How to do a digital detox
When's the last time you took a break from social media? If you're like most people, it's probably been a few days at most—you might have put your phone down for an hour or two to watch a movie, play with your kids, or go on vacation. But what about taking a week off? Or even longer? As the old saying goes, absence makes the heart grow fonder. In other words, taking some time away from your phone and computer can help you appreciate them more when you're back online. It'll also give you more time to do things that don't involve sitting in front of a screen all day. So how do you actually unplug and take an extended break from social media?
Admit that you need a break.
You may think you can't take a digital detox because of the responsibilities that are on your plate. You might be worried that if you aren't available at all times, someone will get hurt or your business will fail. If this is how you feel, it's time to acknowledge that YOU need a break—and it'll actually make you more productive and happy in the long run!
The result of taking breaks here and there will be less stress, more productivity in the form of getting things done without feeling overwhelmed by emails and social media notifications (which means less time spent on those platforms), more time for friends and family—and most importantly: more time spent focusing on what matters most to YOU.
Set your detox time and goals.
Now that you've decided to take a digital detox, it's time to figure out exactly how long and what goals you're going to set for yourself.
Decide on your period of time: The first thing to do is decide when you will start your detox. Some people prefer starting their digital detox on New Year's Day or some other large holiday or event. You can also choose any other day for your digital detox; just make sure you plan ahead so that no one expects anything from you during this time!
Decide on your goals: Once you know when your digital break will begin and end, it's time to decide what kind of results and accomplishments will constitute success in accomplishing these goals. What kinds of things could be considered successes? Perhaps sharing more with friends and family face-to-face by having them over at your place without distractions like phones nearby would be a good goal for one week out of the year; another person might want simply not checking their phone every five minutes throughout an entire day as an accomplishment worth celebrating!
Outline what you will do offline instead.
Here's the thing: if you're going to spend more than a few hours disconnected, you need to know what you're doing with that time. You can't just turn your phone off and then not know what else to do with yourself. That'd be like ordering takeout and then letting the delivery guy just leave it on your doorstep without having any idea of how long it'll be until he returns. You've got to have some sort of plan!
So think about what activities actually appeal to you when they're done in real life rather than online—things like reading a book or going for a walk or spending time with friends and family. Then consider ways that each of those activities could also involve digital devices (we live in an era where apps exist for pretty much anything), but do so only after forming a habit of keeping those devices away from yourself for longer periods of time.
Tell everyone that you'll be taking a social media break.
Tell everyone that you'll be taking a social media break.
Let them know exactly how long it will last, and why.
For example, "I'm going to be offline for the weekend to focus on my health." Or, "I'm going to be offline until I've read through all these books." When you're announcing your social media detox, be sure to explain that the reason behind it will give others an idea of what they should expect from you during this time period—you might need some space and quiet time; or maybe you'll even become more assertive and outspoken when interacting with people face-to-face or over text message while you're offline. Be prepared for any responses they have as well (e.g., "Why are you taking a break?").
Keep the phone out of reach (or give it to someone else).
If you think you won't be able to stay off your phone, or if you're worried that you'll constantly be tempted by it during your digital detox, consider these options for having it out of reach:
Give it to someone else.
Hide it.
Leave it at home. (Or just leave without taking the phone with you.)
Leave it in the car.
Set up an auto-responder.
If you're feeling like you can't get away from your inbox for a day, consider setting up an auto-responder. You can use a service like Unroll.me to let people know that you're taking some time off and will be checking back in on them later. Or, if Gmail is more your thing, open up the compose window and click on "Reply All" in the bottom right corner (it looks like three dots). Then select "Forward." When prompted, choose "Send as an Email" and then enter an email address where people can find out when you'll be responding again.
For Facebook users: Go to Account Settings > Security > Email Notifications; under "When someone sends me a message," select "Don't show notifications" or any other option of your choice.
Keep yourself accountable.
Tell a friend or family member that you're doing this, and ask them to check in on you.
Set a deadline for when you'll be done with your digital detox. Make an announcement on social media that it's happening, so friends can spread the word.
Make a list of all the things that distract you from doing your work—and share it with someone else! That way, if they see something bothersome on your screen (like Facebook or Instagram), they can remind you about why it's not good for your productivity.
Ask a friend to hold you accountable for sticking to your plan by checking in with them regularly during these 28 days—or even just once per week—so they can report back if there are any slip-ups along the way.
There are also apps available like BreakFree (Android) and ColdTurkey (iOS) which allow users to block access to specific sites or apps without having to manually delete accounts or set timers every time they want some down time away from their favorite distractions
Taking a break from social media is good for your mental health
Let's be honest: social media can be addictive. It's easy to spend several hours a day scrolling through Instagram and Facebook, catching up on the latest news stories or binge-watching a TV series. And while you might think that digital detoxing would just mean not using your phone or computer for a week, it actually requires more than that.
In order to truly unplug from technology and all its distractions, you need to cut off all forms of communication with people—not just emails and text messages but also phone calls and face-to-face meetings as well. You also have to give yourself some time away from work so that you don't feel any guilt about not fulfilling your responsibilities at work (or school).
When done correctly, taking breaks from social media can have many benefits for both your mental health and physical health:
Conclusion
Most of us are addicted to our smartphones, but that doesn't mean we can't do anything about it. Taking a break from social media is good for your mental health, and you don't have to go cold turkey. Instead, try cutting back gradually over time until you're comfortable without Instagram or Facebook. You may even want to set goals like reading one book each week or going on an adventure every weekend before starting your digital detox journey!
