck or back. Switching off can provide some relief especially to your eyes.

A digital detox can help you sleep better. Once you stop scrolling the internet, you mind calms down. For those who surf internet at night, the practice can prevent your brain from releasing a chemical called melatonin that helps you relax and sometimes also helps your brain and other organs function better. Lack of sleep affects your productivity, digestion, and other daily process. In long term, it can also lead to weight issues.

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How to get started

You can do a few simple things to follow a detox routine:

• You can schedule a break from your phone. On a daily basis, you can put off your phone for some hours. You can either put it away or switch off to control your addiction.
• You can download an app and track your smartphone usage and then control it.
• You can switch it off while sleeping and put off notifications so that you are tempted to check your mail or social media sites.
• If you still feel that your addiction is disrupting your day-to-day life, you can talk to your doctor or therapist.