Do you know about digital detox, or have you heard about it? How often are you without your smartphones?
In this information age, users aged 16 to 64 globally spend an average of 6 hours and 40 minutes daily on screens across different devices (as per a report by dataportal.com) . This translates to an average weekly screen time of 46 hours and 40 minutes for global internet users.
Shocking! Isnt it?
We waste so much of our precious life scrolling endlessly with hours stretched only to feel laterto later feel guilt and regret for our inability to manage our time.
No, I’ll not ask you to ditch your smart devices altogether because they are essential to today’s world.
One thing that can be done is to execute Digital Detox!
What is Digital Detox?
Digital Detox is a procedure to remove the toxic effect of screen time from our minds and bodies, by reducing the use of smart devices and involving oneself more in the real physical world.
In other words, it is advisable to refrain from using all social media applications for a specified duration, typically 24 hours or longer.
Why is Digital Detox necessary?
The effects of the Internet and Social Media on our lives are not entirely positive.
Here’s why a digital detox is necessary:
Poor Time-Management
The Internet is metaphorically like a black hole, sucking in our attention which cost us our time. The algorithm of social media is set for us to find it difficult to exit social media apps, dramatically leading to poor time management.
Remember the last time you ended up scrolling for hours without even realizing it?
That is what I’m talking about.
Effects on Mental Health
With the very accessible internet has come the opportunity to access other people’s lives online without a real hassle.
Social media and the internet open the world to us and we subconsciously try to sabotage our mental health by constantly comparing other’s lives to ours.
As greatly said by Theodore Roosevelt said, that “Comparison is the thief of joy.”
Studies have also indicated other mental health issues such as anxiety, stress, difficulty concentrating, poor interpersonal relationships, and feelings of loneliness as a result of excessive social media use.
Excessive dopamine
Dopamine is a neurotransmitter responsible for our pleasure or joy. In the real world, joy comes from efforts and achievements whereas digital platforms provide instant gratification. With every scroll, your dopamine spikes, resulting in an addiction-like state.
As overwhelming as the phenomenon sounds, the steps to achieve a balance are not that hard. You need willpower and discipline to accomplish good results.
How to Start Your Digital Detox (Step-by-Step)
The following is a step-by-step guide to reducing screen time and adopting a healthier lifestyle.
Start small – Turn off all notifications
If your mobile phone is ringing every second, this will be a great start. These notifications hinder the flow of work and thought processes leading to distraction. Turning the notification gives you the choice of selecting which app you want to open and which app to avoid.
Deactivate, if needed
For a long-term effect, you can deactivate your social media application which is available in almost all the applications.
Deactivating your account is you disabling your account until you decide to use your account again. This helps you reduce the FOMO.
Create more friction and replace old habits
Ever noticed how you grab your phone without even thinking? Let’s make that harder to do and build better habits instead.
A great trick is to set a routine by setting up a time you’ll be checking your social media or browsing the internet, other than this assigned time you can create friction by either limiting your data or logging out from all your social media accounts.
Additionally replacing your 30 minutes of scrolling with journaling, painting or even learning an instrument is a great way of fostering healthy habits.
This small trick would give you a chance to reflect on your actions, stopping you from indulging mindlessly.
Digital fast – Disappear for a Day from the Internet
Digital fast is a big leap that can produce the highest result if succeeded. Sacrificing your screen time altogether for a whole day might feel impossible and may result in feelings of withdrawal and uneasiness but can result in better sleep quality, better concentration, enhanced creativity and most importantly less stress and anxiety.
Use grayscale mode on your phone
Grayscale mode reduces the dopamine effect of colours and bright lights from your mind. Various studies have stated grayscale mode on your phone can offer benefits such as improved focus, less distraction, reduced screen addiction, and less eyestrain.
Practice Mindfulness
The practice of mindfulness is about being present in the moment and appreciating what is around you. Mindfulness can be indulging all your senses one by one, spending time in nature, meditating or practicing gratitude.
Live your life
We miss so much out of our lives by taking the real physical world for granted. When was the last time you read a book? When was the last you appreciated the moment without focusing on capturing it in your cameras? When was the last time you initiated a real-life conversation?
These small joys may lead you to not feel so dependent on your smartphones.
Conclusion
Digital detox isn’t about sacrificing your social presence—it’s about taking back control of your time, focus, and well-being. Imagine waking up without the urge to check your phone first thing in the morning or having deep, uninterrupted conversations. That’s what a mindful digital life looks like.
You don’t need to give up screens altogether to notice the difference. Begin small—disable notifications, swap 10 minutes of scrolling for reading, or establish a 30-minute screen-free period before bedtime. The most important thing is to take that first step.
Concerned about FOMO (fear of missing out)? The actual question is—what are you missing out on in real life stuck in front of a screen? The less you distance yourself from mindless scrolling, the less you’ll have in attention, serenity, and real-life moments.
Your time is your most precious resource—don’t let bottomless scrolling take it away from you. Decide wisely, and live life.
Also Read: Effects of internet on children
