In the COVID-19 era, stress is at an all-time high for many people. We’ve lost jobs, experienced the loss of loved ones, lived in fear of the unknown—needless to say, we are stressed. Data from a survey by the American Psychological Association, Stress in America 2020: A National Mental Health Crisis, showed that 67% of Americans report feeling additional stress as a result of the pandemic.1 Social media and devices have made it next-to-impossible to escape from the realities of today. But, we also know that this stress is bad for our health. In fact, long term stress can have a negative impact on your immune system,2 so now more than ever, stress control is paramount. One way you can do that is through limiting your screen time, a digital detox, if you will.
If the thought of less screen time makes your palms sweat, keep reading. We want to support your quest to live a life free of stress and chaos. Here are some tips and tricks to get off of your devices.
READ MORE: How To Detox
Ten Tools In The Digital Detox Toolbox
1. Use the device usage tracking functions that come with your phone or tablet. The first step to solving any problem is recognizing it. While allowing your device to track your usage may feel a bit “big-brotherish,” it will help bring awareness to just how strong your devotion is to your device.
2. Set a SMART goal for social media limits. SMART stands for Specific, Measurable, Attainable, Realistic and Time-based and is a great way to outline your goals for device use. Going from 5 hours per day of device time to 1 hour may not be attainable, so be honest with yourself about where you are and where you’d like to be. Small changes can add up over time.
3. Get a good old-fashioned alarm clock. What does an alarm clock have to do with your phone addiction you ask? When your phone wakes you up in the morning, it’s hard to avoid the urge to begin your day with checking emails or scrolling through social media. Using a traditional alarm clock removes this first temptation of the day, setting you on a path for success of intentional use of your device.
4. Enlist support from those around you. A digital detox may make it harder for those in your life to reach you. Let them know ahead of time and ask for their support as you seek balance between the digital you and the real you.
5. Try a digital detox app like Opal, Flipd, Phoneless, Moment or Offscreen. It might seem counterintuitive to use an app to help you lessen your screen time, but these apps are created to help you block distracting apps, create use schedules, and set other limits to encourage more mindful device utilization. All of this may help you to be more intentional about when and how much you use your phone or tablet.
Research shows that using digital detox apps can promote self-monitoring to prevent the development of problematic use of social media platforms and compulsive smartphone use.3
6. Take advantage of airplane mode. If you want to use your device to listen to a music streaming service or a podcast, use airplane mode to limit interruptions from texts and phone calls.
7. Start a mindfulness practice with either meditation, yoga or both. Honing your ability to be present and cognizant of your behavior is a great way to begin to exercise control over behaviors.
8. Create screen free zones. Make the commitment to setting your device down before mealtime and walk away from it for the duration of the meal. This will help you connect with family or loved ones over a shared meal. If you are eating alone, you can really focus on the enjoyment of your meal. Bonus, being more aware during mealtime can also cut down on mindless eating which leads to weight gain.
Another great screen free zone is your bed. Put your phone on the charger on your dresser and put it on do not disturb. Set that alarm clock like we talked about and start to unwind for the night without suffering the effects of blue light caused by your screen. Exposure to blue light can suppress secretion of melatonin which can disrupt your circadian rhythms.
READ MORE: Shedding Light On Eye Health
9. Find a book to read before bedtime. Bedtime tends to be a time where many of us go down the social media black hole. If you are plugging your phone in away from your bed, you can replace the typical midnight stroll down social media lane by getting lost in a great book. Sometimes, switching up your schedule can be a great way to reset the system.
10. Make a mindful choice on where you get your information. You can cut back on the endless notifications by choosing trusted news sources and only checking those. Turn off notifications for everything else. If you are getting information from a source you know and trust, you can avoid going down the rabbit hole of fact checking.
You’ve Got This!
A digital detox might sound like a huge challenge, but it is worth the effort. Reducing time spent on devices can help with stress control, which may also help with proper immune function and better sleep. A couple of small changes can really add up. What are you waiting for? Time to thrive!
