In today’s fast-paced digital age, screens have been integrated into every facet of our lives – from our mobile phones, laptops, televisions, and tablets. While these technological advancements offer an abundance of convenience and connectivity, they also bring along a host of challenges, including the potential for excessive screen time, which may cause sleep problems, loss of cognitive ability, delayed learning, and impaired socialising skills. The concept of a “digital detox” has gained popularity as a way to disentangle and free us from our sometimes obsessive and unhealthy relationship with our screens. A digital detox can be described as a way to take a break from excessive screen use, and instead engage in activities which benefit us. In this article, we will cover 6 ways in which you can embark on your digital detox journey, allowing you to regain some control over your screen time.

Tip One: Create tech-free zones

In a world inundated with screens in both our homes and workplaces, designating tech-free zones around your home or workplace, can serve as a great reminder to unplug and reengage with the world around you. This could be your bedroom, dining room, or wherever you see fit – the possibilities are endless. Consider your bedroom for instance – without the distraction of screens, you may create a more peaceful, stress-free environment that promotes sleep and relaxation. Mealtimes in your tech-free dining room may create more meaningful social experiences, allowing you and your family and friends to chat, connect and bond without the distraction of screens.

Tip Two: Foster face-to-face social interaction

Our screens have created a world where a significant proportion of our social interactions occur virtually. We spend so much of our time connecting and communicating with our friends and family through phone calls or text and connect less in real-time. Our reliance on digital communication means we are missing out on the simple joys of direct face-to-face conversations. By taking part in a “digital detox” by actively seeking opportunities to connect in person, like organising a chat over coffee, attending gatherings with friends, or participating in group sporting activities, we not only cut back on-screen time but also get to experience the genuine pleasure of human interaction.

Tip Three: Find offline hobbies

There are so many fantastic hobbies to take up which don’t involve the use of a screen, for example, learning how to cook, reading a book, doing arts and crafts, or getting active at the gym. These activities can give your eyes a break from the screen and get your mind and body engaged in more meaningful ways. Here are some screen-free hobbies you might enjoy during your “digital detox”:

• Outdoor activities (gardening, hiking, bike rides, picnics, camping, swimming, photography, or fishing)
• Exercise and fitness (join a sporting team for extra social points!)
• Writing and journaling
• Learning something new (an instrument, a language, or a game)
• Cooking and baking
• Arts and craft (painting, drawing, scrapbooking, quilting, croquet, or candle making)

Tip Four: Set limits and schedules

By establishing limits and schedules for your screen-time activities, such as social media browsing or video streaming, you can gain some control over your screen time to minimise the risk of getting absorbed in them for extended periods of time. Set yourself an hour time limit when watching television each day, after you’ve completed all of your daily tasks such as cooking dinner and cleaning up, or an hour to scroll through social media before bed. This strategy can foster a healthier balance between your involvement with technology and your offline activities.

Tip Five: Utilise ‘do not disturb’

The ‘do not disturb’ feature on your mobile phone or tablet can be a fantastic way to improve your focus by reducing distractions and interruptions from your device. This absence of notifications can help limit the temptation to pick up your device and check notifications. When doing tasks or activities which require your focus and concentration, the do not disturb feature is able to help maintain your focus by preventing interruptions which can derail your train of thought. This may also come in handy when trying to get a good night’s sleep, as it will prevent late night notifications from disturbing your attempt to fall asleep.

Tip Six: Meditation and mindfulness

By practicing mindfulness and meditation, you can become more present, and reduce the urge to reach for technology. Some mindfulness activities you could incorporate into your daily routine include meditation, yoga or breathwork. Many individuals may use their screen time as a way to help manage their stress and anxiety. However, by practising meditation and participating in mindfulness activities, you may replace the need for technology to alleviate your stress and replace it with a coping mechanism which is healthier for your mind and body. Additionally, by integrating meditation and mindfulness into your daily routine, you may allow yourself to be more conscious of how you are spending your time, whether it be on technology, or taking part in healthier, more beneficial activities.