A study by NYU reveals that 40% of US users feel a connection dependence, and 17% consider themselves very dependent. These numbers are rising… With this growing reliance, the question is: how to unplug? Approach this issue wisely.
What is a Digital Detox?
What exactly is a digital detox? It’s a break from using technology like smartphones, TVs, and computers. For young adults, it’s a chance to focus on real-life interactions with friends, family, and colleagues without the constant distractions of screens.
Regularly unplugging helps maintain a healthy balance between online and offline activities. Plus, it offers time to get outside and enjoy nature, exercise, or engage in creative and mindful activities like journaling, art, and meditation. These breaks can significantly reduce the stress that comes from always being connected.
But let’s be realistic—completely unplugging for days or even hours at a time isn’t always feasible. So how can young adults fit in mini digital detoxes throughout their day?
Digital Detox Tips
- Turn Off Notifications
It takes about 30 minutes to regain focus after a distraction. Whether it’s Slack, Teams, WhatsApp, or Instagram, notifications can easily pull you away from work. By turning off notifications, you can control when you check your phone instead of letting it dictate your attention.
Reduce the number of notifications or turn them off completely to reduce distractions. To do this on an iPhone, go to Settings > Notifications, and choose which apps to allow or disallow.
You can also reduce distractions with Do Not Disturb mode. You can also record a phone call to listen to later. Using Call Recorder for iPhone is smart when making important calls or, conversely, unimportant ones. If you activate Call Recorder, you can always listen to the recording again, including in accelerated mode. Call recording technology can also protect against legal disputes and fraud.
- Bring the Bedroom into the No-Tech Zone
Many people use their phone as an alarm clock, but this can lead to unnecessary screen time in the morning. Instead, consider leaving your phone outside the bedroom and using a traditional alarm clock.
Keeping your bed device-free can enhance intimacy with your partner and improve your sleep quality. Screens emit blue light that can disrupt your sleep by tricking your brain into thinking it’s daytime.
- Limit Yourself to One Screen at a Time
When we’re trying to work but start scrolling, our brains get overwhelmed. Multitasking is really bad for us. If you’re focused on a task and get distracted—for instance, clicking over to another window or checking a text message—it takes several minutes to refocus on the original task. To improve concentration and even enjoyment, make a habit of looking at only one screen at a time.
- Delete Apps
If you’re looking to deepen your digital detox, evaluate which apps on your phone don’t bring you joy. If they don’t, try deleting them. You can always reinstall them if you miss them, but you might find yourself thinking about them less and enjoying more time for other activities.
- Reuse Traditional Objects
Even though smartphones combine the functions of many gadgets, it’s worthwhile to use specialized devices for specific tasks. For instance, consider using a traditional alarm clock, a dedicated camera, a notepad, a paper diary, or an MP3 player instead of relying on an all-in-one device.
- Keep a Detox Journal
Whenever you feel the urge to check your email or Instagram, make a quick note of it. Write down why you want to check or simply make a check mark each time the urge arises. Note how you’re feeling—bored, anxious, relieved—and if you do end up checking, jot that down as well. This data will be insightful and can help you understand your habits, improving your workflow and internet use. Remember, don’t judge yourself; just observe.
- Download the Right Apps
Many of us feel addicted to our phones—and for good reason. Checking our devices activates the brain’s reward system, releasing dopamine, the “pleasure hormone,” similar to what happens when we gamble.
It might seem ironic, but these apps can actually help you reduce your digital usage:
- Freedom lets you block distracting sites on your mobile device or computer, helping you focus.
- Off-Time (available on Android) allows you to selectively block calls, texts, and notifications (iPhone users can use the “Do Not Disturb” setting for a similar effect).
- Give Your Social Media a Cleanse
Social media keeps us connected with friends and family and introduces us to new trends and places. But it can also cause anxiety, comparison, and FOMO. Take charge of your feed by unfollowing accounts that don’t make you feel good or use blocking apps to remove explore feeds.
- Downgrade Your Phone
The Nokia 3310 is making a comeback! With the rise in ‘dumbphone’ sales, many are finding it easier to switch off and enjoy a digital detox (we’ve seen this trend in our cabins too). Why not downgrade your phone for a while and go old school with your communication?
If a flip phone feels like too much of a leap, try limiting your 4G package to curb your web use. If you catch yourself opening new tabs out of boredom or stress, reducing your data plan could be the motivation you need to cut down on phone time.
Conclusion
You don’t have to be offline all the time, but there are strategies to disconnect more frequently and become more aware of our tech usage. It’s not about abandoning digital life; it’s about improving your relationship with your phone.
