The Benefits of Unplugging

Understanding a Digital Detox on National Day of Unplugging

It is National Day of Unplugging, what better day to understand the benefits of unplugging our devices for your mental health?!

You may find yourself glued to your devices. You may find yourself distracted, unable to do more than one thing, or you may have friends/partners who tell you that you prefer your electronic devices more than them. Are you oversharing on social media? Finding yourself spending more time on social media than in person with friends in real life? Having difficulties with your work/life/school balance? Is this you? A digital detox may be just for you!

A true unplug is referred to as a “digital detox”. Digital detox is when you intentionally reduce your time using your technology including smartphones, tv, computers, and tablets. Many will set a specific period for the detox, like a day of the week (i.e. Saturdays) or a reduction (i.e. maximum thirty minutes a day). The most common things to avoid in your digital detox:

• Email
• Text messages
• Video games
• Smart phones, tablets, laptops, and computers

A social media detox is similar to a digital detox. It involves taking a break from all your social media including Facebook, Instagram, Snapchat (yes, those streaks!), and Twitter. This form of digital detox is the most popular form.

Benefits of a digital detox:

• Spending time offline can improve our relationships in real life.
• Positive changes in mood.
• Improved sleep.
• Reduced anxiety.
• More time for things that bring your joy.
• Better work/life balance.

In a poll conducted by Common Sense Media, 50% of teens reported that they were addicted to their mobile devices. And 78% of teens reported they checked their phones once per hour. And teens spend nearly four hours on their phones per day.

How to do a digital detox:

1. Set a Realistic Goal

It may be unrealistic to completely detach from your devices. Pick a goal that works for you, and your lifestyle! First try a mini detox at the end of your workday. It is also helpful to pick a time at the end of your day when you want to be free of things like email, social media, texting, online videos, and other electronic distractions.

2. Set Limits

It may not be possible to be device free. Set limits on devices so they do not interfere with your mental health and well-being. For example, consider leaving the phone during meals with your family and friends. Setting these types of boundaries will allow you to better balance relationships and connectivity and enjoy real-world experiences.

You may want to limit usage during:

• Events and Meetings
• Meals
• Exercise
• Wake Up and Bedtime

3. Limit Distractions

Another way to detox is by limiting distractions created by your technology, like notifications. Rather than checking your devices every time a new notification comes through, limit yourself to responses. It is also helpful to schedule time each day to respond to emails and other notifications.

4. Let Others Know About Your Detox

Letting friends and family know about your detox can allow you the help and support you may need to be successful with the goals you created with your detox. Tell your loved ones what you need them to do to help, like refraining from calling after a certain time. Your social supports can serve as accountability partners in your detox. On this National Day of Unplugging, a digital detox may be just what we all need for a happier and healthier life.

By: Jenny Hoffman, Founder and Therapist