How
Set Boundaries for Accessing The Internet
Set Boundaries Around The Time When You Access Your Social Media Accounts. Turn Off ‘push’ Notifications So Your Social Media Use Doesn’t Impact On Your Day-to-day Life. Go For A Walk. Keep Laptops, Tablets And All Social Media-enabled Devices Out Of Your Bedroom To Avoid The Temptation To Check Social Media Last Thing At Night And First Thing In The Morning. Using Social Media Mindlessly Is Feeding Your Addiction So Invest Some Time In Walking Outside, Exercising, Reading A Book Or Newspaper, Or Spending Time With Your Friends.
Think About Friendships
Although We Have Far More ‘friends’ Than Ever Before Online, These Are Not The Deep Connections That We Form With Our Close Friends In Real Life. It’s Wonderful To Be Able To Keep In Contact With People Across The World And Meet New Ones Who Share Our Interests, But That Doesn’t Mean We Should Sacrifice Face-to-face Interaction For Screentime. If You Struggle To Talk To People In Real Life As Opposed To Online, You May Be Reaching A Point At Which Your Screentime Is Having An Impact On Your Real World Relationships.
Read Our Books
If You’re Still Not Sure Whether You Have A Problem Or Not, Our Founder, Tanya Goodin Has Written Two Books Off, And Stop Staring At Screens That Might Help You Figure It Out. Both Are Written From The Angle Of Helping You To Use Screen Time Effectively. We Don’t Want To Stop You Using Technology But Rather To Embrace It Without Experiencing Some Of The The Negative Side Effects.
#1 Turn Off Their Phone Notifications
On Average, We Check Our Phone 150 Times A Day. By Simply Getting Your Teenager To Switch Off The Push Notifications On Their Devices They’ll Get Less Distracted And Stop Checking Their Phone Every 5 Seconds.
#2 Make All Family Meals Phone Free
One Of The Simplest Ways To Tame Tech Time For The Whole Family Is By Making All Meals Together Phone Free. By Banning Phones During Meal Times Your Teenagers Will Get An Enforced Break From Them Every Day And Have Time To Communicate With You. You Can Even Go One Step Further And Ban All Types Ofscreens During Meal Times – No Phones And No Tv Means There’ll Be No Distractions.
#3 Swap Tech For Analogue Activities
Does Your Teenager Run In From School And Go Straight To The Tv? If You’ve Answered Yes We’ve Got A Simple Solution To Stop This. Simply Swap Their Screen Options For A Range Of Fun Analogue Activities. You Can Encourage Your Children To Pick Up A Book, Paint, Draw, Cook, Just About Anything Without A Screen. With 40% Of Teens Not Completing Homework Because Of Time Spent With Digital Devices, It’s Never Been More Important To Cut Them Out Of Your Teens’ After-school Routine.
#4 Make Them Leave Their Phones Outside Their Bedrooms
It Isn’t Unusual For Teens To Head Up To Bed At 9 O’clock And Then Sit In Bed Scrolling Through Their Phone For The Next Few Hours. Getting Your Teenagers To Leave Their Phones Outside Their Bedroom Doors Before Bed Will Not Only Cut Tech Time But Also Help Them Sleep. Studies Show That Teenagers With Screen Time Of More Than Four Hours Per Day Were 3.5 X More Likely To Get A Poor Nights Sleep.
#5 Swap Screens For Outdoor Activities After School
It’s Easy For Your Teenager To Come Home From School Or College And Watch Tv Or Play On Their Xbox, After All, They’ve Had A Busy Day At School. But Rather Than Letting Them Come Home And Glueing Themselves To A Screen, Why Not Get Them To Go Outdoors? They Could Play Football With Their Friends, Go For A Walk In The Park, Take The Dog Out, Anything That Means They Get Outdoors. They’ll Get Some Fresh Air, As Well As Reducing Their Tech Time.
#6 Remove Social Media Apps From Their Phones
The Average Social Media User Spends 1.72 Hours A Day On Social Media Alone. This Equates To A Significant Chunk Of Their Tech Time. Most Teenagers Will Have Their Favourite Social Media Apps On Their Smartphone For Easy Use. By Simply Getting Them To Delete These Apps They Won’t Be Able To Access The Websites As Easily, Cutting Their Tech Time.
#7 Restrict Them To Tv Or Video Games Each Evening
We All Know That Teenagers Love Playing Video Games And Also Have To Catch Something On Tv Each Evening. During The Week Make Them Chose Between Video Games Or Tv Each Evening. That Way They’ll Only Be Able To Do One Or The Other – And Also Agree Limits On How Long They Can Use Each Of These For.
#8 Plan Dedicated ‘family’ Time
Set A Dedicated Family Time Every Weekend, Such As Reserving Sunday Afternoon For The Whole Family. Put All Of Your Phones In A Drawer And Go For A Long Walk, Or Pull Out An Old Board Game If It’s Raining. Don’t Let Anyone Use Any Digital Devices For The Whole Afternoon. Not Only Will Your Teenagers Spend Less Time On Tech But You’ll Also Love Getting To Spend Time With Them.
#9 Buy Them An Old-school Alarm Clock
Our Smartphones Do Everything For Us, Even Wake Us Up. Hitting Snooze On Our Phone Is All Too Easy And Research Shows That Allowing Ourselves To Go Back To Sleep During ‘snooze Time’ Results In Sleep Inertia Which Causes Impaired Alertness And Performance Throughout The Day. When Your Teenagers Start Leaving Their Phones Out Of Their Bedrooms, Get Them An Analogue Alarm Clock, It Will Help Them Feel Refreshed And Alert Each Morning Too!
#10 Ditch Digital Together
37% Of Teens And 30% Of Adults Admit That Their Devices Interfere With Normal Day To Day Activities. So It Isn’t Just Teenagers That Need To Cut Tech Time, We Suggest You Do It Together. 21% Of Uk Children Feel Their Parents Don’t Listen To Them Properly Because They’re Constantly Checking Their Emails, Or Making Calls Or Texts On Their Mobiles. We Think It’s Time For You To Cut Tech Time As A Family. When You’re Giving These Tips To Your Tech-addicted Teenagers, Tell Them You’re All In It Together!
Struggling To Keep The Kids (And Yourself) Off Screens Already When The Summer Holidays Have Only Just Got Going? We’re Old Hands At Keeping Everyone Happy And Busy Offline So Avail Yourself Of Our Top Tips And Sit Back And Watch Peace And Harmony Descend On Your Home This Summer :
Agree Your Unplugged Summer Ground Rules
Talk As A Family About What The Rules Should Be Around Screens Over The Holidays. Just Don’t Be Surprised When The Kids Want To Set Rules For Parents Too. Checking Email After Work, Staying On Social Media For Longer Than You Intended, If You All Agree The Rules Together You Have To All Stick To Them. It’ll Be Motivating For Kids To See You Joining In And They’ll Appreciate A Bit Of Your Undivided Attention.
Plan Activities That Can’t Be Done With A Screen
Trip Wiring, Abseiling, Rock Climbing, Even A Spot Of Tree Climbing – If You Plan Or Suggest Enough Things That Just Can’t Be Done With A Screen In The Hand (And Are Challenging And Exciting To Do) You’ll Be Surprised How Keen Kids Are To Put Their Phones And Tablets Down And Join In. The Beauty Of This Is That You’re Not Actually Asking Them To Quit Their Screens For An Unplugged Summer Activity, They’ll Work It Out For Themselves.
Create An Analogue Challenge Day
Make The Whole Business Of Being Off-screens Into A Game By Planning A Digital Detox Day Out Where You All Leave Screens Behind And Have To Manage Without Them. From Doing Without Maps And Gps To Not Being Able To Check Train Times And Bus Timetables, Think In Advance About What Might Be The Most Challenging Aspect Of Your Day And Enjoy Watching All Your Skills Of Navigation And Resourcefulness Come Flooding Back. To Gamify The Experience Further Dole Out Points – And Create A Leader Board – For The Family Member With The Most Analogue Ingenuity In Any Of The Situations You Find Yourself In.
Seek Out Wi-fi Black Spots
You Probably Already Know Where These Are In Your Local Area Because Your Kids Have Undoubtedly Complained About Them. If You’re Going Further Afield Some Hotels And Holidays Now Even Promote The Specific Digital Detox Aspects Of Their Location (Ie Rubbish Wi-fi). They May Be Few And Far Between But Seek Out Those Places Which Really Do Struggle To Provide A Wi-fi Signal, No Teenager Is Going To Want To Waste Their Precious Data Package Unnecessarily So You’ll See Them Automatically Cutting Back On Their Screen Time And Finding Other Things To Do.
Find Like-minded Families
Spending More Time Offline Is Never Going To Work If You’re Spending A Lot Of Time With A Family That’s Glued To Their Screens. Find Some Friends And Family Who Agree With You That An Unplugged Summer Is Going To Be A Lot More Fun Than One Glued To Smartphones And Social Media And Arrange To Spend More Time With Them. It’s A Real Bonus If You Can Find A Family Who Loves Playing Retro Board Games Or Maybe Has A Liking For Bat And Ball Games In The Garden Or On The Beach. Who Knows, Some Of It May Rub Off On Your Kids Permanently?
Why Digital Detox For Kids Is Important?
Screens Have The Ability To Act Like Pacifiers On Young Children And Probing The Subject Of Screen Time With Older Kids And Teens Is Tricky, But Here’s Why We Need To Start Talking About Digital Detox:
- Late Night Screen Usage Can Keep Us Feeling Alert And Suppress The Release Of The Sleepy Hormone Melatonin. Sufficient Sleep Is Not Just Important For Tackling The Next Day At School, A Lack Of Sleep In Children Has Been Linked To An Increased Risk Of Obesity.
- Screen Overuse Can Negatively Impact School Work And Leave Less Desire To Take Part In Other More Creative Extra Curricular Activities And Hobbies.
- Spending Too Much Time On Social Media Has Been Linked To Mental Health Issues In Young People. Apps Like Instagram Have Created A Culture Of Comparison. This Can Leave Users Feeling Inadequate And Anxious In Terms Of Their Looks And Lifestyle.
- Digital Detox Is Important To Sustain Good Social Skills With Friends And Family Members.
How To Help Them Unplug: Digital Detox Strategies
To Get Started, Try These Digital Detox Strategies For Fewer Tantrums:
- Lead By Example. If You’re Explaining That Taking Screen Breaks Is Important, You Won’t Get A Positive Response If You’re Scrolling Through Your Own Phone. Think Of It More As A Family Digital Detox – You’ll Feel Better For It!
- Create Phone-free Spaces – We Always Recommend The Dinner Table (For Good Conversation) And Bedrooms (For Good Sleep)
- Don’t Moan. Acknowledge That Unplugging Can Be Difficult, Encourage Your Kids To Share Their Suggestions, But Be Firm With Your Phone-free Spaces
- Organise Activities That Are Not Screen-orientated
Screen Time Alternatives:
Family Digital Detox Activities To Enjoy Together Whatever Our Age, We Often Scroll Through Our Devices When We’re Bored, Or Have Nothing More Exciting To Do. Luckily, There Are Plenty Of Alternatives To Screen Time To Ensure Your Kids Don’t Miss Out On Childhood Fun And The Creative Learning That Takes Place Away From Digital Devices.
Get Back To Nature
Explore, Go To A Berry Picking Farm, Create A Vegetable Patch, Walk A Dog (Yours Or Borrowed!), Start A Tallest Sunflower Competition, Go On A Picnic, Follow A Nature Trail
Get Competitive
Enjoy A Screen-free Game Night Or Ongoing Tournament With Quizzes And Board Games
Start Cooking
Plan A ‘come Dine With Me’ Evening Where Each Family Member Makes A Course, Bake Together, Learn How To Make Something New Like Pasta Or Bread
Be Active
Go Swimming (Definitely A Phone-free Zone!), Cycling, Indoor Climbing Or Trampolining
Get Creative
Encourage Your Kids To Write, Draw, Make And Create. Take Photos Using A Disposable Camera And Display Their Handiwork
Why Do A Digital Detox?
The Who’s Decision Points To The Addictive Nature Of Digital Media In General And Video Games In Particular. Moreover, It Emphasizes The Importance Of Digital Detoxing As A Way To Avoid Addiction. Disconnecting From The Constant Stimuli Provided By The Digital World Gives The Nervous System A Chance To “Power Down” And Rebalance.
More Digital Media = Less Exercise And Less Time Outdoors
Along With The Negative Effects Of Digital Media Itself, Excessive Tech Use Also Results In Sedentary Behavior. We End Up Sitting For Long Periods Of Time In Front Of A Screen Or Looking At A Smartphone. That’s Why Teens Who Spend Hours A Day On Smartphones, Tablets, Or Computers May Be More Likely To Become Obese, According To A Harvard Study. In Addition, Screen Time Replaces Other, Healthier Activities. Hence, There Are Fewer Hours In The Day For Exercise, Yoga And Meditation, Or Walking In Nature, For Example. Moreover, Consuming Digital Media That Other People Have Created Keeps Us From Embarking On Our Own Creative Expression. That’s A Big Downside For Children And Teens, Because Exercising Creativity Is An Important Part Of Identity Formation And Brain Development.
Strategies For Doing A Digital Detox
Clearly, Limiting Screen Time Is Essential To Protect Our Health And Well-being. And Parents Have The Responsibility Of Protecting Their Children And Teens From Digital Overload. Therefore, Parents Need To Set Clear Boundaries Around Technology Use And Subsequently Enforce Them With Appropriate Consequences. While Adults May Feel An Internal Motivation For Doing A Digital Detox, Kids Are Rarely Inspired To Unplug. They Want To Stay Connected To Friends, Entertainment, And Distraction On Their Screens. Therefore, It Might Take Some Effort And Strategy To Help Kids Detox From Digital Media. Here Are Some Approaches For Structuring More Unplugged Time.
Take A Digital Detox Retreat.
Digital Detox Retreats Can Be Effective For Families. Hence, The Whole Family Takes A Trip To A New And Exciting Place. And Everyone Commits To Staying Unplugged All Or Most Of The Time. It Might Be For A Day, A Few Days, A Week, Or More. Phones Keep Us One Step Away From A Direct Experience Of What’s Going On Around Us. As A Result, Unplugging Means More Opportunity To Spend Time Together. In Addition, We’re More Likely To Engage Directly With Our Environment.
Tart Small And Build Up Gradually.
A Digital Detox Doesn’t Have To Be A Full-on Retreat. Another Option Is To Do Mini Digital Detoxing Throughout The Day. Start On The First Day By Not Looking At Your Phone For 15 Minutes. The Next Day, Unplug For 30 Minutes, Or Take Several 15-minute Breaks. Work Up To A Half Day Or Full Day Every Week When You Stay Away From Digital Media And Social Platforms.
Designate Regular Unplugged Times For Everyone During The Day.
This Is Particularly Important During Meals. That’s Because Busy Family Schedules Often Mean That Dinner Is The Only Time During The Day When The Family Sits Down Together. Without The Distraction Of Screens, The Family Communication Improves. Unplugging Before Bed Is Also Essential, As It Gives The Nervous System Time To Wind Down From The Ongoing Stimuli Of Screens. Maintain Certain Areas Of The House Where Screens Are Off Limits. As Well As The Dining Room, This Might Include The Kitchen. Moreover, Families Can Designate A Room Devoted To Reading And Board Games, With No Tv. Plus, If Technology Is Off-limits Outside, Kids Are More Likely To Get Involved In Outdoor Play. Moreover, Kids Don’t Need Computers In Their Bedrooms. If They Are Using One For Homework Or Any Other Screen Activities They’re Permitted, They Can Use A Family Computer. This Computer Stays In A Location Where Parents Are Able To Monitor What Kids Are Doing Online And For How Long.
Plan Technology-free Family Activities.
For Younger Kids, Visit A Hands-on Children’s Museum Or Take A Parent-child Circus Or Art Class. Teens Might Enjoy Ropes Courses, Rafting, Snowboarding Or A Dance Class. Or Just Get Everyone Out For A Hike Or A Swim. Along With Getting Kids Away From Their Phones, Physical Exercise And Nature Immersion Both Have Powerful Mental And Physical Heath Benefits. In One Study In Mind, 95 Percent Of Those Interviewed Said Their Mood Improved After Putting Down Their Phones To Spend Time Outside. They Shifted From Feeling Depressed And Stressed To More Calm And Balanced.
Explain To Kids How Screen Time And Digital Media Affect Their Health And Their Brain.
Don’t Underestimate Their Ability To Process The Pros And Cons. Knowledge Alone Might Not Impact Their Behavior, As The Pull Of Technology Is Strong. But They’ll Understand Why Digital Detox Is So Important. Rather Than A Punishment, It Is A Protection And Prevention Strategy.
Teach Children And Teens Healthy Ways To Self-soothe.
Too Often, Kids Turn To The Distraction Of Screens When They’re Feeling Unhappy Or Uncomfortable. A Digital Detox Can Help Them Cultivate Healthier Self-care Routines And Ways To Calm Down. For Example, A Simple Meditation Or Breathing Practice, Drawing Or Journaling About What They’re Feeling, Or An Offline Hobby That Plays To Their Strengths. In Summary, Everyone Needs To Find Their Own Way To Create A Digital Detox. And Parents Need To Help Kids And Teens Do The Same. As A Result, A Habit Of Regularly Unplugging Will Reap A Multitude Of Benefits.
How To Get Started
- Detoxing From Your Digital World Might Include Taking Short Technology Breaks Throughout The Day. Or, You Could Take Longer Breaks — A Few Hours Or More — Each Day.
- Tell Family, Friends And Coworkers When You’re Unreachable. Just Because You’re Offline Doesn’t Mean You Can’t Communicate When You’ll Be Back Online.
- Tell Vips How To Reach You, Says Pc Magazine (I.E. By Phone Call In Case Of Emergency, Rather Than Text). You Should Still Be Reachable To Very Important People In Your Life.
- Pick A Dedicated Place To Store Your Phone While You’re Taking A Break From Technology. Putting Your Phone Away Tells Family And Friends That You Are Paying Attention To Them, And That They Are More Important Than Incoming Messages.
It’s Not Just About Unplugging Devices, It’s About Rediscovering What Happens When You Plug Back Into Life. Disconnecting Devices, Allows You To Reconnect With Yourself, Your Family, Your Community, Nature And Even The World. Digital Detoxing Is Less About Detachment From Technology, But Rather, A Break From Technology. Use That Time To Nurture Yourself And Just Have Fun.
Better Posture, Deeper Friendships
After three days without technology, people’s posture noticeably changed. They began to adapt to primarily looking forward into people’s eyes, rather than downward into their screens. This opened up the front of their bodies, pushing back their shoulders and realigning the back of their head with the spine. “A wonderful side effect of this is that people’s general energy opens up,” Unsworth says. “They appear much more approachable when they enter a room.” This better eye contact also appeared to encourage people to connect with one another more deeply. They were able to relax into conversations and seemed more empathetic toward one another.
Google Is A Conversation Killer
The content of conversations changed when people were without technology. In a connected world, when a general trivia question comes up, people immediately Google the answer, ending that particular line of questioning. However, without Google, people keep talking as they look for an answer, which often results in creative storytelling or hilarious guessing games that lead to new inside jokes. “These are the conversations that really form bonds between people,” Unsworth points out. “You gain insight into the way someone’s mind works, and it is not typically a conversation anyone has had before, so it is engaging and memorable.”
Improved Memory
Even after a few days without technology, people were more likely to remember obscure details about one another, such as the names of distant relatives mentioned in passing. The neuroscientists believe that this is because people were more present in conversation, so their brains were able to process and store new information more easily. With the many distractions of technology, our brains have been trained not to register seemingly insignificant details. These minor facts are actually very important in the process of bonding and learning about other people.
More-Efficient Sleep
The guests on the trip said that they did not have to sleep as long, but felt even more rested and rejuvenated. The neuroscientists believe this is because the blue light from screens suppresses melatonin in the body, which makes us more alert as we are going to sleep. Studies showthat people who check their phone before going to sleep—and, let’s face it, that’s most of us—don’t get particularly high-quality rest.
New Perspectives
One of the most powerful findings was that people tended to make significant changes to their lives when they were offline for a while. Some decided to make big changes in their career or relationships, while others decided to recommit to health and fitness. The lack of constant distraction appeared to free people’s minds to contemplate more important issues in their lives, and it also made them believe they had the willpower to sustain a transformation. (Of course, there was no control group that detoxed from devices while remaining in their regular work and home routines.)
1. Remove distractions
Blake teaches us about the four burners theory—your four burners are family, friends, health, and work. Anything that is not essential to your four burners should be removed. “That means no alerts, beeps, buzzes, or notifications of any kind, perhaps with the exception of voicemails for emergencies.” But Blake notes that “most emergencies are imagined.” By instituting these practices and removing distractions, we focus on what really matters and make better use of our time.
2. Don’t glamorize busyness
It seems silly how proud we are of being busy. Blake notes that explanations of, “I’m so busy!” are really just our attempts to avoid making hard choices about how we live our lives. Staying busy is easier than taking time to pursue what would really make us happy. Worse yet, the Internet makes it so easy to be “busy” indefinitely. So be careful not to glamorize busyness. By doing so, you can start to think more clearly about how you are choosing to spend your time.
3. Always ask “why” when you pull out your phone
Sure, our smartphones are handy tools for finding out answers, keeping in touch with friends, or even checking the time. But often, more often than we think, we use our phones to distract, to avoid, or to ignore whatever is happening right in front of us.
“I truly believe that keeping our phones in our pockets is one of the bravest things that any of us can do,” Blake says in the book. Instead of pushing down our anxiety—perhaps when we’re sitting alone or just feeling alone with a group of people—we can choose not to use our phones as a security blanket. Then we remember how to be present and grateful for the moment.
Source : Psychology Today
4. Try using the rule of thirds
Divide your life into thirds—8 hours for work, 8 hours for sleep, and 8 hours free. Working more does not actually make us more productive. Working smart and keeping time free allows our minds to wander in ways that make the hours we do work more effective. In fact, research shows that for rote workers, more than 40 hours per week diminishes productivity; for creative workers, more than 20 hours per week does. So if you let your smartphone be your work ball-and-chain, you’re not doing yourself any favors when it comes to productivity.
Source : Psychology Today
5. Periodically, fast from electronics
Yes, literally fast. Blake says that his family will spend an entire week—once in the spring and once in the fall—with no electronic devices. Having tried this technique myself last year, I can’t overstate how positive the effects are. Although it feels a little scary at first, an electronics fast forces you to connect with others and with yourself, which turns out to be a pretty amazing experience.
Here's how to make your digital detox a success:
1. Make a gadget list
“Before you commit to a detox, try making two lists,” advises Dr Sally-Ann Law, a psychologist and personal life coach.
“Firstly, list all of your gadgets. This will show you how dependent you are on technology. Secondly, make a list of all the things that you enjoy doing in life, but aren’t doing presently.” Making a list will show you how dependent you are on technology CREDIT: GETTY “This will help you realise that, if you cut down your technology use, you’ll gain back hours of time to do things that you find considerably more meaningful than constantly checking Facebook. Some estimates show that we spend the equivalent of three weeks every year on social media and checking emails – time we could be at home or on holiday.”
2. Give yourself an allowance
“If you establish a maximum daily time allowance for your devices then you will be more likely to stick to your detox,” suggests Dr Richard Graham, a Technology Addiction Specialist at Nightingale Hospital.
“By restricting the time you spend using technology, you can focus on the ‘real world’ much more, and will be encouraged to enjoy social interactions in person rather than through a screen.”
3. Don't set unachievable targets
Although an allowance is important, London-based life coach Carole Ann Rice believes that digital detoxes are something one needs to ease into. Try not to overwhelm yourself with unattainable targets CREDIT: ALAMY “In order to completely sever your dependency, it would be a good idea to first simply set small limits for each day. Be this during exercise time, your lunch break, or when out shopping, if you slowly eliminate technology from various parts of your day, your detox will be easier to stick at. Habitual rituals help us achieve our targets, but only if they are achievable themselves.”
4. Commit to changing one habit at a time
Don’t attempt to give up your tablet, laptop and smartphone all at once CREDIT: ALAMY
“Choose one technology habit to change at a time,” advises Dr Law. “Maybe this would be banning all devices from the dining table, or from the bedroom, or only checking emails every two hours.” Choose one technology habit to change at a time, and make sure that you stick to it for at least a week no matter what, and then move onto tackling another. But whatever it is, make sure that you stick to it for at least a week no matter what – and then move onto tackling another habit.” Keep going like this, eliminating your dependencies incrementally, until you feel more in control,” says Dr Law.
5. Ensure you get enough sleep
“Try storing devices in a different room to your bedroom overnight,” suggests Dr Graham. “This will stop yourself using them straight before sleep, and first thing in the morning – which is important as sleep issues can sometimes coexist with technology addiction.”
Make sure you turn all screens off at least two hours before bed – that means no phone, no laptop, no iPad. “Your bedroom is for sleeping – so don’t turn it into a cinema, a shopping centre, a bank or a casino.”
6. Make an effort to give others your attention
“You should make the effort to give people your undivided attention,” says Rice. “Focus on how rude people will think you are if you’re constantly checking your phone or texting away – and this will make your more likely to give them 100 per cent of your attention.” Don’t spend social time with others on your smartphone CREDIT: GETTY. If you’re still struggling, take away temptation. “Try timing your emails so they only download to your smartphone every two or three hours. This will mean that your time and energy isn’t dissipated by constant distractions, and you can then deal with your day’s emails and notifications in a concentrated period of allotted time per day.”
7. Find a detox buddy
“Things are always easier when you team up with someone,” says Dr Law, “So why not pair up with a ‘detox buddy’? With this support, you can discuss your progress, encourage each other to keep going and spend time together face-to-face rather than messaging through a screen. A detox buddy will keep you honest.”
8. Leave your gadgets at home
“We are ever-curious about what others are up to then we compare and despair,” says Rice. “So try leaving your gadgets at home, or just going out without your headphones once in a while. You may find that you miss very little, and will have more time to do more with your life than spending it watching other people’s worlds through a screen.
“Rather than thinking life without your iPod is boring, get used to listening to birdsong when out on a run. “You may find that you miss very little, and will have more time to do more with your life than spending it watching other people’s worlds through a screen.”
9. Tell everyone what you're doing
“The more people you tell about your detox, the more people will be watching you – and the less you will want to fail,” Dr Graham explains. By banning devices from various spaces around the house, such as the dining table, it will be easier to kick your technology dependency CREDIT: ALAMY. “Setting an example to friends or family is a great way to motivate yourself. Try leaving phones on silent or switched off during meal times – something which is particularly important for children and young people who learn behaviour from their parents.”
The Destination Digital Detox
The destination digital detox is about using a vacation or other travel as a means to help you separate from technology. You can take trip specifically to detox from technology or you can use a trip you already have planned as a means to help facilitate your digital detox. With this digital detox technique you simply use the natural constraints of travel to facilitate time away from technology. If you travel to less developed, remote, or foreign destinations you can use that time to do a digital detox. Chances are, you will be busy having fun and won’t really miss being so connected. Being away from home and work also helps to create distance from obligations, relationships, and old habits. Whether it is a cabin in the woods, a sailboat, an island, or just a routine trip to a different city, you can use it as a chance to leave your technology behind. Let people know you are unavailable. Set your email auto-respond. And go out and enjoy time in some other place without your phone.
The Content Fast (or Media Fast)
Many people trying a digital fast will also cut out all other forms of information and entertainment, collectively referred to as “content.” This approach is called a content fast, meaning you don’t consume any content of any kind.
A content fast involves going without television, movies, magazines, books, online media, radio, and even music for a specified period of time.
A digital detox or digital fast can easily include a content fast. Or a content fast can be done separately. A content fast is a great way to clear the way for mindfulness exercises, dynamic meditation in nature, or just to reset your senses. A content fast doesn’t need to be long to be effective. In fact, if you can do a content fast for just a few hours per day or week. You will be surprised just how much content you have been consuming every day – all day! Try a content fast for a few hours at a time. Incorporate it into time you spend with family, your exercise or outdoor activities, or even on a long drive. The idea is to just “be”, to sit with your thoughts, and to engage in the world in its natural state.
Tips for a Successful Digital Detox
In order to help you find success with whatever form of digital detox you choose, here are some things to keep in mind when unplugging from technology.
- Tell people what you are doing. Set Boundaries.
- Remove social media apps from your phone.
- Cook a meal together with loved ones, slow down with slow food.
- Practice mindfulness meditation.
- Bring back the Sabbath. Use your day of rest as a day without tech.
- Small Moves. Practice periodically leaving your phone at home, in the car, when you are on a walk, meeting for lunch, taking your kids to the park. People did these things just fine for generations. You can too.
- Don’t keep your phone by your bed. Use an “old school” alarm clock.
- Practice healthy sleep hygiene.
- Go outside. Spend time in nature. Go for a walk after dinner.
- Do it with your kids, friends and family. Make a pact.
- Track your progress. Make a chart, set goals. Use pen and paper.
- Keep a Journal. Note how do you feel. How does this change over time? What do you notice about your thoughts, feelings, moods, and interactions with others? Does it feel liberating? Empowering? Are you getting more done?
- Build/Create something. Re-engage in an old hobby.
- Plant a garden.
- Read an actual book.
- Go Analog. Start using pen and paper again for things like “to do” or grocery lists.
- Incorporate into a dietary cleanse, fast, or other practice of food as medicine.
- Stop taking pictures of everything and enjoy the moment for what it is.
Turn off push notifications
Getting constant updates on what’s happening in the world is informative—but it can also be distracting. “If you’re allowing yourself to get interrupted five times in a half an hour, you’re never actually focused in that time,” says Jesse Fox, PhD, head of Ohio State University’s Virtual Environment, Communication Technology, and Online Research (VECTOR) Lab. One easy fix is to turn off as many notifications as you can live without.
Convert to black and white
One reason our devices are so alluring is that they’re vibrant. Go retro, recommends Greenfield. Many smartphones now allow you to change the settings so the entire phone appears in gray scale.
Put away your phone during meals
It’s a common sight at restaurants: a gleaming smartphone next to the bread basket. And yet, research shows that, even if we’re not checking our phone, simply having it on the table during a convo can reduce the quality of the interaction—our brains are just waiting for it to light up, and as a result, we are not fully present. “The more energy we direct toward our devices, the less energy we’re directing toward whoever is in the room with us,” explains Elisabeth LaMotte, a licensed clinical social worker and founder of the DC Counseling and Psychotherapy Center.
Designate tech-free hours
Many of us feel “naked” when we’re without our devices, but taking breaks from technology can do wonders for our well-being. “Start by designating a certain time each day that’s tech-free—like while you’re eating lunch,” says Adam Alter, PhD, a professor at NYU and author of Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked ($27; amazon.com). “Then see how you feel after a week or so. Most people feel happy with the change, and they go on to expand it.”
Make your bedroom a no-tech zone
“Most people use their phone for an alarm clock,” says Dr. Greenfield. But when you reach for your phone to switch it off, it’s easy to start scrolling through Twitter. In fact, it’s best if you can leave your phone outside the bedroom at night and invest in an alarm clock. Also: If you’re getting cozy with your cell in bed, it’s less likely you’re getting cozy with your partner, says Jennifer Taitz, PsyD, author of How to be Single and Happy ($16; amazon.com). Make your bed a device-free zone and invite greater opportunities for intimacy—and sex. Oh, and you’ll also sleep better. Screens’ blue light tricks our brains into thinking it’s daytime, which makes it harder to drift off.
Rediscover paper
If you’ve ever noticed that reading a book feels more satisfying than reading a tablet, you’re not imagining things. Not only do books offer fewer distractions, but research suggests that when we read on paper, our minds process abstract information more effectively. Additionally, consider getting your news from a newspaper, says Gretchen Rubin, bestselling author of The Happiness Project and Better Than Before.
Limit yourself to one screen at a time
When we’re attempting to work (or, say, watch The Bachelor) and we start scrolling through Instagram, our brains go a little haywire. “Multitasking is really bad for us,” says Fox. “If you are focusing on a task and you get distracted—like, oh, I’ll just click over to this other window or I’ll just look at this text message—it takes several minutes to recalibrate our brains back to the original task.” Make a habit of only looking at one screen at a time to improve concentration—and, in some cases, enjoyment.
Spring clean your social media accounts
Facebook and Instagram help us to connect with people in unprecedented and truly gratifying ways. But research shows that the more time we spend on social media, the worse we feel. That’s not surprising, given the fact that we see only a heavily curated version of friends’ and celebrities’ lives, which can be toxic for self-esteem. How can we stay on social while also staying healthy?
Fox, who studies the impact of social media on society, says the key is to be proactive about who and what you follow. “Think about what—and who—makes you feel bad,” she says. “And what makes you feel good.” From there, clean house—don’t be afraid to block, mute, unfollow, or delete, until you’ve created a list of connections who make you laugh and smile and fill you with happiness.
Download the right apps
Plenty of us feel addicted to our phones—and for good reason. Checking our devices activates the reward circuitry in the brain, triggering the body to release a hit of the “pleasure hormone” dopamine, which is exactly what happens when we gamble, says Dr. Greenfield.
It seems counterintuitive, but these apps can actually help you cut back on, well, all things digital: The Moment app can track how often you use your iPhone and iPad each day and also lets you set daily limits; the Freedom app lets you block whatever sites distract you on your mobile device or computer, with the goal of helping you focus; and Off-Time (available on Android) allows you to selectively block calls, texts, and notifications (an iPhone’s “Do Not Disturb” setting offers a similar service).
Protect your body
The average American spends nearly half of every day staring at a screen, and sometimes our bodies pay a price. To combat digital eye strain, which can cause dryness, blurred vision, and headaches, follow the 20-20-20 rule. For every 20 minutes you look at a screen, look up and at an object 20 feet in the distance for 20 seconds. Also, don’t forget to blink! To fix “text neck,” skip the bent neck and hold your phone higher so you can look at it straight on. And avoid “smartphone thumb”—that perma-bent texting position can cause inflammation, irritation, and pain—by taking regular breaks from your phone and mix up the way you type, using different fingers.