We Should All Take a Digital Detox

In high school, I went on a week-long Disney cruise with my family. Prior to getting on, I was under the impression that there would be no wifi or access to service while aboard the boat. Made sense considering we were in the middle of the ocean, spoiler there was actually wifi (not sure how that works but what do I know). Therefore, I made the decision to shut down my phone and technologies for the week. That ended up being one of the best weeks of my life. 

Now granted, I am on a cruise, so why wouldn’t it be the best week of my life? But at the time, I was unknowingly taking what is called a digital detox. According to Google, a digital detox is a period of time when individuals choose to intentionally abstain from using electronic devices like smartphones, computers, and other digital gadgets. During this week, I put more time into my hobbies, my relationship with family, and things for my overall well-being than I ever have. As someone who loves journaling, I wrote page after page. I also got the closest I ever have been with my little brother, and we spent most of our time together exploring and doing activities. My anxiety and stress levels were down, and I felt at peace with being cut off. 

It’s all probably just because I’m on a cruise right…wrong. When I turned on my phone again, a little over halfway through the trip, I discovered there actually was wifi. Tuning back in, I was flooded again with anxiety, pressure to reach out, and stress from emails from teachers about the work I was missing. All my relaxing trip was taken away from me, even when I was still in it. This is why you need a digital detox. 

Before everyone rolls their eyes, I know we hear this all the time. We are all fully aware that we spend too much time on our phones, and yet do it anyway (I do too). But since you all have to at least skim this in order to write a comment for full credit, you might as well hear me out and look at some studies. 

In a study from PNAS Nexus, participants were blocked from internet access on their smartphones for 2 weeks. They were still allowed texts, calls, and internet access through non-mobile devices (such as a desktop computer). According to the abstract, “The intervention improved mental health, subjective well-being, and objectively measured ability to sustain attention; 91% of participants improved on at least one of these outcomes”. Attention span, which was measured by a computer task, had the most shocking results. To put in context, “the change measured sustained attention ability is about the same magnitude as 10 years of age-related decline”. After not using a smartphone for only two weeks, participants' attention span changed as if they were 10 years younger. Effects on depression were also larger than the effect of an antidepressant medication. In other words, this changed people’s lives. They made more time for things they enjoy, social interactions, and being outside. 

In another similar study by Paife Coyne and Sarah J Woodruff, participants were limited to only 30 minutes of social media per day for 2 weeks. Participants were then given their phones back with no restrictions for another 2 weeks. During the restriction, there were significant improvements in satisfaction with life, stress, and perceived wellness as well as relationships. It also had positive effects on eating, sleep, and physical activity. Participants spoke about feeling disconnected, however that letting it go was easier than they anticipated. Most people binged on social media once restrictions were released, but then became aware of their use, with some implementing their time limits or deleting apps altogether. One participant said, “And like I think it was interesting because it was like I felt overwhelmed before [the intervention], felt a lot calmer during [the intervention], and then afterwards I went right back to feeling overwhelmed again. And I’m like, am I that busy of a person, or am I just like using my time poorly? So yeah, a lot of opportunity for reflection, I guess”. Just a small detox of only social media created a significant improvement in overall well-being. And the effects were so impactful that it led to personal restrictions.

Seeing a pattern? Let’s look at some articles. 

Medical News Today, which was reviewed by Dr. Debra Sullivan, is titled “8 Negative Effects of Technology”. It includes physical health effects such as eyestrain, which can cause dry, tired eyes and headaches. Sleep problems are linked to phone use before bed. Changes in physical activity from the encouragement to be stationary from technology. And lastly, the social effects of feeling less connected and isolated. 

Everyone has something in their life that can be improved, physically or mentally. Taking a digital detox can be a great way to start. It can lead to more interactions with friends and family, more time for hobbies, and a great way to learn more about yourself. I say it’s good to be bored or sit and have nothing to do. Instead of mindless scrolling before bed or in a waiting room, think about your day, the things you would like to do, and plan an activity with yourself or with your friends. You cannot work through and understand yourself if you have something else constantly nagging for your attention. 

The article, “The Power of Digital Detox,” discussed other benefits from unplugging. It can reduce stress and anxiety, giving your mind a place to unwind, rest, and rejuvenate. Improved focus and productivity from fewer distractions. Enhance connection and presence by shifting the main focus from our phone to the people around us. Better sleep quality due to the lack of blue light emitted. And rekindle passions and hobbies from the extra time we would have spent scrolling. 

So, how is this possible? I am sure most of us have already thought about it, or tried and then failed. How can we not? We live in a society that requires us to be glued to technology. All of my schoolwork is on my laptop. I get my work schedule through an app and have to check GroupMe for updates during my shifts. I have to text my friends if I want to hang out because I don’t know where they are (unless I wanna stalk them, which ALSO requires my phone). Technology is woven into everything we do, and to us, but here are some tips to try. 

From the same article, “The Power of Digital Detox,” they also discuss tips for getting started. The biggest one is setting boundaries. I know you ignored that TikTok timer you set up a long time ago and then eventually turned it off. Bring it back! Have a friend set the password for you or hold yourself accountable. Plan alternative activities, such as a creative project or a friend hangout, and leave your phone out of them. Create tech-free zones. I personally always put my phone away when I am sitting outside on the green. It’s a time to sit in the sun, relax, or socialize with friends. (Sometimes I have to do some schoolwork, but there’s not much we can do about that.) Most importantly, reflect. See how you feel after the detox. Did it help? If so, how, and how can you continue to implement it into your life to keep those results? 

It’s weird when you first start. There’s the feeling of isolation and disconnection, and of course, FOMO (fear of missing out). However, if you try it just once, you will be able to see how much it changes your well-being. It can be a simple 30-minute timer on apps, putting it down to do a creative project, or putting it up at night. How you do it can be personalized to you. Our phone acts as an extension of us, but we need to remember the ‘us’ comes first.