Effect of Technology on Health - How to Do a Digital Detox in 7 Easy Steps
Have you ever heard of a "digital detox"? Many heard about it when American musician John Mayer finished a one-week detox in 2010 and invited his fans to join him. Or maybe you heard of "Digital Detox Week," a yearly April event encouraged by Adbusters magazine which suggests cutting back on digital stimulation.
Just what is a "digital detox"?
Also called "technology detox," digital cleansing," or even "e-tox," the idea is to just clear your head out of overstimulation and information overload, and restore balance to your life. You know that "healthy feeling."
Urban Dictionary defines "e-tox" as "detoxification from digital and/or digital devices." Adbusters suggests meditating in your relationship with your box, reflecting on slowing down and reconnecting with reality in a detox.
But actually, a detox is what you make it. You know yourself and your needs best. Thus, detox your own way! Read on for a few thoughts...
Plain and simple, because too much of a good thing might not be a fantastic thing.
Your"Why" may differ from mine. My current 48-hour digital detox enabled my mind and body to break more. I got to perform various fun, relaxing items. Admittedly, I wanted to put my relationship with technology to the test, and prove to myself that I'm not an Internet enthusiast (probably a lot of us are not so sure!). Can my digital life control me, or did I restrain It?
7 Steps to Make Your Digital Detox Easier
Of course, you can just plunge into it, or you can use some or all of these 7 tips to make your detox simpler:
1) Pick a time period. Cut back on digital stimulation for a weekend, or an entire week. Or institute a routine weekly cleanse, by way of instance, every Saturday, Sunday, or a block of time every evening. For me, plugging and unplugging daily was harder than a longer detox, so I began the easy way. I suggest picking a time period that's doable and realistic, although any alternative may feel like a stretch!
2) Decide on the conditions. What are the requirements for your job and family life? Is email and telephone use okay, or can you do a phone-free, 100% offline cleansing? Within my 48-hour detox, I truly wanted to detach, so I just checked phone messages after a day if a treatment client was in crisis. Create a list of the ways you are frequently"plugged in" and decide what you can do by location (work, home, other), from the device (telephone, computer, iPad...) or by activity (email, text, gaming, internet surfing, Facebook, Twitter...).
3) Reduce temptation. Limit access to digital activities. Eliminate Twitter, Facebook, and other programs from your phone if necessary. It is easy to reinstall them later. Are you going to leave your computer on 24/7? Will you carry your cell phone with you at all times, or leave it behind? I had more trouble when my phone was handy. How can it be if people around you use technology? It was hard to see my husband online during my detox!
4) Inform others that you're detoxing. Announce it on Twitter and Facebook, or set up a vacation email. This may reduce the flow of incoming messages. Plus accountability works! Invite others to join you in offline activities, like a walk, coffee, or dinner with a friend, i.e. power in numbers.
5) Enlist help for your travel. What will you do if it gets tough? Make a list of choices to "plugging in" for all those withdrawal minutes: Journal (also helps with self-reflection), read a book, exercise, have a bath. Do not leave it to chance. Muster all of the help you can ahead.
6) Just do it! Despite the fact that the impulse to go back to your digital world may drive you mad, be in the moment as far as possible. Draw attention to your senses: Smell a flower, see a sunset, listen to music, get a massage. While I was originally counting the hours to the end of my detox, feelings of relaxation and euphoria started creeping in as time went by. Watch how it is for you!
7) And now what? After detoxing, shut your eyes and take inventory of how you are feeling inside: Is your inner pace different? How do your body and mind feel? Was it worthwhile? I felt relieved to know that everyone and everything online was still there when I returned. But most of all, I was"there" more than previously.
Detoxing once may increase awareness and provide some relief, but it's unlikely to form a new habit. How healthy do you want to be? You can just hit the detox Duplicate button. The choice is yours!
