Digital detox

A digital detox is the intentional action of limiting or stopping using a digital device like a computer or smartphone. Digital detoxing is often done after you or someone who knows you notices changes in your physical or mental health. These changes might include depression, relationship issues, eye strain, lack of sleep, lack of time, and addiction behaviors. Eliminating or limiting your digital devices through detox helps reduce any of these changes.

How to do a digital detox

Before performing a digital detox, choose the type of detox. Are you planning on a moderate detox, which limits the time spent on a digital device, or are you performing a complete detox, which eliminates digital device usage? For some, it may not be possible to perform a complete digital detox on a computer or smartphone because it's used for work. However, if this is the case, consider a more specific detox. For example, don't do a complete detox of devices; do a complete detox of what's being done (e.g., doomscrolling, social media, or gaming).

Choose a length of time

Next, choose how long you'd like for the detox to be performed. Optimistically, someone might make a New Year's resolution to do a full year of digital detox. However, it's better to start with a smaller goal. For example, first, try detoxing for a month. If successful, analyze how you feel, how much time you gained, and other positive or negative factors. If you feel the detox was a success, try extending the goal.

Eliminate temptations

Smartphones do a really good job of getting our attention. Before starting the detox, improve your success by eliminating temptations. For example, turn off all or most of your notifications. Many people start using their phone because they were distracted by a notification. If you need notifications enabled for work, keep notifications enabled, but turn off your phone, set your smartphone in airplane mode, or use a Yondr bag in the evening. If these suggestions seem too drastic, most phones also have do not disturb modes that can be enabled to only allow certain people or apps to notify you.

If you're detoxing from a particular app or program, consider uninstalling it temporarily to prevent it from being used. Uninstalling an app like Facebook from your phone will not delete your account, but it does prevent you from opening it on your smartphone. If the time comes you feel you want to start using it again, it can be reinstalled.

Set time limits. If you need the app or program installed, set time limits or use other apps and programs to help manage when and how long you can use a particular program.

Don't substitute

Substituting what you're trying to detox with something else that's similar (e.g., Instagram for Reddit) does not resolve what the detox is trying to fix. If you're trying to detox social media, it should be all social media.

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