Today’s world is constantly on, 24/7, without a break. There is always one more ping or message coming in no matter the time of day. You reach for your phone first thing in the morning and the last thing at night. But what would it take to take a break, even for a few hours or a day?  This is the idea behind a digital detox. It is an intentional pause from screens to reconnect with yourself and your relationships. It falls under the category of self-care because it is so powerful for your wellbeing. It is also a wonderful way to process what’s going on in the world around you.

What Is a Digital Detox?

A digital detox is any period of intentional disconnection from digital devices, especially smartphones, social media, email, and other screen-based distractions. It can last an afternoon, a weekend, or even longer. The goal isn’t to give up technology forever. It is a pause and reset of your relationship with technology.

The Benefits of a Digital Detox

There are many benefits to a digital detox including physical rest, improved cognition, and improved relationships. With digital notifications always on, you feel overwhelmed by the amount and velocity of information coming in. A detox helps you reclaim your attention and increase your productivity because you are no longer constantly distracted by jumping between apps or losing efficiency because you have been interrupted. You can prioritize getting a good night’s rest. Blue light from screens can interfere with melatonin, the hormone that regulates sleep. By unplugging an hour before bed, your body gets a chance to unwind naturally, improving both the quality and quantity of your rest. Choose real rest over playing an online game to unwind. Attention is the world’s most valuable resource. Whether it’s dinner with family or time with friends, being present matters. A digital detox encourages real conversations and deeper connections without the distraction of phones during a meal. You often get your news about the world and your friends in digital form. Endless scrolling often leads to comparison, overwhelm, or even doomscrolling. A break from newsfeeds and inboxes can lighten your mental load and boost your mood. Tap into your own “why” to reap the benefits of this pause in technology.

How to Start Your Own Detox

• Set a time frame with intention. You can start small by choosing a few specific hours each day, one evening a week, or a weekend to be offline.
• Set up a common charging spot for your devices to ensure they are ready to go the next day fully charged and put away.
• Establish areas in your home that are screen-free, such as your bedroom, dinner table, or a reading nook as screen-free.
• Plan analog activities that fill your cup and your time. These could be cooking, drawing, playing games, writing, or going outside.
• After your detox, note what changed. Did you feel more relaxed? More connected? Use that insight to shape your ongoing tech habits.
• Quick start your detox with phones away at meals. You will feel an amazing benefit right away.

A Reset Worth Taking

Technology can be an amazing tool when used with intention. Sometimes the best way to reconnect is to step away for a bit. As Anne Lamott says: “Almost everything will work again if you unplug it for a few minutes, including you.”  A digital detox gives you the space to recharge, refocus, and return with a clearer sense of what really matters. You might be surprised by what you notice when you finally look up.

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