Screen Time Detox: 4 Savvy Tips for Mindful Tech Use

Screens. They’re everywhere. All around us. We wake up; we look at a screen. We make some coffee; we look at a screen. We get in the car; we look at a screen. We get to work; we look at a screen. The invention is something that has become so embedded and naturalised in our day-to-day activities, that we end up forgetting the negatives and long-term harm associated with being glued to them all day long.

The mere suggestion of disconnecting from our screens sends us into an uncontrollable frenzy, and it takes longer for us to reconcile at even the thought of unplugging. Literally. There are many ways of working around this, and weaning ourselves away from our screens, rather than disassociating from them completely.

Here's your guide on screen time, its cons, and how you can effectively detox, alongside tips for mindful technology consumption to enhance your life

What is Digital Detoxing?

As per the Oxford Language Dictionary, a digital detox is, ‘a period of time during which a person refrains from using electronic devices such as smartphones or computers, regarded as an opportunity to reduce stress or focus on social interaction in the physical world’.

What About Making it a Trend?

If there is one thing 100% true about human beings, it is that we are all sheep. We enjoy copying one another, mimicking and following patterns of behaviours, actions and routines. The idea of a digital detox is certainly not a new one, but through influencer and consumption culture, ideas and practices become widespread and practised heavily when they are trending.

Since we are currently in a stage where mindfulness and self-care have become a priority, as they always should have been anyways, the idea of unplugging, and taking some time away from technology to either focus on the self, or aspects that may be important to us, have therefore become somewhat of a trend.

Logging off, taking time off, blocking out the calendars, and utilising those leave days are becoming more prominent than ever! Celebrities, influencers, and even your colleagues at work deserve some time off, but more often than not, there is always a declaration and public display of this time off prior to its commencement.

Alongside this trend comes the measurement of time spent on our devices. Screen time measures not only the amount of time we spend in front of a screen, but also away from a screen. As such, it is important to maintain our screen time, and be aware of how much attention and energy is dedicated to specific apps, communication channels and features our devices offer to us.

How Can Screen Time Become Excessive?

Screen time refers to the amount of time spent in front of our screens, be it televisions, laptops, or smartphones. It is a quantitative measurement, whereby all human beings, from young children, to adults need to be intentional and strict about it.

It does not have to be a scientific and robotic measurement that ensues every week; rather, a reflection of what we have taken out of our day: spent six hours staring at a screen, versus catering to other aspects and values in our lives?

Screen time can become addictive; the common assumption is that children can become easily addicted, but what we seem to brush over is the fact that we are already addicted, and stuck in an endless cycle of brainless consumption. That moment you want to lounge in front of the TV after a long day of work? That is addiction.

Aside from addiction, there are many other negative consequences of screen time, such as:

Trouble sleeping and resting.
Emotional imbalance
Anxiety and depression
Aggressive and impulsive behaviour

It is therefore important for us to be mindful and intentional with our dedicated screen time, and make those significant endeavours to unplug, and unwind, countering the addicted cells in our body telling us to go back and get its daily fix.

How Can we become Mindful?

By definition, mindfulness refers to, ‘maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens’.

It is about changing your outlook on the life you live, and being focused and intentional about every action that is taken. It involves proactivity and accountability, and factoring in the repercussions and consequences of decisions we make, or actions that we take.

In a general sense, mindful behaviours include:

Reflection through journaling or speaking to others
Paying attention to smaller details about the self we often overlook
Making an effort to accept and improve oneself
Meditation

From a technological standpoint, mindfulness can be adapted to meaningful screen time, and use of technology, i.e. in the contexts, times and spaces it is absolutely necessary. Implementing mindfulness in our technological consumption can bring us one step closer to facilitating an effective digital detox.

4 Steps for a Successful Digital Detox

Like every other detox we have at least conducted once in our lifetimes, we decide to go cold-turkey, and break the cycle of consumption immediately. Whether it is dieting, stopping our carb intake, takeaways, junk food, alcohol, or smoking, we decide for ourselves that a complete omission is key.

Psychologists actually argue that withdrawal symptoms can be strong, and harmful to both our physical and mental health. In order to detox and keep our bodies and minds free of something, we need to gradually decrease our intake and consumption of it.

1. Mindfulness is Key

As discussed above, mindfulness needs to be prioritised when taking a digital detox. Be very intentional and purposeful about it; is it something you want to do to avoid work, or someone you don’t want to speak to?

Or is it because you are interested in preserving your well-being and overall happiness? Set an intention, and remind yourself of it constantly as you progress and make strides through this journey. You’ll actually find that it also serves as an excellent motivator, too, whenever you might feel like giving up!

2. Start Small

Don’t go cold turkey! A complete unplugging of and from your devices will be harmful to both your productivity, and your sanity. Considering how our daily lives operate, which are dependent on these devices, there needs to be some give and take.

Set small systems for yourself for moments where you don’t need to be scrolling through your phone, or rotting in front of the television. For example: ‘I will not scroll on my phone before bed’. Or, ‘I will read a physical book instead of my kindle version’. Creating these small changes can be immensely beneficial and impactful in the long-term.

3. Set Boundaries

Setting boundaries with others can be difficult, but setting a boundary with yourself is the biggest challenge. You need to find effective measures and reminders to instil, that will assist you in holding yourself accountable.

Reminding yourself of your initial intention is a good way to start, but implementing rewards and consequences is also another tool to keep you in check, and discipline yourself from straying off the path you’ve set.

4. Create ‘Tech-Free’ Zones

This can assist immensely with any of the above tips– whenever you feel yourself start to cave or give up, immediately move into a ‘tech-free’ zone. This can be a figurative, or literal space, where no screens are allowed. It could be your garden, a specific couch or armchair in your house, your car…the possibilities are endless.

The rule is simple: once you step into this space, screens are put away. Once you leave, the screens may come out. Again, you can start with smaller areas in the beginning stages, and once you become comfortable with the practice and idea, you can expand it into other spaces.

How Can Digital Detox be Beneficial?

Disconnecting yourself from the digital world can be immensely beneficial for not only your emotional, but also physical well-being. You will have time and energy to prioritise your personal emotions and strength, and thereafter, those around you.

In summary, a screen detox can add value to your life in the following ways:

Improving sleep.
Increased exposure to natural elements such as sunshine and fresh air.
Permits focus on personal well-being and position in the surrounding community.
Increases in-person connection with friends and family.
Improve physical health, as you aren’t glued to the couch, watching television.
Creates a greater zest for life and passion beyond the worlds our screens limit us to.

Over time, the stress, anxiety and panic that consumes us from being both connected and disconnected to our screen’s fades, and we will be able to reach a point where we appreciate and accept the finer things constantly overlooked. Try it out for yourself, I dare you.