What’s the first thing you do when you wake up? Check your emails? Look through social media? Play a game? If you’re reaching for your phone before you’ve even rubbed the sleep out of your eyes it might be time to consider a digital detox.
What is a digital detox? It’s defined as a period of time during which a person refrains from using electronic devices such as smartphones or computers. It’s regarded as an opportunity to reduce stress or focus on social interaction in the physical world.
In Australia, 95% of us have smartphones, and while studies vary, recent research suggests we are spending over three hours per day on them. Which might not sound like much until you consider that it totals more than 45 days a year!
We also can’t resist that buzz, chime, or ring, with some of us picking up our phones 85 times in a single day. And, it seems there is no part of our lives where phones have not intruded, 1 in 10 Australians also admitted to using their phones while having sex!
When it comes to electronic devices in general, the results are even more shocking. On average, Australians spend more than six hours per day in front of a computer, phone or TV, which equates to about 91 days every year.
But what does all this time immersed in our devices mean for our physical and mental wellbeing?
Results from some of the studies that have been done are worrying. Social media appears to promote narcissism and addictive behaviours, smartphones could be causing insomnia, neck, shoulder and back pain, and screens seem to be causing higher levels of eye strain and headaches. Not to mention other tolls such as poor concentration, reduced physical activity, depression, anxiety and feeling isolated.
Maybe it’s time to take a break. There are digital detox retreats for those who wish to completely unplug, but family and work commitments make these an unrealistic option for most of us. Instead, we’ve put together some of the top advice out there to help you stop being a glow face.
Set your limit and stick to it. Experts say adults should limit screen time outside of work to less than two hours per day. Any time beyond that which you would typically spend on screens, try instead using that time participating in physical activity.
Only use your phone when you’re alone. When you are with people, focus on them. Make mealtimes screen free. If you’re out for dinner with friends, try putting everyone’s phones together on the table. The first one who picks their phone up pays for dinner!
Turn it off. Turn off app notifications and choose a specific time each day to check them. If you are always checking your social media feed while waiting for your lunch order or walking down the street, turn off your data so you can’t. Take emails off your phone and only use email from your computer at a specific time. And if an app is a real time waster and has no benefits? Delete it.
Out of sight out of mind. Most people automatically reach for their phone when they see it and automatically begin flicking through apps or checking messages. Leave your phone in your pocket or your bag, especially when you are at meetings or at work. Put it on airplane mode unless you really need to be available.
Device free spaces. Don’t take your devices with you into the bathroom, the bedroom, or the kitchen. Choose one spot in the house where you use your device so it stops intruding on all aspects of your home life.
Buy an alarm clock. Don’t use the excuse of needing the alarm to take your phone to bed. Choose a time at night such as 6pm and put your phone away. Leverage technology. If you find it difficult to disengage from your devices, find one that will combat inactivity. Activity monitors worn on the body tend to increase your physical activity level simply because you’re paying attention to it.
