by Athirah Sofea
Many of us are glued to our smartphone screens and without realising it, we are often caught scrolling endlessly. We have become so dependent on our phones that it doesn’t register how the use of technology could affect our mental health.
Having to digest heavy news and consuming too much of social media can take a toll on our mental health. A study shows that doing a digital detox can help to cultivate healthier self-care routines, more meaningful connections in real life, more time for things that bring you joy, reduce anxiety and depression, enhance focus and increase productivity. A digital detox refers to a state when individuals refrain from using any digital or electronic device and this is mainly done to avoid being over occupied by a high utilization of the internet and digital screens.
Here are some tips on how you can reduce screen time, without pulling the plug entirely:
- Only Use the Phone with Purpose, Not to Kill Time
It has turned into a habit that we are always checking our phones for no particular reason. When we are bored and sometimes even when we are engaged in other activities, we reach for our phones and just start scrolling. Whenever you find yourself reaching for your phone, ask yourself “Do I need any critical information right now?”, “Does this message require an instant answer?”, “Is it mandatory to read the contents of this notification now?”, if the answer is no then just keep your phone away and live in the moment.
- Make a Time Commitment
It takes time to break digital habits. Make a plan and push yourself to commit for at least two weeks. Designate a tech-free hour each day (for a start) and stay away from your phone during meals.
- Consume Digital Information Mindfully, not Passively
Don’t let digital information consume you, you should consume it intentionally, when you are in the mood for it. Turn off all the notifications and only check what and when it is necessary. This is to avoid passive scrolling and can help curb the urge to respond to every noise it makes.
- Do Not Begin and End Your Day Checking the Phone
Scrolling our devices the first minute when we wake up and minutes before we doze off will affect our brain and contribute to overall tiredness.
- Spring Clean Your Social Media Accounts
Social media have a lot of heavily curated content of our friends’ and celebrities’ lives which can be bad for our mental health. Be proactive about who and what you follow. Mute, unfollow or remove connections that do not resonate with you and keep only those that sparks joy.
- Occupy Yourself with Things That Nourish Your Mind and Body
Fill in the extra time with things that make you feel good such as reading a book, go for a walk or a quick workout, journal about how you’re feeling or even spend time with your loved ones.
The digital detox period typically lasts between 3 days to 3 weeks. This differs for every individual as everyone has a different level of resistance. Do give this a try for a more relaxed state of mind.
