Digital Detox: What You Need to Know
Whether it’s checking emails, scrolling social media, watching videos, or playing games, device usage should have some limits. And while many realize this and take steps to limit screen time, there are others who struggle with, or even refuse, the thought of being device-free.
If you’re one of the latter and can’t stay away from social media, your inbox, or other screen-related activities, it may be time for a digital detox.
💡 So, what’s a digital detox?
The basic premise is to take a break from your device(s) for a period of time. By reducing screen time or eliminating the use of your device completely, you can decrease stress, improve sleep, increase focus, enhance connections, and improve mental well-being.
Common Withdrawal Symptoms
While boredom and loneliness are the most common digital detox withdrawal symptoms, the effects can go further. Everything from anxiety, depression, and mood swings to an increased appetite and sleep disorders are also possible.
According to the Jagruti Rehabilitation Centre, some people can even experience psychosis. However, it’s important to note that those predisposed to such a problem normally have “preexisting mental health conditions,” per Psychiatrist.com.
❗️ So, whether for yourself or a loved one, be aware of the possible side effects of the detox and that a personalized approach may be the best option.
Effectiveness of Digital Detox
There have been many studies performed on the topic of digital detox. In most cases, the effects are positive.
A study published in PubMed Central (PMC) of the National Library of Medicine found promising results:
Just keep in mind that not all participants experience the exact same results. For instance, factors such as the duration of the detox, planned activities and screen time alternatives, and an individual’s level of dependency on technology can affect the outcome.
What This Means
All things considered, a personalized digital detox plan seems the wisest, safest, and most effective way to go. This can include tools for limiting usage and screen time along with device-free activities and experiences…all tailored to the individual’s needs.
Best Digital Detox Apps
If you’re ready to get your own digital detox underway, the following apps are great starting points. They each have their own notable features, but seek to help you reduce screen time and limit device usage.
Clean Email
Lessen distractions and automate inbox management with Clean Email. As one of the biggest screen time culprits, your inbox probably tempts you for a peek several times per day. But with the robust features of Clean Email, you can minimize email checking and keep your mailbox organized.
Notable features:
- Stop inbox overload by removing yourself from mailing lists in bulk with Unsubscriber.
- Filter messages from unknown senders to reduce distractions using Screener.
- Create inbox rules to automatically handle emails as they arrive with Auto Clean.
- Batch process messages to a single spot for better focus using Read Later.
- Step away from email on any device including Mac desktop, iOS, Android, and the web app, with cross-platform syncing of your settings.
As a bonus, Clean Email doesn’t bother you with notifications or trick you into using it longer by displaying ads. The application is privacy-focused to keep you safe but also gives you complete control over your mailbox.
Cold Turkey
Available for Windows and Mac, Cold Turkey is the application to try if you need a digital detox tool for your computer. When you need a firm hand to keep you from distractions and temptations, the application offers a Frozen Turkey mode to lock, log out, or shut down your computer.
Notable features:
- Block websites, domains, URLs, YouTube channels, and the internet itself.
- Block applications, files, folders, and even your entire computer.
- Set up scheduled blocks that repeat automatically each week.
- Use lockable blocks with a timer, time range, and random text entry to prevent unlocking.
- Check out extras like a Pomodoro timer for breaks and Allowances for limited access to blocked sites.
Forest
The Forest app for Android and iPhone uses an interesting yet motivating way to help you break phone addiction. When you’re ready to focus on activities away from your device, you plant a seed in the forest. The longer you fight the mobile use enticement, the more your tree grows. If you use your phone or close the app, your tree wilts.
Notable features:
- Plant actual trees with the organization Trees for the Future.
- Create personalized Allow Lists for specific apps.
- Earn rewards for different trees and sounds.
- Share your forest with others to compete with friends.
- Track phone usage, screen time, and focus time.
Opal
Another mobile app specific to iOS and Apple Watch, which is now available on macOS as well, is Opal. With it, you can block apps and websites, set usage limits, and sync your focus sessions with Focus mode on your device.
Notable features:
- Enter the Deep Focus mode that you cannot cancel.
- Use Block and Allow Lists for particular apps.
- Schedule working hours, sleep time, and automatically block apps using the calendar.
- View your Focus Report and Focus Score to see progress, stats, metrics, and screen time.
- Earn rewards, climb the leaderboard, and share your progress.
Digital Detox Activities
So, now you may be wondering what to do during a digital detox. To beat the boredom and keep potential withdrawal symptoms at bay, take advantage of this time for device-free activities you enjoy or want to try.
Here are just some suggestions:
🎶 Mind: Meditate, do a puzzle, listen to music, learn a new language, create a bucket list, take a class, read a book, or do breathing exercises.
🧘 Body: Practice yoga or Pilates, head to the gym, take a walk or hike, go swimming, play a sport, take a bubble bath, or get a massage.
🎨 Creativity: Write a poem, story, or in a journal, play or learn a musical instrument, paint or draw, plant a garden, or color in a physical coloring book.
🥗 Health: Cook a healthy meal, do your weekly meal prep, start an exercise routine, or spend time outdoors.
💞 Relationships: Plan a get-together, go to dinner with your spouse or partner, take your kids to the park, play with your pet, or write a letter to a faraway friend.
You can also tackle overdue projects around the house, volunteer at a nearby shelter, attend a local event, or start a new hobby.
No matter what you decide to do during your detox, make sure to choose activities you like. You’ll then think less about being on your device and focus more on the activity you’re enjoying. And, moving forward, you may just want to continue with those activities instead of staring at your screen!
Digital Detox Tips
Along with apps that limit screen time and activities you participate in, here are a few other tips to get the results you seek from your digital detox.
🎯 Set achievable goals: Decide which apps, websites, or devices you plan to go without or reduce the usage of and note the desired outcome.
⏰ Define the timing: Determine the duration of the digital detox or the timeframes for when you’ll be device-free.
🔕 Disable notifications: Turn off alerts for things like emails, social media posts, and similar items that may tempt you to grab your device.
Digital Detox Programs
With everything you have recently learned or already know about digital detox, it’s also important to understand that it may not work for everyone. Some have serious struggles with media balance, like severe withdrawal symptoms where even the best apps to help digital detox and most enjoyable tech-free activities just aren’t enough.
Luckily, there are still other options to help you curb your screen time in the form of digital detox programs:
- Digital Detox Experiences: You’ll find activities and experiences like summer camps, nights out, and mystery trips. The organization also provides assessments for adults and demos for schools in the hope of fostering healthy technology usage and balance for all.
- Omega Recovery Digital Detox Rehab: You can participate in an eight-week program that meets three times per week with counseling, therapy, and workshops. This is a supportive environment that helps others learn of the mental impacts of digital media and how to overcome excessive device usage.
- Digital Wellness Institute Webinars: You can join webinars that focus on topics like digital wellness in the workplace, restoring balance and happiness, and tech usage for the younger generation. The website also offers resources such as classes, articles, an e-book, events, and more, for both businesses and individuals.
Wrap-Up
Hopefully, these digital detox ideas, activities, apps, and tips help you make your screen-free plan.
If you want to get your friends or family onboard, consider planning a digital detox vacation that you can all enjoy together—device-free!
