How to do a digital detox, why you should challenge yourself to try this & what will happen when you do it….
There’s not enough time in the day! Where does all the time go? Well, that’s a fully loaded question that I’m sure your tech devices can shed some light on.
We are living in an era where our lives revolve around tech devices. This is not necessarily a bad thing as there are many perks to having the world at our fingertips.
However (yep, here comes the harsh truth), as the hours increase on our screens, the mental health crisis increases. As long as mindfulness and awareness play a role though, then you’re one step closer to having a healthier relationship with the tech world.
So here you will find out what the digital detox challenge is, the benefits, the ‘how to’, and what the hype is all about!
Table of Contents
Defining A Digital Detox Challenge
A digital detox challenge is a temporary disengagement from a constant flood of images, messages, and notifications. Consider it an intentional retreat from the digital world that we so naturally reside in.
Pro Tip: Even after it’s over a digital detox can help establish healthier digital habits for the future.
We know that it’s not feasible in this day and age to rid of the digital world, nor should we as it’s a valuable tool. But work and school play a large role in our technology usage, so this blog will be referring to personal digital detox challenges.
- Technology takes the throne in the addiction arena, as studies from Consumer Affairs show that as of 2024, 92% of Americans own a smartphone.
- Another study shows that 97% of teens use their phones during the school day.
The purpose of unplugging for any specified amount of time you choose, whether it’s for a day or a month, is to learn to be in the present moment. The intention is to reconnect with not only others but also yourself.
A digital detox is a deliberate removal of tech devices so you can learn to be where you are. The practice of abstaining from tech devices, a digital detox can be exactly what this world needs.
Guess who can reap the greatest benefits from a digital cleanse? Our children, our teens.
They are more vulnerable to the harm that technology can cause mentally and physically because their brains aren’t fully matured until their 20s.
So these ‘hacked’ dopamine hits are continuously being chased in the digital realm. With that being said, excessive time on the screens and social media can lead to depression and anxiety in adolescents. This, additionally, prepares the way for social isolation and FOMO (fear of missing out).
The Benefits Of A Tech Cleanse
One of the most substantial benefits of a digital detox is enhancing your overall health on all levels~ physically, mentally, emotionally, and spiritually. Doing a tech cleanse will allow you more time to focus on your body, mind, and soul.
Physically
- Better sleep: the mind can finally reap the benefits of a restful night’s sleep.
- Better posture: you’ll noticeably sit straighter and stand up taller.
- Less anxiety: our nervous system can finally get the R&R that it so badly craves.
Mentally
- Decreased stress: enhance your quality and longevity of life by not renting out all of your mental space to social media.
- Increased self-esteem: improve your self-image by seeing the value in yourself.
- Control of your thoughts: self-reflect without adding the complication of society’s POV.
Emotionally
- Deepen connections: more face-to-face interactions will strengthen your interpersonal relationships.
- Increase self-care practices: learning healthy coping skills and emotionally regulating.
- Being more present: not being fearful about the past or anxious about the future.
Spiritually
- Embracing peace: enjoy the peace that comes with solitude.
- Living intentionally: more time to live and make your dreams your reality.
- Loving yourself: find your value from within so outside affirmations aren’t needed.
How To Digitally Unplug
Like with anything, one must prepare and/or create a basic plan. And like any problem or addiction, the first step is acknowledging and being honest with yourself about it. So for the digital cleanse, design a digital diet with boundaries. Unplug to gain the benefits and insights from a digital detox.
Designate Tech-Free Zones
Where inside and outside the house can you really connect with others and yourself? The kitchen, dining room, and living room are great starters within the device-free parameters. Bedrooms too are good to designate tech-free so that way sleep isn’t disturbed. Designating tech-free zones is meant to build genuine interpersonal connections.
Turn Off Push Notifications
‘Of Course’ I need to watch the ‘Of Course’ trend on TikTok! Nah, notifications can be turned off on that end. But, must you be alerted that your boss requires you to come in early tomorrow for an unexpected meeting? Um, yes! In the era of multi-tasking, you’ll soon see how much more productive and creative you can be when the distraction is removed and you can dedicate your undivided attention.
Clean Out Your App Closet
Apps can be both distracting and unproductive. On the flip side, some apps can help you stay focused, organized, and on task. Spend this time sorting through the apps, keeping the ones that serve you. As for those that don’t make the cut or you’re just not sure if you’re ready to let it go, delete it for now. If ever down the road to want to reinstall it, it will be in the app store.
Schedule Internet Time-Outs
Many apps can help with this one part of your detox diet design. One app that’s great for screen time management is called Opal. Screen time should be purposeful and we should be mindful of what we are doing, and what we are watching. It’s too easy to become a digital junkie, seeking affirmations online. That’s not productive, nor is it a healthy digital relationship.
Helpful Tips When Completing A Tech-Free Challenge
Some say challenges take self-discipline. But personally, the word discipline kinda sounds demanding, like it’s a punishment. I prefer the term devotion. If one’s devoted to doing something, they feel they’re choosing to do so. It’s a good way to view this challenge, not being deprived but devoted.
Tip 1: Don’t Change Everything At Once
This is not an all-or-nothing digital detox, start small.
Tip 2: Set Goals & Intentions
A goal could be to find an offline hobby that you didn’t seem to have time for.
Tip 3: Give Yourself Grace During The Digital Detox
Determine healthy ways to cope.
Tip 4: Let Your Friends & Family Know
It’s good to have an encouraging support system.
Tip 5: Practice Mindfulness & Meditation
These are great tools to reel you back into the present moment.
There are numerous printables to guide and assist your tech cleanse. Also, there’s a digital detox journal where you can capture your highs and lows with this challenge. If you’re a bookworm wanting more info on this matter, check out Digital Minimalism by Cal Newport.
Now, are you ready to gain control back with your time and your life? Don’t put off til tomorrow when you can start the digital detox challenge today!
