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Could you go without any technology for a week? Imagine no phone, laptop, or gadgets, just a peaceful existence doing whatever you please. Although daunting, a digital detox is possible, even in a world where technology rules our lives. According to Dr. Chandni Tugnait, a psychotherapist and founder-director of Gateway of Healing, digital detox is the intentional act of abstaining from digital devices, screens, and internet platforms for a specific amount of time. It involves actively disconnecting from all kinds of technology, such as cell phones, laptops, social media, and email, in order to relax, reset, and reconnect with the present moment and the offline world. While some might limit their screen time, others may choose to detach themselves completely from all gadgets. Regardless of the approach, Dr. Tugnait's goal is to decrease the constant stimulation, distractions, and mental exhaustion that come from excessive digital use. A digital detox can positively impact your physical, mental, and emotional well-being in ways you may not even realize.
The benefits of a digital detox are largely dependent on how much time you currently spend online. While the specific advantages may vary from person to person, a digital detox will undoubtedly allow you to reclaim a significant amount of time. For some, it may significantly alleviate anxiety and the constant feeling of being on edge since they will no longer be bombarded by information and notifications. Here are some of the benefits:
Revitalizing healthy habits: Social media and technology tend to take a toll on our diet, exercise, and sleep schedule as we fear missing out on things and end up staying glued to our phones. This is extremely unhealthy. A digital detox can help to restore healthy habits.
Reducing the likelihood of addiction: Gadgets are addictive because they release dopamine, a reward hormone that makes us feel good and crave more of it. What we often overlook is that every scroll triggers dopamine release in the same areas of our brain that respond to addictive and harmful substances. A digital detox can help ensure we don't fall into this addiction trap.
Boosting self-image: Social media is usually responsible for setting unhealthy standards for what kind of body someone should have or what kind of job makes you worthy.
We have an opportunity to improve our self-perception and embrace our genuine identities by avoiding negative influences. By disconnecting from technology, particularly before bed, we can enhance our sleep quality by minimizing exposure to blue light that interferes with our natural sleep rhythms. This results in a more peaceful and restorative night's rest.
Rediscovering offline hobbies and activities can be a refreshing way to balance your life from a digital overload. A week-long digital detox can help you reignite your passion for hobbies and activities that may have been neglected due to too much screen time.
To ensure a seamless digital detox, it is important to inform your circle of your intentions. Notify family, friends, colleagues, and anyone else who may need to contact you of your decision to go on a digital detox and explain why you made this choice and how long you will be unplugged.
Set clear expectations by letting people know that you will not be reachable via digital means such as email, social media, or instant messaging throughout the detox week. Provide alternative contact information for emergencies or urgent situations.
Delegate any necessary responsibilities that require digital communication or access to someone else or schedule them before or after the detox week. Set up automatic email and voicemail responses to notify people that you will be unavailable via digital communication channels and when you plan to return.
Lastly, ensure that your emergency contacts and key service providers (e.g. doctors, utility companies) are aware of your digital detox and have a plan in place for any potential emergencies.
During your digital detox, it's important to ensure that others can still reach you if necessary, by providing alternate contact methods like a landline or a designated person for urgent messages. To avoid boredom and the urge to go online, plan a variety of offline activities and hobbies. You may also consider physically removing or storing your digital gadgets, or blocking notifications and apps. Experts suggest placing visual cues or reminders around your home to remind you of your commitment, avoiding places with digital stimuli, and using mindfulness activities when you feel the urge to use technology. Create guidelines for yourself, like designating technology-free zones or times in your daily routine. Motivate yourself to engage in healthy behavior.
In today's world of options, a digital detox is very possible. You can start your journey by making non-technical backups of important tasks and communications. It is important to start with a gradual reduction instead of a sudden complete reduction, so that we and those around us can gradually adapt to the changes without causing unnecessary disruptions. Our lives are now inextricably linked with technology. We use our phones to pay in stores, work on laptops and tablets, and stay connected with apps. Since the pandemic, our connection between life and technology has become even stronger. A digital detox isn't possible for most people because technology is so embedded in our lives that it's hard to go completely without a phone for an extended period of time. Try to completely unplug and explore other alternatives to minimize technical settings without completely unplugging.
