It’s Time for a Digital Detox

Technology is the foundation of day-to-day life, and as a result, many of us are connected to it for most of the time we’re awake — laptops and desktop monitors hold our attention during the workday, and cell phones, tablets and TVs pass the time after clocking out. No matter the purpose, the need to be accessible is an all-consuming habit, even if we don’t always realize it. Our reliance on technology wasn’t always this strong though, so let’s rewind it back a couple of years and explore one of the major causes.

A Change to the Digital Landscape

It’s no secret there have been growing concerns regarding the addictive nature of technology for quite some time now, but the COVID-19 pandemic played a significant role in this elevated attachment. As employees turned to a remote environment and began working out of their makeshift office spaces at home, technology filled in the missing gaps of human interaction. What started as workers taking face-to-face meetings, stopping to chat with their neighbors and having lunch with colleagues in the breakroom shifted to a more isolated experience — video calls were reduced to little squares on the computer; brain breaks were spent scrolling on social media, and meals were consumed in front of the TV or phone.

Every aspect of daily life quickly became tied to various screens, and now, as employees either head back into the office or embrace the work-from-home era, a heavy reliance on technology lingers, but not without a cost. In fact, a 2023 study from the Ohio State Wexner Medical Center linked high volumes of screen time to symptoms such as dry eyes, poor sleep quality and mental health concerns. Feelings of anxiety, stress and depression are exacerbated, and cognitive functions like memory and mood regulation suffer as a result.

It’s easy to fall into the trap of dismissing these symptoms as a result of other external factors, but habits like incessantly tapping to check for notifications every few minutes, the inability to leave your phone in another room and engaging in social media — even when you don’t want to — signal an anxious attachment style to technology. It’s unrealistic to think the solution is as simple as eliminating any unnecessary screen time because the reality is, the modern world is a digitized one. Instead of feeling pressured to quit cold turkey, embark on a digital detox and try implementing some of these tips into your daily routine.

Breaking Bad Habits During the Workday

It’s likely easier said than done, but there are a few ways to limit screen time during work hours. First off, as tempting as it is, avoid using any type of screen during breaks, and that includes lunch too. Instead, try taking a walk. Whatever time allows for — a quick trip around the block or a leisurely stroll through the neighborhood — stretch those legs, get the blood flowing and most importantly, unplug the mind. If the year-round weather isn’t conducive for it, consider other stimulating activities such as reading, adult coloring or crafting. Household chores like starting a load of laundry, prepping dinner for the evening or emptying the dishwasher are options too — whatever it takes to walk away from the phone, it’s fair game!

However, if physical separation from devices won’t cut the bad habit, try to identify those guilty pleasures, and make them harder to access. For instance, if Facebook is the first app you gravitate towards when taking breaks during the day, consider logging out. Then, anytime the app is opened, a conscious decision has to be made to take the time to log back in. The instant gratification of the feed updating is no longer there, and for many people, it’s more convenient to close the app than enter all the necessary information. Start to practice setting self-imposed restrictions to combat the digital compulsion and watch those screen time numbers drop.

After Hours Inspiration

A digital detox is something that can apply any time of the day, any day of the week, and for some people, the unstructured hours between clocking out and going to sleep are the most tempting for technology consumption. However, after looking at a computer screen all day, it’s even more important to find pockets of downtime away from the phone to let the mind reset.

In order to properly disconnect, turning off work notifications is a great first step. Often, these accounts are synced to personal devices, meaning notifications are coming through long after the workday is done. The guilt of ignoring messages can be overpowering, and a looming sense of anxiety can ruin what is supposed to be a relaxing portion of the day. Avoid these conflicting feelings by removing those notifications. Maybe it’s putting the phone on “Do Not Disturb” mode, changing your email settings to turn off at a certain time or muting a group chat — however those notifications come through, quiet them until the next workday. When these boundaries are set, there’s no opportunity for guilt to fester.

As unconventional as it may sound, designated no-phone areas in the home might also be a worthwhile tool to explore. If hotspot spaces like the kitchen table, bedroom or living room seem to encourage technology use, consider them as off-limit zones. Make the new cookie recipe that’s been sitting on the counter, revisit an unfinished puzzle or try a new hobby completely out of the ordinary — take the opportunity to do some self-discovery and unlock new passion projects instead of indulging in extra screen time.

Take digital detoxing a step further and turn those phones to black and white. The vibrant colors that make a device attractive to look at are meticulously chosen and placed to retain the user’s attention. Remove the temptation and the boring, dull screen will ensure that the devices stay down for good.