You have probably found yourself in a situation where you spend much time scrolling through your mobile phone. You are not alone! 

According to research, 6% of social media users are addicted to the internet and, by extension, digital screens. This is even though spending a lot of time on their screens can overload their senses and take a toll on their lives. In fact, in recent years, there has been a rising concern over the impact of social media on mental health.

That is why taking a break from social media can be helpful even when you want to get a huge following on social media. This is where digital detox comes into play. This article will guide you on a digital detox and help you understand the benefits and challenges.

What is Digital Detox?

Digital detox is when you stop using or reduce your time on social media apps. During this period, you refrain from using social mobile phones, tablets, or computers to minimize social stress and improve real-life interactions.

The need for a digital detox arises from the increased use of technological gadgets. Therefore, it aims to reduce screen addictions and help users improve their overall mental and physical well-being. It allows us to experience the real world without social media distractions. It enables us to connect personally instead of through a screen. We can, therefore, use the opportunity to de-stress and stay away from all levels of connectedness.

The Challenges of the Digital World

There is no doubt that social media has a lot of benefits. People can now communicate with one another from all over the world instantly. Businesses can also sell products on social media through social commerce. Social media also provides us with lots of information at our fingertips. Despite these benefits, there is a negative side to the digital world. These include:

• Information overload. With social media, there is no shortage of information to consume. That means we are bombarded with a never-ending stream of information and news that can result in poor decision-making, less focus, reduced productivity, anxiety, and more.
• Redundancies. The continued social media revolution is resulting in job losses.
• More multitasking. With technology, we are now required to multitask more, which our brains weren’t designed to handle.
• Shorter attention span. As we try to consume different information, our attention spans shorten, leading to less focus and minimal productivity.
• Less privacy. As we conduct many aspects of our lives online, technology is becoming a threat to our privacy. There is a risk of targeted ads or even stolen identity.

The Mental Health Risks Associated With Digital Addiction

According to one study, 25% of smartphone users aged between 18 and 44 could not remember the last time they kept their phones away from them. Experts suggest that heavy use of smartphones can change your brain. Even swiping and scrolling causes the production of dopamine in the area of the brain that responds to addictive drugs such as cocaine. That is why social media addiction comes with various risks, such as:

• Low level of self-esteem
• Self-image problems
• Sleep problems
• Depression and anxiety
• Weight gain
• Unhealthy eating habits
• Lack of exercises
• Poor time management
• Poor work ethics

Benefits of a Digital Detox

As we have noted, spending a lot of time using digital devices comes with many health problems. On the other hand, when you unplug yourself from social media, you can improve your overall quality of life. You can experience:

• A feeling of calmness. According to various studies, taking a break from your mobile phone can reduce your stress level. This is because it helps you focus more on the moment and the things around you.
• Stay productive. Spending a lot of time posting, liking, and scrolling the internet can be time-consuming. It takes away time you would have spent engaging in other productive duties. On the other hand, when you set your phone aside, you can focus on the most important things.
• A better feeling. Many social media apps make you compare yourself with others, impacting your self-esteem. You can improve your self-esteem and self-image by reducing the time spent on social media.
• Better mental health. Social media use is associated with many physical and mental conditions, such as headaches, blurry vision, dry eyes, eyestrain, and more. It can also affect your back and neck as you hunch to look at your phone. Therefore, you can enjoy a healthier lifestyle by unplugging from digital devices.
• Better sleep. When it is sleeping time, the body releases the Melatonin hormone, which helps you relax and drift off. When you spend a lot of time staring at your mobile phone before going to bed, your brain stays active, delaying the release of melatonin. Sleep deprivation over a long period can affect your overall health and mood. On the other hand, a digital detox can offer better control over your sleep cycle.

How to Start Your Detox

If you feel technology affects your physical and mental health, it's time to do a digital detox.  Here are signs that you need a digital detox:

• Keep on checking your device, affecting your concentration.
• A feeling you are missing out on something when you aren't on social media or not getting your notifications.
• A feeling of sadness, anxiety, or anger after you have spent time on social media.
• If your device disrupts your sleep.
• You are regularly comparing yourself with other social media users.
• Prefer to interact with people virtually rather than in person.
• You are having trouble with your work and life balance.

Therefore, pay attention to your emotions when using your phone. This will enable you to understand what kind of relationship you have with it. Consider why you use the device at certain particular times. Is it because of boredom, or do you feel something is missing? Do you feel better or worse after checking your phone? According to experts, once you better understand your emotions, cutting back on social media use becomes easier.

When you experience any or several of the above symptoms, it's time for a digital detox. You don't have to quit all your devices together. The most important thing is to do what works for you. You can start by keeping your phone away from you for a few hours, exploring how often it's necessary, or completely disconnecting from it.

How to Perform a Digital Detox

Here are the steps you need to follow when implementing a digital detox:

Create a Plan

First, you need to understand the exact impact of social media on you to take the right steps to change that. For instance, you might spend a lot of time on social media. In such a case, you can set specific times of the day when you can check your messages, emails, and notifications instead of regularly having your phone in your hand. If you realize that you are spending a lot of time on a particular social media site, you can take a break from the site for a week or day and see how it will make you feel.

Set a Specific Goal

It's time to pay attention and make your plan work better. For instance, you can propose to keep devices away when having meals with your family. You can also take a week's break from Facebook or TikTok or access these platforms in the evening. In addition, you can turn off notifications so you don't have to spend much time checking your device.

You can also use apps to monitor and limit your mobile device usage. Whatever your strategy, the most important thing is to stay committed and give yourself time to break from your old habits.

Ask For Support From Family and Friends

You need an accountability partner to help you with your digital detox. Therefore, inform your family or friends that you are taking a break from social media or all online activities. This will not only help you stay accountable, but it will also inform them in advance not to expect a response from you immediately.

Track Your Progress

You need to evaluate your performance to see if you are making progress. Examine any change in feeling after giving time and commitment to your detox. Has this helped to reduce your stress? Has it improved your sleep or productivity? Has that helped you to become more focused? After determining what you have benefitted from the change, you can easily continue practicing these positive habits.

Conclusion

In this technological age, our mobile phones have become part and parcel of our lives, with social media helping shape our public opinion. We use social media daily, from checking breaking news to keeping up with family and friends. However, this has also come with an opposing side of social media, such as addiction and adverse mental health. Fortunately, with a digital detox, we can recover our old self and take charge of our lives.