In our tech-filled world, whether it's for emails, social media, or virtual classes, I often feel as though I am glued to my device. While technology is very helpful, too much can leave me drained and distracted. Because of this, I decided to take a digital detox to recharge, refocus, and find balance.

What is a digital detox?

The point of a digital detox is to intentionally reduce screen time and focus on other areas of life. Taking steps towards a digital detox does not mean ditching your electronic device entirely; rather, it means learning how to regain control and create a healthy relationship with it. The technology you use should serve you, not vice versa.

How I knew I needed a digital detox

1. Irritability and dependency

When I was in a foul mood or became irritable due to not being on my phone, I realized I depended on it. This dependency was unhealthy and would take away from time meant to be tech-free.

2. Days flying by

I'd spend hours scrolling on my days off, only to check the time and realize the entire day had passed. It forced me to think about how I could better use my days rather than being glued to my device.

3. Constantly distracted

I started to realize my attention span had significantly deteriorated due to the many short-form videos I'd watch on my phone. This
was evident in my everyday life as I struggled to remain focused in class or conversations with others. It made me
evaluate where this came from and how it started.

4. Increased stress

I realized I was emotionally drained when I would constantly feel on edge and overwhelmed due to constant notifications and interactions online. This looming feeling and pressure to keep up made me reevaluate if my device was worth the stress it was causing.

While there are many other indications a digital detox may be needed, these are signs I saw in myself that made me realize I needed a change. If any of these signs feel relatable, a digital detox might be worth considering!

So, how does one take a digital detox?

What are your intentions?

It is important to set clear intentions of why you want to take a digital detox. This helped me, as I had something to look back on and encourage me to continue. Knowing the why can help you stay motivated and remain committed.

Replace screen time

Instead of scrolling, try filling that time with a hobby, exercise, or socializing in person. Use this unplugged time to explore offline activities that can bring you joy.

Schedule times and create zones

It's important to set boundaries. This can help accustom you to a new routine. Whether this is creating no-tech zones or no-tech times, this can force a habit of not using your device all the time. An idea is to set specific times throughout the day, like before bed or during meals, to step away and put your device down. Designate certain areas in your home, like your dining room or washroom, as no-phone zones to limit distractions and create balance.

Final thoughts, and what now?

Ease into it, step by step

Jumping into a digital detox can be difficult. It is important to be patient with yourself and ease into this new routine little by little. Starting off slow and steady can ensure that this sticks. Try starting small by reducing screen time by 30 minutes a day and gradually increasing from there.

How did it make you feel?

Not everyone is the same. It is important to decipher for yourself if this is something that truly benefits and serves you. Maybe after a few days/weeks of actively trying to do a digital detox, reflect on the time and analyze how it made you feel. Did you feel more present, more energized, or did it possibly do something else entirely?

Sustain it if it worked for you (does not have to be a one-time thing, but a lifestyle)

A digital detox may not fix all the problems related to device dependency, but it can help. If it did work for you, it might be beneficial to think of it as a lifestyle rather than a one-time occasion. Though transitioning to make it more long-term can be even harder than when you started, if you already saw positive results, making this a permanent routine in your life might be even more beneficial.