A digital detox aims at reducing your dependency on digital devices and creating a healthier balance between online and offline activities. However, it’s usually not possible to unplug completely as some calls are important and/or unexpected. But, your husband calling from work and your kid’s school calling aren’t the same as you checking your social media every .2 seconds. There are realistic digital detox strategies you can try without unplugging completely.
Try the following strategies to reduce your screen time, reduce your eye strain and reduce your reliance on social media for entertainment.
Designate tech-free zones
Identify specific areas in your home, such as the bedroom or dining area, where electronic devices are prohibited. Start with areas where you spend time with loved ones or areas where you like to relax. Designate the back deck for bird watching and star gazing only, use the dining rooms for meals and game night, and charge your phone outside your bedroom so that you won’t be tempted to scroll all night or reach for it first thing in the morning.
Set your phone to DND
Do Not Disturb is your digital bestie that keeps you from reaching for your phone all day. Turn it on for focused work, interruption-free sleep, on vacation and during family time. And don’t worry, you can still adjust the settings to allow certain people to break that filter if they need to call you in emergency.
Establish screen-free rituals
Which of your daily rituals can you do without a screen? Try:
- Reading a paper book instead of your tablet
- Practicing yoga freestyle instead of watching a recorded class
- Going for a walk without looking at your phone
- Meditating in silence and practicing breath work
Get outside
Leave your phone inside and tap into your 5 senses in the great outdoors. Schedule regular outdoors activities where the focus is more on your surroundings and the activity than it is on screens. Try walking, biking, hiking or star gazing and do your best to avoid the temptation to snap a pic while you’re in the middle of the activity.
Enjoy digital detox days
Pick a day of the week to intentionally disconnect from social media.
It’s pretty quiet on most platforms early on weekend mornings – can you use that time to catch up on some reading, declutter a space in your home or cook something instead of scrolling?
Try a detox weekend and be a tourist in your own town instead.
Put pen to paper
Your to-dos don’t have to be logged on some fancy platform.
- Use a paper planner to plan and track your goals
- Jot down your ideas instead of typing them
- Make lists (and get the satisfaction of scratching things off!)
Learn offline
We often forget to take our learning offline with so many digital courses and certifications. Take a class or attend a workshop that doesn’t involve viewing information on screens. Check your local event listings for pottery classes, flower arrangements workshops, book clubs, etc. And if you must take an online course, see if you can order the print version of the study materials for offline studying sessions.
Declutter your online environment
Regularly audit your social channels and declutter your digital spaces.
- Unfollow accounts that no longer inspire you
- Remove pity follows of people you follow because you think you have to (ahem, certain family members…)
- Delete unused apps
- Unsubscribe from any outdated or unnecessary digital subscriptions.
Sometimes it’s not realistic to completely unplug. The key is finding realistic digital detox strategies that make it easier to stay consistent with screen-free time. Gradual and realistic changes are more successful in the long-run and you never know…you might find it easier to fully disconnect over time.
Which of the above strategies can you implement this week? Which one(s) are you already doing?