Digital Detox: Unplugged and Reconnect with Life

 The world has become digital in every aspect. Nowadays most of us spent more time with screens than our family members, nature and even with ourselves. In such environment idea of digital detox gets close to our heart.

Most of us so much addicted with digital world that the first thing we do after getting up is to check our mobile. We watch series and videos till very late in the night. Every time our mobile beeps we have strong urge to check what it is. There is strong urge to respond to every ping.

This is how our life has been shaped by this digitalization. Our world has become suffocated by this constant connectivity.

Recent studies suggest that on average an adult spends more than 7 hours with their screens. They often sacrifice their basic needs such as sleep, drinking water, mental clarity and most importantly their personal relationships.

This digital overload increases the level of stress and anxiety. You feel more exhausted mentally without doing any physical work. This is the irony of today’s world that all these devices says that they are connecting you to the world but actually these digital world is isolating you.

Digital detox is not just putting your phone aside but it is an effort to unplug from digital world and involve yourself in the world around you. This is an intentional effort to be present in the world around you. And this detoxification form digital world will bring drastic change into your mental well-being.

This is guide for those who are overwhelmed by the notifications, social media and wants more peace in their lives.

We’ll explore how to do a digital detox for the betterment of ourselves. We will also highlight the benefits of unplugging from technology in more practical ways. We will provide you with essential guideline to reconnect with life after a digital detox.

Main Problem with Constant Connectivity

Now the world has become hyper connected. It is to be believed that being online is default status. Most of us remain online throughout the day. Most of stay just glued to the screen whether watching series, social media or just scrolling through the screens.

It is no doubt that digitalization has made our life more continent to know about the world but at the same time it has change our minds, feelings and interactions with the world.

 The Hidden Cost of Digital Overload

If your screen time is higher than this constant digital stimulation has serious effects on the mental as well as physical health.

 American psychological Association writes in their report that excessive screen time is directly associated with higher level of depression, anxiety and stress.

If you use digital screens for long time it may lead to sleep disturbance as well as your focusing power. You find your selves unable to focus your attention and it also causes cognitive Fatigue.

Many experts call it as is digital fatigue, which is due to over use of digital screens; this is actually a mental exhaustion which limits your mental powers. You may feel that you can’t concentrate on things that are the effect of digital load.

  Connected but actually disconnected

 Have you ever felt like you are emotionally and socially disconnected while staying online and connected with digital world?

When you scroll through this digital world of Facebook and Instagram and watch the perfection in others, sometimes it leads to the envy, comparison and distortion. So digital world replaces your sense of meaningfulness and your relationships get disturbed.

A fulfilling life is one in which you enjoy and live in that moment but notifications from digital world demands constant attention. You stay in that world rather than in real world. Constant attention towards this digital world creates a sense of urgency which leads to stress.

  What is a Digital Detox?

Digital detox is when you take intentional break from these digital screens. The purpose of digital detox is to reduce stress and reconnection with the real world.

When we say that we want to detox from digital world it doesn’t mean that we cut off from these devices but actually it means that how you rest your relationship with the digital world. It is actually development of balance between the digital world and the real world.

When we try to define digital detox in simple world it is unplugging from the screens for a period of time. This period is actually well set by you. This depends on you that for how long you want this break.

The main aim of this break from digital world is to step away from digital distractions and take some rest to reconnect and feel real life experiences.

Every person has different approach towards digital detoxing. There is a group of people who chooses complete digital fast, that they totally avoid use of screens.  Others may have a different approach like:

• They don’t use social media for a week or two.
• They turn of notifications so that its ping doesn’t distract them.
• Some people can limit the screen time to 1- or 2 hours.
• They may make a rule that there is no phone zone area in house like bedroom or dining tables.

Digital Detox is creating Healthy Boundaries

Digital detox doesn’t mean that you completely get cut off from the technology and screens. It is about developing healthy boundaries. It is about to set limits to its use. Digital world should be used in such a manner that it should enhance your productivity rather than controlling your life.

  Signs when you Might Need a Digital Detox

If you feel any of the following sign then you should go for digital detox. It will be beneficial for you.

• When you are away from phone then you feel anxious and irritable
• You check your social media and emails compulsively
• If you find yourself unable to focus and concentrate
• If you have trouble in sleeping
• When you spend more time being online then you intended
• If you miss interactions with real world due to screen time

When you recognize any of the above sign then you must go for detoxification from digital world.

How to Start Your Digital Detox

In today’s digital world it seems very difficult to take break from screens because we have intertwined our lives with the technology very deeply. In such scenario even a small step towards break from digital world can bring positive change into your life.

This guide will provide you practical tips to detox yourself from the digital world. You can incorporate these tips into your lifestyle to bring change.

Assess your Digital Habits

It is important for you to estimate that how much time you are spending with your screens. First you need to observe it for 2-3 days that how much time you are spending with your screens.

• How many hours in a day you spend watching phone, computer or TV?
• Most of the time you spend with which platform?
• After spending time with screens what do you feel? Tired, anxious or distracted?

The very first step is to identify your screen time. It will make a clear picture in your mind and you will better do detox yourself.

  Make Clear Goals and Boundaries

Second thing in journey towards detoxification is to set clear goal and boundary. You must ask yourself that what you want to achieve?

• Reduce stress or anxiety?
• To sleep better?
• Reconnect with family and hobbies?
• To focus and concentrate better in daily life?

When you have stated your goal clearly then next step comes that is to set specific boundary for yourself. For Example

• No phone after 8 p.m.
• Social media free weekend
• Only check email once or twice a day
• No screens when with family

You can make rules according to your need so that you better stay committed.

 Choose a Realistic Time Frame

It is not necessary for you to completely shut off the digital screens but you can start with small steps to get benefits of digital detox.

• Unplug yourself for 1-2 hours each evening called as mini detox.
• You may spend a full day with screen known as one day detox.
• You can choose to stay unplugged from screens from Friday night till Sunday evening called as weekend detox.
• You can take extended detox in which you can stay off from social media and non-essential screens for a week.

In this regard it is essential to stay committed and consistent with your intentions. It is better for you to develop a habit of staying disconnected.

Inform Others and Get Support

If you are going to include this detoxification routine in your life then you must inform your colleagues, friends and family about it. This will help others to get worry about you as you won’t be reachable online during your detoxification routine. It will also save you from misunderstandings.

You can invite your family members, colleagues and friends as well to make it enjoyable. It will also create accountability.

Remove Temptation

You can make detoxification easier by minimizing digital triggers:

• Delete or hide distracting apps
• Use apps like Freedom, StayFocused or Forest to block usage
• Turn off push notification
• Use grayscale mode to make your phone less appealing

When you will decrease the temptation then you will be more likely to get succeeded in your digital detox.

Offline Alternatives

It is best to make an alternative plan that what you will do while you will be unplugged from digital world. If you will not have alternative activity then your detoxification will not be succeeded.

Here is the list which you can use as alternative

• Go for a walk in nature
• Read a physical book or magazine
• Journal your thoughts and goals
• Cook a new recipe
• Go for gardening if you like
• Try a creative hobby like painting, writing, music
• Spend quality time with loved ones
• Practice meditation

The key function of digital detoxification is to replace screen time with activities that nourish your mind and soul.

    Track Your Progress and Reflect

When you successfully enforced your plan and succeeded then you need to reflect:

• How do you feel mentally, physically and emotionally?
• What did you learn about your relationships with technology?
• Which are the good habits you want to maintain?

You must note down your observations and you will be surprised to know that you have become lighter, calmer and focused.

By following above mentioned steps you’ll begin to build a healthier and conscious relationship with technology.

The Emotional and Mental Benefits of Digital Detox

One of the most immediate changes which are reported by most of the people after detoxification is development of the sense of stillness. When they are not feeling any pressure from social and digital world their mind and soul gets some space to breath.

Most common benefits of unplugging are as follows

• Improved focus and productivity
• Reduced stress and anxiety
• Better sleep quality
• More meaningful conversations
• Greater presence in daily life

These advantages of unplugging have far greater importance for our brain. The intention of spending time away from the screens allows your nervous system to restore and recalibrate.

 Reconnecting with Life after Digital Detox

Digital detox is not just about taking break from digital world, but it is actually returning to the world which matters to you. It will bring you back to relationships, personal growth and mental clarity and brings back the real world joy.

  Rediscovering Simple Joys

When you are not spending time with digital world you become aware of your surroundings and live in the moment which make you to enjoy.

 During a detox, many people rediscover:

• Creative hobbies they once loved
• Time to think without distraction
• The pleasure of analog tasks like journaling, drawing or gardening
• Stronger connection with loved once

The heart of digital detox is not just cutting out screens but reclaiming the richness of offline life.

Choose to Unplug and Reconnect

In a world where connectivity has become the norm, in such times raking a step back seems like counterintuitive, but it is now more essential to go for it.

Digital detox is not just cutting you completely from digital world but it is actually reclaiming the real life in its full essence. It is actually about reclaiming your attention, protecting your mental health and reconnect with what is shadowed by the screens.

Take a Digital detox Challenge

Its time for you to take digital detox challenge today. Try with

• Start with one digital free evening
• Do a 24 hour social media fast
• Create a no screen after 9PM rule

Track what you feel and return to real life enjoyments.