No matter how many digital detox checklists we make for ourselves, we often end up struggling with the thought, “What if my boss/client has sent an important email?”
We are enslaved to this modern world of digital devices, and sometimes it seems like there is no way out. It seems right though.
Escaping into the woods or mountains restricts us by making it physically impossible to connect with the outer world and even provide a break from the digital chaos for a while.
But what about the mental detox?
An MIT sociologist and clinical psychologist, Sherry Turkle, researched this ‘semi-controversial’ question for over 20 years: (1)
“Are we becoming slaves to our technology? Is it making us less happy, less free, less connected?”
Well, here’s my take on this. When I decided to become a freelance writer, I looked at the pros of working remotely on my ‘own’ terms and time.
What I missed considering was how hectic life would become, sitting in front of a screen most of the time a day. (How naïve of me to think determining my time will make it any easier for me!)
Am I less happy? Sometimes, not always. Do I feel less free? Yeah, most of the time.
Am I less connected? Here comes the irony! Working on screen 6-8 hours daily makes me resentful of checking my WhatsApp messages. Being productive becomes a difficult task and although there are Research-Backed Way To Increase Productivity, they don’t work if you are not taking time off the damned screen.
Technology has, no doubt, brought people from the ends of the world together. However, the same technology has more often than not disconnected people living under the same roof.
So what is the solution? Let’s learn together what mindful digital detox is and how we can free our digitally entrapped souls.
Understanding The Digital Detox Challenges
We are flooded with information through our communication devices, like phones, tablets, laptops, and television.
It’s like a constant downpour of emails, social media updates, news articles, notifications, and more.
This overwhelming flow of data that we call ‘the digital deluge’ often leaves us with gritting teeth thinking about what happens next. (2)
As Sir Turkle says,
“We’re always on, always plugged in, always stimulated, always in a constant state of self-presentation.”
Earlier I shared my reason for being bound to the screen, but it may be different for you.
A social media influencer – always-on-lifestyle – would be expected by their audience to be available 24/7. An anxious person might have a hyper-connectivity problem, worrying about the latest news update.
Or a classic syndrome of digital immersion might leave you hooked to your hand gadgets most time of the day.
It’s crucial to understand your digital needs and personality traits before committing to digital detox.
You wouldn’t want to fall back to the same old patterns, feeling lost and more miserable.
To get into a healthy routine, you need to create one for yourself. Here is a Night Routine that might interest you.
15 Mindful Digital Detox Weekend Activities For A Renewed You
A complete tech blackout might not be feasible, but a mindful digital detox can be! Here’s your digital detox checklist to help you reclaim control and cultivate a more balanced relationship with technology in your daily life:
1. Challenge Yourself with a Digital Fast
For a deeper digital detox experience, consider a short-term digital fast.
Disconnect completely from technology for a predetermined period, allowing yourself to truly unwind and reconnect with yourself and your surroundings. Clearing the clutter from your life allows your intuition to speak more clearly.
2. Power of the Pause
Schedule designated “tech-free zones” throughout your day. Start with small pockets of time – 15 minutes during your lunch break or an hour before bed.
Savoring the quietude and allowing your mind to wander freely might surprise you with a surge of creativity or introspection that emerges out of nowhere.
3. Let the Nature Recharge you
Immersing yourself in the restorative power of nature can be exhilarating.
Take a walk in the park, hike a new trail, or simply sit beneath a tree and listen to the sounds of the environment. Studies show that spending time in nature reduces stress, improves mood, and enhances cognitive function. (3)
4. Reconnect with the Arts of Conversation
In the age of texting and instant messaging, the art of face-to-face conversation can feel like a forgotten skill.
Make a conscious effort to connect with loved ones in person instead of forwarding relatable reels sitting across a room.
Plan a game night, have a deep night-long conversation, or simply enjoy each other’s company without the distraction of digital devices.
5. Rediscover the Joy of Analog Pursuits
Pick up a book, write in a journal, or engage in a creative hobby that doesn’t require a screen.
Immersing yourself in these analog activities allows you to tap into different parts of your brain, creating a sense of mindfulness.
You might be surprised by the forgotten passions that resurface during your digital detox.
6. Digital Detox Weekends – Use that “Do Not Disturb” feature
A digital detox weekend is an intentional break from all digital devices, such as smartphones, tablets, computers, and TVs.
The goal is to disconnect from the constant stream of notifications, social media, and online distractions to focus on more meaningful activities like reading, spending time outdoors, engaging in hobbies, and connecting with loved ones.
This break can help reduce stress, improve mental clarity, and foster a deeper connection to the present moment, ultimately promoting overall well-being.
Utilize the built-in features on your devices to create boundaries.
Turn off notifications, silence your phone during designated times, and resist your urge to check emails or social media compulsively over the weekend.
This will help reclaim control over your attention and mental well-being.
7. Manage Your Consumption
“The mind is everything. What you think you become.” – Buddha. (4)
Just as we curate our physical environment, we can also curate our digital one. Audit your social media feeds and unsubscribe from accounts that drain your energy or leave you feeling inadequate.
Seek out content that inspires, educates, or uplifts you.
8. Adopt the Power of “Slow Tech”
Intentionally slow down your digital interactions.
Read an e-reader with the internet connection disabled, savor a podcast episode without multitasking, or listen to music on an old-fashioned record player.
9. Become a Digital Minimalist
Declutter your digital storage and delete unused apps.
A streamlined digital environment reduces visual clutter and promotes mental clarity. Follow Leonardo da Vinci’s advice: (5)
“Simplicity is the ultimate sophistication.”
10. Learn the “Single Task” Challenge
Multitasking is a myth often perpetuated by technology. Instead, challenge yourself to single-tasking.
When reading an article, silence notifications and put your phone away. Create a more mindful digital experience by focusing on one task at a time.
11. Explore the “One App a Day” Challenge
“Focus is the ability to say no to a hundred good ideas.” – Steve Jobs. (6)
Choose a single app you find most beneficial and dedicate a specific time slot to engage with it meaningfully.
This allows you to focus on one task at a time and avoid the constant context-switching that can drain your mental energy.
12. Try “Slow Scrolling”
Information overload is a real concern. Challenge yourself to slow down your online interactions.
Read articles thoroughly, savor photographs, and engage in thoughtful comments on social media. Resist the urge to skim or multitask while consuming digital content.
13. Schedule Time for Digital Creativity
Technology can be a powerful tool for creativity.
Schedule dedicated time to explore digital art tools, write on a blogging platform, or learn a new skill through an online course. Use technology for personal growth and development, and work on your creative expression.
14. Focus on the Silence
In our ever-connected world, silence has become a rare commodity. Enjoy solitude every once in a while by simply being present at the moment.
This will de-clutter your brain, fostering a sense of calm and inner peace.
15. Practice Digital Mindfulness Meditation
“The mind is a powerful servant but a terrible master.” – Rumi. (7)
Extend the benefits of meditation to your digital life. While using technology, be present and intentional in your interactions.
Focus on the content at hand, avoiding distractions by silencing notifications and multitasking.
How To Manage The Strain Of Screens As A Freelancer Or Remote Worker?
Remote workers and freelancers may be particularly vulnerable to the invisible strain of screen time because of the nature of their work.
The blurred lines between work and leisure time, the pressure to be always available and responsive, and the lack of physical activity associated with desk-based work can all contribute to the invisible strain.
This can lead to symptoms such as burnout, stress, and anxiety, which can impact both work and personal life.
Remote workers and freelancers need to be aware of the potential impact of screen time on their mental health and take steps to mitigate it, such as taking regular breaks, setting boundaries around work hours, and engaging in non-screen activities during leisure time.
By prioritizing mental health and mindful screen use, remote workers and freelancers can help prevent the negative consequences of excessive screen time.
Finding The Balance By Building A Healthy Tech-Relationship
We cannot cut ourselves from this digital world. So the only way left is to find a balance between the digital and the natural world.
It’s important to realize the significance of unplugging from the “Silicon Valley” this world has become, and build genuine connections.
Surrounded by screens from sunrise to sunset, it’s difficult to disconnect from the outer world.
This is where building resilience to gracefully disconnect from your gadgets every once in a while comes in.
We often hear about cultivating work-life balance, but how often do we practice it? When was the last time you muted your work-related notifications after working hours?
Or do you ever put your phone on a do-not-disturb mode when out on vacation with family?
We are oblivious to holding ourselves accountable with technology. Here’s a practical guide to cultivating accountability to develop a healthy tech relationship:
1- Craft a “Digital Contract” with Yourself
This is something that I did and will also recommend to you all. Draft a personal contract outlining your goals (e.g., reduced social media scrolling, phone-free mornings).
Specify designated “unplugging” times and the consequences for breaking your own rules. Treat this contract as a pact with yourself and you will feel satisfied like never before. (8)
2- Embrace Replacement Activities
Don’t just say “no” to tech, actively replace mindless scrolling with enriching activities. Prepare a list of engaging, non-digital options like reading a chapter of a book, practicing a musical instrument, or tackling a creative project.
Having readily available replacements reduces the temptation to fall back on autopilot screen time. (9)
3- Try Habit Stacking
Start your day with a mindful meditation app (I prefer Hakuna) instead of scrolling through social media right after waking up.
Pair your lunch break with a walk in nature rather than checking emails.
Stacking new habits onto existing routines can create a sense of momentum and make mindful tech use a natural part of your day. (10)
4- Reward Yourself for Progress
Building accountability comes with its challenges. Celebrate your successes, no matter how small.
Reward yourself for achieving a screen-free evening with a relaxing bath or treat yourself to a new book after a week of reduced social media use.
Positive reinforcement keeps you motivated and reinforces the value of mindful tech practices.
These micro-practices will surely help you stay mindful and develop an intentional relationship with technology.
And if you ever feel like faltering from this digital detox checklist, practice these 15 tips in mindfulness to stay on track with your life goals.
Our world is being taken over by screens. From children to older adults, we all are mesmerized by its tech-iness and its tackiness.
And I am not joking! At the dinner table or in bed, we seemed to be glued to this menace.
Drowning in Screen Time by David Murrow talks about how our lives are submerged in the screens.
Source: Amazon
From zoom meetings, to online classes, to remote working, and gaming…nothing is possible without screens, it seems.
We don’t even order food in a restaurant without a screen nowadays. Murrow gives you all a lifeline and a way out from this digital abyss.
He confirms that digital detox is possible, and it starts today! Read this book to achieve the perfect reel and real-life balance for a mindful future.
