How Digital Detoxing Can Help You Reclaim Your Mental Wellness

Rebecca Leon, MHC-LP

In today's hyperconnected world, constant screen time has become the norm. While modern technology certainly has its benefits—instant communication and access to information at our fingertips, to name a few—it can also significantly impact our mental health. The relentless barrage of notifications, social media updates, and emails can lead to stress, anxiety, and a diminished sense of wellbeing. A digital detox can be a powerful way to reclaim mental wellness and restore balance in our lives.

The Impact of Constant Digital Connectivity on Mental Health

The pervasive use of digital devices affects our mental health in various ways. Continuous exposure to screens can cause digital fatigue that leads to eye strain, headaches, and disrupted sleep patterns. Research suggests heavy device use, particularly before bedtime, can interfere with sleep quality and quantity. One study found that children who used digital devices at bedtime experienced significantly poorer and shorter sleep. Additionally, the study identified a link between nighttime tech use and higher body mass index (Cherry, 2023). Social media, in particular, can contribute to feelings of inadequacy, loneliness, and anxiety as it leads to social comparison on a platform where people highly curate and select only the best parts of their lives to display. You might feel that everyone else is living a fuller, more prosperous, or more exciting life based on the small, curated snapshots you see on their Instagram or Facebook (Cherry, 2023)

The pressure to stay connected and responsive at all times can be incredibly stressful. According to the American Psychological Association, a fifth of U.S. adults (around 18%) named technology use as a significant source of stress in their lives (Cherry, 2023). The root cause of this stress may be linked to the inability to disconnect from work emails and notifications, extending working hours, and blurring the boundaries between personal and professional life. This constant state of alertness prevents our minds from truly relaxing, leading to chronic stress and decreased mental wellbeing.

Strategies for a Successful Digital Detox

1. Set Clear Boundaries:

• Define specific times of the day to check emails and social media. Avoid using digital devices during meals, before bedtime, and first thing in the morning.

• Communicate your digital detox plans to friends, family, and colleagues to set expectations for your availability.

2. Designate Tech-Free Zones:

• Create areas in your home where digital devices are not allowed, such as the bedroom, dining room, or a cozy reading nook.

• Use this space for activities that promote relaxation and connection, such as reading, meditating, or having conversations with loved ones.

3. Schedule Digital Detox Days:

• Dedicate one day a week to completely disconnect from digital devices. Use this time to engage in offline activities that bring you joy and relaxation.

• Explore nature, engage in hobbies, or spend quality time with family and friends.

4. Use Digital Wellbeing Tools:

• Take advantage of apps and features designed to monitor and limit screen time. Set daily limits for social media use and enable “Do Not Disturb” modes during work or rest periods.

• Regularly review your screen time usage and make adjustments to reduce unnecessary digital consumption.

Balancing Technology Use with Mindfulness Practices

Incorporating mindfulness practices into your daily routine can help balance technology use and improve mental wellbeing. Here are some tips to integrate mindfulness into your digital detox:

1. Practice Mindful Breathing:

• Take short breaks throughout the day to focus on your breath. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

• This simple practice can help center your mind and reduce stress.

2. Engage in Mindful Activities:

• Replace digital time with activities that promote mindfulness, such as yoga, meditation, or other forms of exercise.

• These practices help ground you in the present moment and enhance your overall wellbeing.

3. Be Present:

• When interacting with others, put away your digital devices and give them your full attention. Practice active listening and engage in meaningful conversations.

• Being fully present in your interactions creates deeper connections and improves emotional wellbeing.

4. Mindful Consumption:

• Be intentional about the content you consume online. Choose information and entertainment that enriches your mind and aligns with your values.

• Limit exposure to content that triggers stress or anxiety.

Digital detoxing is a valuable practice for reclaiming mental wellness in our hyperconnected world. Setting boundaries and incorporating mindfulness practices into daily life can help deal with the stress of constant screen time. These strategies can help improve emotional wellbeing and overall quality of life, creating more balance and empowering us to spend less time looking at screens. 

Sources

Cherry, K. (2023). How to Do a Digitial Detox. VeryWellMind.