These days, it feels like we’re always online, doesn’t it? From checking the weather to reading the news, replying to work emails, watching videos, and messaging friends, we’re pretty much connected from the moment we wake up to the moment we go to sleep. So when people talk about doing a digital detox, it often sounds like something extreme, or perhaps even something impossible. Like it’s only something you’d be able to really do properly in a cabin with no wifi, no TV, and ideally, no phone signal.
And while that’s a lovely idea in theory, for most of us, it’s just not that practical. We’ve come so far with relying on tech and the digital world that trying to manage for too long without it, no matter how nice that might sound, just can’t be done because it’s crucial.
But even if that sounds bad, here’s the good news: you don’t need to go totally offline to enjoy the benefits of a digital detox, and you don’t have to delete every app or lock your phone in a drawer to get the benefits. The fact is that a digital detox doesn’t have to be all or nothing, even if that’s how it might seem at first – it can actually be something simple, flexible, and much more realistic. In other words, it can be something that just gives you a little breathing room. So in the end, it’s less about cutting out all screen time and more about being a bit more thoughtful with how you spend it. With that in mind, keep reading to find out more.
What A Digital Detox Can Actually Look Like
When people hear the term ‘digital detox’, they’re often going to immediately picture some pretty dramatic changes – no internet, no devices, maybe even going away from home for a bit to ensure they’re not tempted back online… And while that can absolutely be part of it, for most of us, it’s not about quitting technology altogether – it’s just about stepping back and giving your brain a break from the constant stimulation it’s getting now.
That doesn’t mean you have to give up your phone or unplug the wifi, but it does mean using your screen time for better things – things that are actually going to help you. That might mean you check social media less often, for example, or perhaps you cut down on doom scrolling in bed, or you stop watching TV an hour before you want to go to sleep. Even the smallest changes can make the biggest differences.
Why Detoxing Doesn’t Have To Mean Disappearing
The idea of disappearing from the digital world for a while can definitely sound pretty appealing, but it can also feel like a lot of pressure, which is the last thing you’ll want. For example, if your job depends on email, or your family lives far away and you like staying in touch, or even if you just enjoy your daily podcast, the idea of giving it all up for a week (or even a day) might not be all that realistic.
And the thing is, that’s okay – really. You’re allowed to enjoy the good parts of technology while still setting some important limits so you don’t stop enjoying them, meaning you can stay connected and not get overwhelmed with it all if you do it sensibly. So you can just have a reset, rather than a complete digital detox, and if you do that, at least to start with, you’ll find that’s a great way to clear out the digital clutter and perhaps even start to reconnect with the things that actually matter, online and offline.
Pay Attention To What Drains You
One of the first steps in any kind of digital detox or rest is working out what’s actually making you feel tired or distracted or whatever else it was that made you realise something has to change. The thing to remember is that not all screen time is the same, and scrolling through a feed of endless bad news and nastiness when you’re meant to be going to sleep is very, very different from video calling a friend or watching a documentary that you can learn from, for example.
So you’ve got to start all this by noticing what it is that works for you and makes you feel good, and what’s bad – and makes you feel bad. Think about what you feel like when you close down an app and that’s what you need to work with. Some apps and websites are going to leave you feeling energised and excited, and others are going to leave you feeling flat, and it’s those ones you want to remove from your life. Plus, when are you picking up your phone or going to those websites? Is it just a habit? Do you even know you’re doing it? Are you doing it because you want to or because it’s better than nothing? Of course, you don’t need to judge yourself (and it’s best if you try not to at all) – you just need to pay attention because the goal isn’t to be perfect, it’s just to be aware of what you do and why you do it.
Create Soft Boundaries
One of the best things about a gentle digital detox is that you get to set your own rules – you’re not banning yourself from technology, you’re just changing things a bit so you do things differently, and in the end that’s going to give you more space to breathe and feel better about things again.
So what do we mean by soft boundaries? Well, it’s going to depend on your lifestyle and needs, but it could be that you don’t have any devices in the room when you’re eating, for example, or perhaps you don’t look at any social media after 8pm (or whatever time works for you). Maybe you turn off notifications or put your phone on do not disturb mode – you can see the kind of thing we mean. It could even be as simple as having half an hour of screen-free time when you get up in the morning, and since most of us instantly reach for our phones, that might be a great place to start.
The reality is there’s actually no right or wrong way to go about this or to decide on your own specific boundaries, but the key is to choose the ones that you know are manageable, not stressful. The point is to take a little control back, and not to make life harder, so if it’s not working for you, change what you’re doing.
Make Time For Other Things
If you’re cutting back on some aspects of screen time, it really helps to have other things to do. These don’t necessarily have to be big hobbies or huge lifestyle changes – just small things that you enjoy that can take the place of too much of the negative screen time you might be involved with right now.
That could mean sitting in the garden with a cup of tea, reading a book, baking something, doodling, stretching, or listening to music (without any multitasking). It could be anything, as long as it’s something that makes you feel happy. The great thing about these little rituals is that they can do a lot to bring you back to the present and remind you that not every single second of every single day has to be filled with something – in fact, it’s better if it’s not.
And if you still feel like doing something online but you want to avoid the usual sites and apps you use, try something slower and more mindful like a puzzle game, putting a playlist together, or even an online game of bridge, for example. These are all great options because they keep your brain engaged in a calm way without getting you too distracted with the negative side of being online, which is ideal.
Think About What You Want From Your Screen Time
Part of enjoying a digital detox is discovering (or perhaps rediscovering) what it is you actually do like about being online when you get to choose and you’re not just looking at things because everyone else tells you to or that’s what you think you’re meant to be doing. So what parts of digital life work for you? Perhaps it’s staying connected to friends, learning something new, finding ideas for new hobbies or places to go, and so on.
Once you know that, you can start properly focusing on those things, and gently reducing the other things you currently do that don’t make you happy. As you can see, if you can swap a bad digital habit for a good one, it’s going to make a massive, positive difference in your life, and that’s not a bad thing at all. After all, if you’re going to spend time online (and we all do), it might as well be something that puts a smile on your face and makes you feel good.
