How to do a digital detox – your 10-step guide
Amelia Jean Hershman-Jones
Wellness
Reading time: 8 minutes
Power up your mental health by powering down digital devices & adopting sustainable, healthy habits in a hyperconnected world
A screen is probably the first thing you look at when you wake up and the last thing you see before turning off the light. You may sit in front of one for work and most likely sit in front of one for pleasure, and use it to connect with others without being physically present.
In fact, one 2022 report revealed that the average screen time among UK adults is now five hours per day (in addition to screen-related work). This is an increase of two hours a day since 2020.
There are many reasons why you might want to take a digital detox away from the screens, ranging from mental and physical health benefits, to becoming more present in your relationships.
While going tech free would be untenable for most of us, here’s our expert guide to taking a break.
What is a digital detox?
"A digital detox means voluntarily deciding to reduce, or even refrain from using electrical devices for a specific period of time," explains Joey Owusu-Ansah, a psychotherapist, wellness coach and founder of The K.I.N.D.E.R. Therapist and Kind Kulture Club, a coaching service for female professionals.
"The old approach to a digital detox was to take time away from screens entirely, whether that be TV, laptop, mobiles – but this is no longer sustainable in the world we live in," adds certified lifestyle coach and burnout specialist, Subira Jones aka 'The Corporate Hippie',
"The best way to have a digital detox is being intentional about the type of information and media you’re consuming, as opposed to the amount of screen time you’re having."
What are the signs you need a digital detox?
“A digital or phone detox is likely needed if you find that your digital life is taking you away from your reality," says Michelle Elman, a five-board accredited life coach and author. "Whether that be texting in the presence of others or even being distracted mid conversations by notifications. If you feel anxious at the idea of stepping away from it, or turning your phone off, that is a sign you may have some dependence on your device."
Here, Joey provides a list of signs to look out for:
• Fearing you’ll miss out on things unless you check social media apps constantly
• Being unable to concentrate for long periods at a time, without looking at your phone or browsing social media
• Using social media first thing after waking up or before going to sleep
• Noticing changes in your mood, like feeling low, anxious or upset after spending time on social media
• Noticing physical changes in yourself, like eye strain, tension headaches, excessive tiredness and disturbed sleep
• Becoming overly preoccupied with the number of likes, comments and re-posts you have and negatively comparing yourself to others
"If you’ve noticed one or more of these signs, you may want to consider taking a digital detox," she says.
What might be the health benefits of a digital detox?
"There are many health benefits of a digital or phone detox," says Joey. These include:
• Reduced stress
• Better sleep
• Greater focus and clarity
• Improved wellbeing
• Better connection with others and yourself and having more time to spend doing the things that are important to you
Are there any negatives to a digital detox?
"If your phone is your only method of communication with the outside world, this isn’t the ideal time for a digital detox. But the worst thing that happens if you try a digital detox and you don’t enjoy it, is you turn your phone back on," explains Michelle.
"It’s important that we sit through the initial discomfort, because that is likely highlighting why the digital detox is needed if going without your phone creates so much unease."
Joey adds: "Our brain automatically receives a 'hit' of dopamine every time we receive a notification on our phones. This chemical release helps us to feel good in the moment and sends a message to our brain’s reward system. Learning to interrupt that cycle can be extremely helpful to reduce the hyperactivity our brain is used to."
How long should a digital detox last?
"I’d go with the upper limit you can manage away from digital media before you start worrying," says Michelle.
Subira suggests three days as a minimum, and Joey recommends two weeks or a month to "fully reset and reduce the hyper-activated mindset that we’re used to."
Do you need to cut out tech or social media completely?
"If you don't want to do a complete digital detox, you can reduce screen time by setting limits on specific apps from your phone," says Michelle. “You can also reduce the number of notifications you receive, which often helps with the number of interruptions your digital life is having on your real life."
Subira adds: "A social media detox that focuses on the quality of the media you’re consuming should be a lifestyle. Permanently unfollow all the accounts that do not positively inspire you or align with the person you are or would like to become."
How to do a digital detox in 10 easy steps
Before you switch off…
1. Figure out your why
"What’s your motivation for starting the digital detox? Are you experiencing any negative effects from constant digital or social media use? What benefits will this digital detox give you? Identifying this at the start helps you keep going despite self-doubt and setbacks," says Joey.
2. Start disconnecting
"Switch off notifications on all apps across your devices. If you tend to use your phone as an alarm clock, consider using a physical alarm clock to help you start your day" says Joey.
Try: Lumie Sunrise Alarm
• 30-minute sunrise/sunset
• Five optional wake-up sounds
• Choice of six lighting colours
If you’d like a more relaxing start to the day, a sunrise alarm clock is the perfect addition to your morning routine. It uses a smooth, 30-minute sunrise feature to slowly fill your bedroom with warm light to gently wake you. It can also be used to relax in the evenings, too – the sunset feature can help you wind down before you drift off.
3. Set clear boundaries
"Start by reducing your digital or social media use by 15 minutes each day until you regularly spend no more than a small part of your day using it. You may also want to adjust the settings on your screen time to support the changes you’re making" suggests Joey.
Subira suggests understanding "your purpose for being on social media." Try:
• Replacing superficial content with educational and inspiring content
• Maintaining your privacy online, only post what you feel comfortable with
• Not comparing yourself to what you see online, and remember that people generally post their highlights
4. Delay gratification
"If digital or social media use is necessary, restrict your use to just one device (your computer or laptop). Also, use your internet browser (not apps) to access the information you need and sign out from your accounts each time to delay gratification and make it harder to revert to old routines," says Joey.
During your digital detox…
5. Determine your time limits
"Decide how long you will continue the digital detox. The ultimate goal is to create healthier self-care habits and have a better relationship with social media afterwards," Joey explains.
"Use in-phone apps to monitor how much time you generally spend on social media,’ suggests Subira. "Alerts will help you be conscious about the amount of time you spend online."
6. Disconnect
"Once you’ve decided to start the digital detox, delete the apps from your digital devices that involve you receiving or sharing information and that you would typically spend a long time on, such as email inboxes, games, shopping and social media," advises Joey.
If you use a computer for work, Subira suggests keeping work phones and laptops switched off outside of work hours and use them for those purposes only.
7. Re-establish your connection with others
"Identify how you will remain connected to others during your digital detox," says Joey. "Use this time to make calls to arrange in-person catch-ups where possible. Improve your confidence in communicating and connecting with others away from social media."
"It also means you don’t have to fear missing out on things and importantly helps you create new, enjoyable experiences that distract you from social media."
Subira suggests archiving all chats other than those that are from your important contacts. "Put your phone on 'do not disturb' and add your important contacts to your favourites," she says.
8. Develop your self-care routine
"Develop your self-care routine by engaging in practical activities that physically get you moving, alongside other activities you really enjoy," says Joey. "This will help you create healthier habits and a consistent self-care routine long after your digital detox.
"You could consider mindfulness and combine it with a relaxing bath and exercise to activate your brain’s soothing system. This will help you fully reset and recharge your mind, body and spirit during your digital detox."
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• Size: 75ml
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Try: This Works
• Range of wellness favourites, from pillow sprays to candles
Creating an environment that promotes switching off after a long day will help your digital detoxification feel like much more of an enjoyable experience. Engaging all five senses is a good place to start, and This Works’ range of wellness picks are real treat for the nose. From their lavender and vetivert scented Deep Sleep Pillow Spray to their eucalyptus Stress Less Kit, you’ll feel more relaxed in an instant.
9. Track your progress
"Remember to track your habits on a daily or weekly basis by using a physical planner to monitor your progress," says Joey. "Then give yourself little rewards for your achievements at the start or end of the day or plan a bigger reward, such as a holiday or a day trip with friends and family at the end of your detox."
After your digital detox…
10. Maintain your self-care routine
"Maintain your self-care routine by practising the new habits formed in steps six to nine," advises Joey.
"Most importantly, if you decide to begin using digital media apps again, carefully select and focus your online time (using steps two and three) on a small number of apps or activities that help you achieve your goals, meaningfully connect with others and enjoy your free time both on and offline."
Here’s to a better relationship with tech in 2024 and beyond.
