In recent years, there has been a growing trend of people switching from smartphones to so-called “dumb phones,” or basic mobile phones that do not have internet access or advanced features like apps. While the switch may seem counterintuitive in a world that is increasingly reliant on technology, there are several reasons why people are making the switch.
Distraction and Mental Health
One of the primary reasons people are switching to dumb phones is to reduce distraction and improve mental health. Smartphones can be incredibly distracting, with constant notifications and a never-ending supply of content. This constant stimulation can lead to increased stress, anxiety, and depression. By switching to a dumb phone, individuals can take a break from the constant stimulation of their smartphone and improve their mental health.
Reducing Screen Time
Another reason people are switching to dumb phones is to reduce their screen time. The blue light emitted by screens can disrupt the body’s natural sleep patterns, leading to difficulty falling asleep and poor sleep quality. By using a dumb phone, individuals can limit their screen time and potentially improve their sleep.
Practical Considerations
In addition to the mental health benefits, there are also practical considerations for switching to a dumb phone. These phones are often less expensive than smartphones, and they tend to have longer battery life because they do not have the power-hungry features that smartphones have.
The Benefits of Dumb Phones
Simplicity and Calm
While dumb phones may not have all the bells and whistles of a smartphone, they can provide a sense of simplicity and calm that can be hard to find in our hyper-connected world. For many people, the switch to a dumb phone has been a welcome change that has had positive impacts on their mental health and well-being.
Improved Focus and Productivity
By reducing distraction and screen time, individuals who switch to dumb phones may also find that they are better able to focus and be more productive. Without the constant notifications and endless scrolling of a smartphone, people may find that they are better able to concentrate and get things done.
Cost Savings
In addition to the mental health and productivity benefits, switching to a dumb phone can also result in cost savings. These phones are often less expensive than smartphones, and they do not require a data plan or expensive app purchases.
The Anti-Smartphone Revolution
The ubiquity of smartphones in our daily lives has had a profound impact on how we think, feel, and interact with the world. In many ways, smartphones have hacked our brains, constantly drawing our attention and vying for our time and attention. This constant stimulation can have negative effects on our mental health, contributing to increased levels of stress, anxiety, and even depression. The endless scrolling and consumption of content on our phones can also lead to social isolation and the formation of biased opinions, as we are exposed to a narrow range of viewpoints and information. As a result, an increasing number of people are turning to dumb phones as a way to take a break from the constant barrage of stimuli and simplify their lives.
If you want more information regarding this topic, check this ColdFusion’s episode.
If you want a phone that doesn’t estimulate addiction, check what our Partners have to offer.
Technology has become an integral part of our daily lives, with many of us using it for almost every aspect of our personal and professional lives. While technology has brought many benefits, it has also introduced some negative consequences. Here are some of the ways technology can impact our personal lives:
The Good: positive impact of technology on personal productivity and personal lives
Technology can help us stay organized and on top of our schedules, with tools like calendars, reminders, and to-do lists. It can also help us be more productive, with apps and software that allow us to work more efficiently and complete tasks faster.
In addition to its effects on productivity, technology can also help us grow and develop as individuals. With the vast amount of information available online, we can easily access new ideas and perspectives that can help us learn and expand our knowledge. Technology can also connect us with others who have similar interests and can provide support and motivation for personal growth.
The Bad: The negative impact of technology on personal relationships
One of the biggest drawbacks of technology is the way it can negatively impact our personal relationships. With the rise of social media and the constant availability of smartphones, people are spending more time than ever looking at screens instead of engaging with others face-to-face. This can lead to feelings of loneliness and disconnection, as well as problems with communication and emotional intimacy.
The Ugly: The negative impact of technology on mental health
In addition to its effect on personal relationships, technology can also have a negative impact on our mental health. The constant flow of notifications and alerts from our devices can be overwhelming and lead to feelings of anxiety and stress. The blue light from screens can also disrupt our natural sleep patterns, leading to fatigue and irritability.
Conclusion
In conclusion, technology has both negative and positive impacts on our personal lives. While it can lead to feelings of disconnection and stress, it can also help us stay organized and productive, as well as support personal growth and development. It’s important to develop knowledge on the best ways to use technology (check our Guides!), find the balance and use our mobile devices in a way that enhances our lives without overwhelming us.
Methadone is a medication that is used to treat addiction to opioids such as heroin and prescription painkillers. It is a powerful opioid drug that works by binding to the same brain receptors as these other drugs, thus reducing withdrawal symptoms and cravings in people who are trying to overcome their addiction. However, because it is itself an opioid, methadone can be habit-forming if not used properly. This creates a parallel between methadone and the drugs it is used to treat, as both can be addictive and both work in similar ways to affect the brain and the body.
The use of methadone as a treatment for opioid addiction is controversial, as some people believe that it simply replaces one addiction with another. However, when used properly under medical supervision, methadone has been shown to be an effective way to help people overcome their addiction to opioids and improve their quality of life. It is important to note that methadone should only be used as part of a comprehensive treatment plan that includes therapy, support groups, and other interventions.
What’s BeReal and why is it controversial?
Another example of a parallel can be seen in the phenomenon of BeReal, a social media app that was created as an alternative to platforms such as Instagram and TikTok. The app was designed to challenge users to capture and share a photo of their daily lives in just two minutes, at a different time each day, in order to create a more genuine and revealing experience. The idea was that by forcing users to post whatever they were doing at that moment, BeReal would be more authentic than other platforms where users can carefully stage and edit their photos.
However, it has become clear that BeReal is not as authentic as it was marketed to be, as users still post carefully curated content in order to gain likes and followers. As a result, what was once marketed as an authentic platform has now become just another way to commodify users’ lives and share their carefully filtered highlights. In this way, BeReal and methadone share a parallel in that both were intended to solve a problem, but have instead created similar issues of their own.
What are your thought’s on this matter? Is it worth it to try to get rid of a problem by providing a solution that is identical to the problem? In case of methadone, there are proven advantages. In case of BeReal, we are not so sure.
On this article, our partner Chris Kaspar shares his insights on giving iPhones to kids and warns us: not only iPhone’s content is crafty but also its allure is powerful. Instead, he believes we should open doors for our kids’ entry into the mobile world with specific intent. Check here how you can make sure your kids have a positive experience with technology:
Imagine the human brain processing 11 million bits of information every second. So many details compete for our attention all the time. There has been much debate about how many items the conscious mind can store. MIT scientists re-evaluated the short-term memory capacity and offered insights that the brain can remember only up to four things at once.
If you are reading this, perhaps you often find yourself multitasking for entertainment purposes or, at work, dividing attention between different activities. Wait. What? You probably missed something you wanted to see, feel, or hear. As already mentioned in our Ultimate Digital Detox Guide, that often happens when your mind is overwhelmed with information.
Furthermore, researchers are examining how excessive smartphone use damages relationships and health. Thankfully, no evidence suggests you should abandon your phone entirely. What matters is that you use it wisely and less and consider digital detox to cultivate mindfulness and restore your interaction skills.
Ironically and luckily, there are mobile apps that help with this in different ways. In this up-to-date guide, we from The Good Phone Foundation will give you information about some of the best digital detox apps, helping you cut the cord from your phone to become more healthy, focused, and productive. So check here the best apps for Digital Detox:
AppDetox
AppDetox is a free mobile app that allows you to track how much time you spend using each one of your other apps. You can select from an array of rules which you can customize to control your app usage. AppDetox gives you a clear picture of your digital detox by making you aware of how many times you opened apps and overstepped your own rules.
Cleverest: Focus Digital Detox
Cleverest is a free app created by Martian & Machine which helps you utilize the Pomodoro technique. Work is broken into 25-minute intervals in this method, separated by short breaks using a kitchen timer. In honor of the tomato-shaped kitchen timer, each interval is famous as a Pomodoro (tomato in Italian). Francesco Cirillo develops the method in the late 1980s. Today, apps and websites providing timers and instructions have made the practice widely popular. Hence, Cleverest lets you set time away from your device and grow an avatar in this process.
Flipd
Flipd is a free app with in-app purchases that tracks your digital behavior and lets you connect with a community of like-minded people focused on success and productivity. You can join groups with other achievers and set challenges for each other. By adjusting your own time without social media apps, you will be motivated to maintain it. You will also be able to create playlists with different calming sounds, from rain to crackling fire, that will keep your focus intact.
Social Fever: App Time Tracker
Besides tracking your app usage, Social Fever is a free app with a lovely design that helps you manage your quality time and health. It sends reminders to stay hydrated, reduce screen time because of eye strain, and break from continuous music listening. By reviewing your daily reports, you will be able to assess the positive impact of digital detox on your wellbeing.
SPACE – Break phone addiction
The SPACE – Break Phone Addiction is a free app with in-app purchases and perks that lets you know yourself better. You can understand your digital addiction type better by taking a short quiz. This way, you will know what and when to tackle when it comes to your digital detox. The app has a FOCUS option to create a non-distraction space for you by switching off all notifications that would interrupt your activities.
Microsoft Launcher
Here comes the Microsoft Launcher, which is more of a free productivity app than just a digital detox app. It offers many features, such as to-do lists, sticky notes, and calendars. You can choose from different layouts how to personalize your feed among lists of highly customizable organizers. The well-being app also tracks your screen time and helps you understand your phone addiction better.
Stay Free – Stay Focused
Stay Free – Stay Focused is a free app that offers you an overview of your daily phone use with insightful reports. You can compare your statistics to the trending data of other users. This app blocks distractions by offering three self-control modes: overuse warning when you use your phone too much, focus mode to keep you away from your phone, and sleep mode, which disables your apps.
Opal
Opal is a free app that helps you quit your social media addiction by blocking distracting apps and providing you with a customizable planner. You can follow your stats and see how your focus improves daily, thanks to accurate and concise reports. If you have the extra dedication to tackling your digital detox, you can make a timer that is impossible to bypass.
Digital Detox: Focus and Live
Digital Detox: Focus and Live is a free app with a beautiful illustrative design. It helps you break your phone addiction and build strong habits by setting challenges for yourself and your friends with different hardness levels. Additionally, you pay real money when you want to quit them, which is an extra incentive to keep track of your progress.
Forest: Focus for Productivity
Forest is an affordable app that offers gamification for productivity with imaginative and seamless design. It shows you a visual representation of your hard work and helps you stay focused by planting trees. With its motivating user experience, the app awards you every time you succeed in your mission, and the Forest team plants a tree in the real world.
Conclusion
Mobile apps can effectively track your progress in your digital detox journey while providing you with visual data. You get a good grasp of the physical and psychological effects and how to cope with your phone addiction.
The first step is to admit that excessive phone use impacts your daily and professional life. Symptoms include anxiety, lack of sleep, and poor relationships, which can affect alertness, concentration, memory, judgment, and motivation.
Additionally, besides following productivity stats, some well-being apps allow you to connect with your friends and a supportive community of like-minded people with whom you have shared goals and values. This experience increases self-belief, self-confidence, and self-esteem and fosters a sense of belonging.
The mobile apps listed above pave the way to tackle your smartphone addiction successfully. It depends on you to start your digital detox today.
As the famous Google, Facebook, and SpaceX Executive Dex Hunter-Torricke said, video traffic accounts for more than 80% of all traffic online because content preferences have shifted from text to images to videos – and now live streams.
According to the CISCO Annual Internet report, videos are the biggest bandwidth consumer, and streaming three hours of video content generates more Internet traffic than whole household consumption. The global pandemic has further accelerated the demand for connectivity, and now that we are working from home, the number of mobile subscribers is also rising.
For example, TikTokis THE destination for mobile videos – it keeps gaining momentum with its simple features, such as easy phone video editing, various personalized attributes, face recognition, a wide range of music options, and user collaboration. The content creators’ enthusiasm does not finish – many of them claim that TikTok gained them traction on other platforms like Facebook and Instagram. In fact, users become even more addicted to social media as the infinite scroll leads to endless content consumption. The further they go in their feed, the more relevant and personalized the experience.
Participants in the video addiction race
Three apps with video features compete for user attention – TikTok, YouTube Shorts, and Instagram Reels. They have similarities and benefits, but their main difference is the target audience. Gen Z is ruling TikTok, and Instagram Reels has a more extensive reach but still has the social factor. YouTube Shorts is more favorable in Google Search and is perfect for a broader target audience. Statista shows that overall, 62 percent of global consumers use YouTube, which is mind-blowing.
TikTok is dominating with its easy-to-use interface and user-based content. YouTube Shorts and Instagram Reels are following and catching up with hours per day usage. However, rumors have it that TikTok’s influence may extend even more into News and Search as young people depend more and more on the app for discovery and interaction with news content.
In an era of a short attention span where we seemingly put some monumental effort into shortening various content,TikTok is extending the maximum video length from 60 seconds to 3 minutes and, now, to 10 minutes. Studies show that our attention is not getting smaller, but we deal with interruptions and filtering as more information becomes available. We are now making decisions about what content to focus our attention on.
This theory explains why so many people immerse themselves in binge-watching series on Netflix – yet another app that participates in the video addiction race. A survey conducted by the companyreveals that over 73% of the streamers feel good about binge-watching because they consider it a refuge from their busy lives.
Statistics on Tech Jury show that people spend an average of 6 hours and 48 minutes per week watching online videos. USA residents watch an average of 323 minutes per week of video content – on mobile phones alone!
While escapism is good for everyone because it can help prevent burnout and increase feelings of mental strength, you should not let it become avoidance. Our Ultimate Digital Detox Guide already mentioned that it is easy to become absorbed by devices, and excessive online time may indicate psychological issues. Video detox would be a great way to re-establish a healthy connection with yourself and your gadgets.
When do you need video detox?
Internet and social media unquestionably expand our perspectives and provide us with opportunity to connect globally. Web 2.0 started the creator economy of over 50 million independent content creators, curators, and community builders – including social media influencers, bloggers, and videographers. Our society shifted to value feeling fulfilled in our jobs, controlling how we spend our time, and being our own boss. In a world where creators do what they love for a living, fans strive to follow their path that never leads to a cubicle.
It is a positive turn-out for mental health, including that social media can be an early indicator of psychological issues based on publication behavior as an analysis of the causes of inferiority feelings shows.
However, social media has its dark side because it focuses on our digital lifestyles too much and might cause or increase many mental health conditions. People spending too much time online are more likely to suffer from such disorders.
In order to improve yourself, a video detox is an effective method since it is easy to become absorbed in your devices.
You will need video detox if you feel any symptom below:
Feeling immersed by social media – Infinity scroll leads to endless procrastination. If excessive technology use is getting in the way of your wellness, you might need time to refrain from using electronic devices for some period. Repeated interruptions interfere with concentration and impact productivity.
Feeling of inferiority and decreased self-esteem – Comparing yourself to others on social media can lead to unreasonable goals and a reduced sense of well-being. Researchers state that often this complex is the cause of eating disorders and body dysmorphia.
Anxiety and depressive symptoms – The problem of digital burnout has become prevalent, and it might be related to your leisure and working time. The excessive use of your devices can make you feel exhausted, anxious, depressed. Working only from home without having human interaction can induce diminished interest in your job.
Insufficient social interaction – The more you use social media, the more you experience higher rates of loneliness. According to Dr. Steve Rose, a licensed addiction counselor, social media has changed how we communicate, making us more connected but less social.
Our list of strategies below will help you develop a further plan since what constitutes healthy technology use varies from person to person. It is a big step to identify watching videos as an unhealthy habit because they can eat from your precious time. You should review your phone usage to know how much time you spend watching videos.
Here are the five steps we chose for you:
Move more, sit less.
It is hard to limit your screen time when you work on a computer, but you should consider breaking it up with regular activities for just one or two minutes. Research has shown that being inactive is associated with obesity, type 2 diabetes, some types of cancer, and early death. Professionals advise people to exercise regularly to reduce the risk of ill health from inactivity.
Turn off unnecessary notifications.
You should turn off your notifications because they distract you from your current activity. Most of the time, they come from social media to feed your addiction. You will notice that your productivity grows, and you are more focused once they are gone.
Reduce mobile games.
In general, every mobile app with gamification aims to capture your focus and snare you from the outside world. We live in an exciting era where technology’s capabilities are limitless. Game developers and designers use various game hooks to draw in existing players while expanding the user base to new players. They draw your attention and make you spend more time in the virtual world, but you also should control that urge and cultivate mindfulness.
Track your screen time and set limitations.
Realizing how much time you spend in infinite scrolling is another step to restoring your life balance. You can use apps or phone features to monitor your activity. Create strict guidelines when you spend time on social media and stick to them. For example, you can set alarms like reminders to pull you out from your social media hypnosis.
Hard for you to quit? Spend time with mental health counselor.
A therapist specializing in addiction can assist you if you’re having trouble adhering to reasonable time frames or balancing online and offline life. Likely, you will not need their services forever. You will receive proper advice on how to deal with depression and anxiety if these are part of your symptoms.
Summary
Video addiction has had a long history for humans. Studies have conceptualized and discussed that we have been absorbed by TV since the 1970s – long before internet addiction has overtaken us. Scientific research on screen time usually focuses more on children’s overuse, but adults are also susceptible.
Video content consumption nowadays has been moving to mobile, and most of the global population surpasses the recommended limits of viewing sessions. Continually, smartphone ownership is increasing – the latest figures show 79% since 2016. The video became such a crucial part of mobile consumption that a study showed that 47% of millennials and older respondents would rather watch their favorite shows on social media if available. Streaming services such as Netflix, YouTube, and Hulu have been on the rise, and for the first time last month, they surpassed cable TV in U.S. television consumption.
In recent times, consumption of online video content has been witnessing a shift from mobiles to big screens, helped by factors like affordable smart TVs and increased broadband penetration. Additionally, this has nothing to do with cable TV. Video and TV are decoupling, and smartphones and social networks are heavily laden with video content. As a result, millennials prefer to watch TV series on streaming platforms rather than on live TV.
Healthcare professionals keep advising people to reduce screen time, especially before bed, including not putting a TV in their bedroom and not leaving their phone by their pillow. It would be a bold start for your video detox – are you ready for it?
Are you addicted to your mobile device? This guide will show you how to cut the cord and break your phone addiction without going completely offline.
What is Digital Detox (and why does it matter)
The information that whelms us for an hour on the Internet has exceeded many times the knowledge of the world that our ancestors had received for a lifetime two centuries ago. Nowadays, you can find the answer to nearly any question that pops into your mind, watch live streaming of current world history-making events, or video chat with your faraway family members, friends, and co-workers.
But does consuming technology interfere with your everyday life? Are you investing all your thoughts in it instead of in school, work, or relationships? Are you eager to check your notifications every minute or passively scroll through content on social media?
If your answer is yes, it may be time for you to consider a digital detox.
Studies prove that excess tech use is getting in the way of your wellness, and you might need time to refrain from using electronic devices for some period. This way, you can reduce stress and focus more on interaction with others.
Moreover, as a result of the COVID-19 crisis, the use of digital tools is heightened, particularly during remote work. A research paper published in June 2021, “From cognitive overload to digital detox: Psychological implications of telework during the COVID-19 pandemic”, analyzes the relationships among digital work tools, cognitive overload, digital detox measures, workplace performance, and well-being. According to the study, working from home increases flexibility but also brings mental challenges, including the need to use digital devices more frequently.
Due to these factors, digital detox has recently become popular as a recovering method from digital-related stress. In our guide, we provide you with information, pieces of advice, and resources that will help you achieve a better balance in your life.
Digital Detox History
Users have been concerned about the adverse effects of screen time on their mental and physical health since the advent of the World Wide Web. Records show people have attempted to spend time away from devices for over 20 years:
As concerns about excessive screen time grow, so is the impulse for digital detox.
In 1998 with the invention of the World Wide Web, many psychologists and anthropologists predicted the preoccupancy with the Internet. For ten years in which restlessness and anxiety were constantly increasing while using digital devices, in 2008, China was the first country to announce this state as a mental illness.
Researchers have been continuously expressing concerns about the impact of social media on adults and children’s brains. As a result of the COVID-19 crisis and nationwide lockdowns, people have been inexorably using digital technologies at an increased rate since 2020. In the absence of face-to-face interactions, the brain looks for non-social stimuli to induce dopamine release. We are now relying on digital detox as part of our daily routine.
When do you need Digital Detox?
The Internet and social media have undoubtedly expanded our point of view and simplified our lives. They provided us with the immense opportunity for connections outside of our community. Web 2.0, in particular, has turned billions of people into creators and has allowed access to information much faster than before. These are all positive effects on mental health.
Additionally, social media can act as an early indicator of psychological issues based on publication behavior. For example, researchers can easily use it as a reliable source of inferiority-related data, as stated in a scientific report from March 2022.
However, social media has its dark side because it has an engrossing focus on our digital lifestyles and might cause or increase many mental health conditions. Such disorders are more likely to occur in people who spend too much time virtually.
Because it is easy to become absorbed by your devices, a digital detox is an effective way to improve yourself.
You will need digital detox if you feel particularly any of the symptoms below:
Addiction to social media – You cannot control how long you use your phone. Time often passes in scrolling through content without you noticing.
Feelings of inferiority and decreased self-esteem – Social media makes you set unreasonable goals and have a lower sense of well-being when comparing yourself to others. Psychologists often identify this complex as the cause of eating disorders and body dysmorphia.
Lack of connection – Dr. Steve Rose, a licensed addiction counselor, writes that social media has shifted human communication, making us more connected but less social. The more you use social media, the more you experience higher rates of loneliness.
Anxiety and depressive symptoms – The problem of digital burnout has become widespread, and it might be related to both your leisure and working time. Spending too much time on your digital devices can make you feel exhaustion, anxiety, depression, or diminished interest in your job.
Deterioration in concentration and other symptoms of Attention Deficit Hyperactivity Disorder (ADHD) – We have long known that repeated interruptions interfere with concentration and impact productivity.
How to Reduce Screentime
Digital detox often means fully disconnecting from all screens and devices. However, according to Dr. Carol Vidal, M.D, Ph.D., ditching technology altogether is not going to work for most people, so cutting down seems more feasible. Strive to be offline for at least a few days, and then assess the time you spend online.
We from The Good Phone Foundation have put a list of strategies with which you can experiment. They will help you develop your plan since what constitutes healthy technology use varies from person to person.
Consider reducing anything that makes you feel stressed or eats from your precious time. Identifying unhealthy habits helps you get a clear picture of your phone usage and review it.
Here are the five steps we chose for you:
Turn off unnecessary notifications. Every notification and its vibration are a distraction that interrupts your current activity. The best thing you can do is turn them off. Most of the time, these are ads or warnings you never read anyway. Once you do it, you will notice that you are staying more focused, and your productivity increases.
Cut down video games. We are living in an exciting era where technology’s capabilities are limitless. Video games are developing and becoming more and more exhilarating with each day. Moreover, blockchain completely changed how developers and players perceive the virtual world, where you can be part of different gaming universes and sell your assets. Overall, VR/AR simulations and gamification give you reasons to spend time in cyberspace, but you also have to control that urge and cultivate mindfulness.
Maintain a daily schedule when you take time away from screens. Screens are hard to avoid if you work at a computer, so taking a break is even more vital. You have most probably heard of the term “Zoom fatigue” and even most probably experienced it. Erin Eatough, Ph.D., advises stopping multitasking while having an online meeting at all costs. It can burn additional mental energy, leaving you feeling exhausted. Reduce distractions and set time in your calendar to remind you to go for a walk or to eat lunch away from your desk. Leaving your phone behind will be the best option.
Break away from technology regularly. Occasional breaks can help you reduce stress levels and improve sleep quality. If there is any app that prevents you from spending quality time, you should consider deleting it. Be mindful of your actions – whether you check your notifications when you wake up or send emails before bed – decide if it is the proper time to engage in them, and postpone them.
Consider contacting a mental health counselor. It may be time to seek professional assistance if you are experiencing some of the symptoms listed above in the “When Do You Need a Digital Detox?” section and your behavior with technology or certain apps and sites starts interfering with your daily functioning. You will receive proper advice from mental health specialists on how to deal with depression and anxiety.
The Potential Challenges and the Upsides of the Digital Detox
Our ultimate guide unquestionably helps you beat technology addiction. As many upsides the digital detox has, it brings some potential challenges, too. We will specify them in two separate lists below to help you build a better strategy for healthy technology use. Once aware of them, you can plan wisely, and the digital detox process will be easy.
The Potential Challenges of the Digital Detox
The potential challenges you could meet during a digital detox vary from one person to another. You should prepare for them and write them down – later on, your list will help you better understand your impulses and how productively you address your addiction.
It is hard not to share a moment with your online friends.
If you decided to switch off your phone for some days, craving it is understandable because you get used to spending a lot of your time online and sharing moments of your life. Your brain will pressure you to give in to your addiction. Most likely, you will experience phantom phone syndrome. You will feel your phone vibrating in your pocket or hear it ringing. Psychologists claim it is a result of increased stress levels, which cause sensory input misinterpretation. It is important to remember that you will experience these symptoms during the very first stages of digital detox, and you will get better once they disappear.
You will be isolated from the information.
Social media has been a source of sharing news. While you cannot fully trust the content there, it is no secret that social networks impact governments and create massive political movements. Before you start your digital detox, you should consider other sources of information not to be in complete darkness, especially if you are an active citizen in your society.
As more time you spend in digital detox, the bigger the email storm is later.
If all you do is check your emails every five minutes, you should give your brain a proper rest – hide your phone, bury your tablet, unplug your laptop, and go on a vacation with no internet. You should carefully assess how much time you will need and plan it. Afterward, notify all your colleagues and friends and leave an automatic Out-of-Office message. You can delegate access to your mailbox – therefore, you will not be entirely buried by emails and anxious when you return.
The Upsides of the Digital Detox
You will feel better once you cope with the potential challenges and complete your digital detox.
You are less anxious and more focused. Researchers have pronounced concerns that the increasing social media use has hindered our focus to a large extent on top of feelings of depression and anxiety. A digital detox can help you tackle mental health problems and strengthen stress management skills. It will make you feel better about yourself while getting a longer attention span.
Having more time means feeling more productive. Social media poses a notable distraction even if you turn off your notifications or silence your phone. During your digital detox, instead of spending time in infinite scrolling, you have time to do something offline – read, go for a walk, meet with friends, etc., and improve your well-being significantly.
You are more enjoyable to be around when you live in themoment.Journal of Social and Personal Relationships published a study in 2012 examining mobile devices’ impact on face-to-face communication. According to the authors, having a phone around interferes with intimacy between two people. Before practicing digital detox, you may have obsessively checked your phone for new social media updates during meetings. A technology break will strengthen your relationships, which is one of the most rewarding benefits.
You will notice that the quality of your sleep improves. Many of us check for new content and messages after getting in bed, fully realizing that devices emit blue light that interferes with our sleep hygiene. While in digital detox, you discontinue the unnecessary technology use and stop feeling restless. You will reduce health risks by resolving this issue and improving your sleeping environment.
You can think about ideas and improve your creativity. Experts have long claimed that excessive use of digital technology hinders our ability to innovate. When devices distract you, they destroy your concentration, and you do not get enough time to focus on your concepts. A digital detox will help you be more self-aware and be a better problem-solver.
You show greater self-discipline. You feel rewarded when you show enough willpower to beat technology addiction. Setting your goals before you start digital detox is one of the most significant actions. After you fulfill them, you experience greater self-discipline and will have the courage to withstand your impulses and possibly any other addiction.
Children and Digital Device Use
Children take visual cues from their parents’ gaze from infancy, and it helps them form a secure attachment. According to a 2017 study, infants and toddlers living with their parents who were excessively using mobile devices experienced higher levels of distress and were less likely to explore their surroundings. Parental disengagement and unresponsiveness can harm their social-emotional development. The wellbeing of your children depends on your presence and self-awareness as a parent. However, digital technologies play an integral role in the daily lives of families, including the widespread use of the internet and mobile devices like smartphones and tablets. It is easy for children to slip into digital addiction, which can implicate their mental health issues.
Research on children’s engagement in global mobile activities as of September 2021, conducted by Statista, shows approximately six in every ten used mobile devices to play video games. In comparison, it is common to complete school assignments on mobile devices for 46 percent of the examined kids. Due to their inactive lifestyles, children overusing technology face many problems: sleep deprivation, eyestrain, and musculoskeletal disorders, on top of troubles with social skills. Regular physical activity for children will help them improve their brain health, manage weight, and strengthen their bones and muscles.
If you are addicted to digital devices, it is not your fault. The tech industry encourages compulsive behavior, famous as intermittent reinforcement – the term descends from research conducted by the psychologist and behaviorist B.F. Skinner in the 1950s. He believes it yields the greatest effort from the subject since the reward is delivered irregularly. The intermittent reinforcement makes sure you will keep coming back to something. You have probably noticed the push notifications of a social media app when you have not opened it for a while – it just reminds you of its existence and suggests you scroll for new content. Developers designed each platform to keep you engaged with rewards of a dopamine rush at irregular intervals.
Another big reason for digital detox and minimizing interaction is your privacy. Various apps track your location and preferences and share this information with marketing aggregators. Moreover, search engines like Google index serve up to anyone that looks for it and can access your full name, email and home addresses, and often more, depending on what you gave out to sign up for an account.
You can consider reducing your chances of getting hacked by deleting apps you do not need. As many as 800,000 apps on the Play stores can be Trojan horses to your phone. Despite appearing harmless and legitimate software on the surface, Trojans contain malicious code that can cause damage to your device. They can delete your files, install additional malware, steal your personal information, etc. To detect and avoid viruses check your apps , scan your devices regularly, and use a VPN on public Wi-Fi networks.
Closing
For many of us, a digital detox begins with reestablishing a healthy relationship with our smartphones. Create your strategy and start your process with the steps above and enjoy more quality time, better focus, and productivity.
You do not need to go completely offline for weeks ahead, but you should always practice a digital detox once in a while when you feel your self-control is slipping off.
You have taken a step that most tech addicts would never take toward overcoming their addiction to digital devices. In contrast, you will enjoy a host of life-enhancing benefits that will be beyond their reach.
