According to the UK P&I Club there may be times where our physical and mental health often can not keep up with constant exposure to digital media: That’s when a a digital detox is needed.
As explained by the Club, a digital detox refers to a period of time when a person chooses to refrain from using digital devices such as televisions, smartphones, computers, tablets, and social media sites. The benefits of a regular digital detox include:
- Greater work-life balance
- Increased attention
- Improved mental health
- Greater quality of your social connections
- Better sleep
- Improved physical health
Screen breaks
Incorporating regular breaks from screens throughout the day can result in decreased stress levels, improved posture, and heightened alertness. Taking short, frequent breaks, such as a 5-minute pause for every 50-60 minutes, has also been associated with increased productivity and enhanced attention to detail.
Tech-free window
Allocate specific time slots regularly during which you abstain from using digital technology altogether. Consider committing to a complete hour of disconnection during lunch – no phone, no emails, and no engagement with social media.
No notifications
While connectivity has brought efficiency to communication, it has concurrently diminished our ability to focus, impacting productivity. If practical for your role, schedule designated times to disable notifications and fully concentrate on specific work tasks. Establish a clear boundary between your work and home life by turning off work-related notifications after completing your workday to resist the urge to check emails and messages.
Digital diet
Develop a weekly plan to reinforce your commitment to the detox process, such as:
- Monday: Unsubscribe from unwanted emails
- Tuesday: Refrain from checking your phone until you begin work
- Wednesday: Disconnect all devices during your lunch break
- Thursday: Define a period where you don’t check new notifications
- Friday: Stay off social media for the entire day
- Saturday: Avoid checking work emails or social media
- Sunday: Refrain from checking work emails or social media
Involve others
Embarking on a detox journey alone can be challenging. Consider finding a companion interested in a digital detox to offer mutual support. Engage in discussions about any obstacles and hold each other accountable to enhance the effectiveness of the detox process.
