Digital detox: reasons why we need to switch off and how to do it
Looking after mental health
Our mental health is inevitably adversely affected by 24/7 tech. Recent studies have found that excessive use of technology contributes to depression and anxiety. As well as the nervous system remaining always switched on, the constant comparing that often comes with non-stop social media use (think yoga pics on Instagram!) lowers our self-esteem. We often forget that what we see on screen is an airbrushed version of reality. By simply logging off, after becoming accustomed to the the initial strangeness you’ll feel more grounded and content.
Finding space beyond distraction
Keeping a handle on our smartphone addiction brings us back to ourselves and allows us to be more focused and productive. When out without a phone, and so free of constant distractions, there is a great feeling of spaciousness: space to take deep breaths, read a paragraph of a favourite book or drink a whole cup of tea without the onslaught of incoming messages! This space that arises when we are not on a permanent knife-edge of distraction is an act of necessity and self-care, also allowing time to tune into our feelings and our present moment experience. Try taking regular switch-off breaks - say, five or ten minutes every hour, or keeping the phone off during the first and last waking hours of the day. Don’t under-estimate the importance of being disciplined with yourself in this process!
Disconnecting to reconnect
We have all had the experience of a friend or family member reaching for their phone in the midst of a meal or chat. It feels so disrespectful, yet we’ve been there too! That buzzing sound comes with such a strong compulsion (think getting that dopamine hit!) to check! On average, we pick up our phones a staggering 58 times a day, so there’s a significant chance it happens when you’re interacting with somebody. Yet when you switch off your phone (aeroplane mode is your best friend!) you can truly listen to, and be present for, your loved ones. That’s a great gift.
Only one life: using time wisely
No-one will look back on their life and wished they had spent more time on their phones. On average, most people spend around four hours on their phone every day. How else would this precious time - moments we won’t get back - serve you best? It would easily be enough to pick up a new hobby, learn a language, re-skill, get active. The structure of our days determines the structure and flavour of our lives. There is not a moment more to waste!
Improving sleep
Chronic insomnia is endemic in our always-on culture, with up to 50% of us regularly struggling to sleep well. As well as the blue light from our screens interfering with sleep patterns, the stimulation caused by that influx of information overwhelms the central nervous system. It is the opposite of what’s needed (darkness, lack of stimulation, soothing rhythms that move us towards deep rest) to sleep well. Make use of your phone’s ‘bedtime mode’, where your screen is gradually dimmed. Even better, upload an app for turning off the internet at a particular time each night; a good hour or two before bed is recommend for optimum snooze time. With your phone on aeroplane mode, or set to only receive emergency calls, how about turning tech to your advantage by listening to some super-calming yoga nidra? Check out Insight Timer and Headspace for snooze-inducing stories and meditations.
Practical first steps…
Smartphones are powerfully addictive tools and have been designed to be so. In acknowledging the problem we can begin to change habits.
1) Clock the form of technology or social media that is taking most of your time. Social media apps allow you to track the time you spend on them daily, so take a deep breath and check your usage from the previous week! How does it make you feel knowing exactly how much time you spent scrolling through Instagram each day?
2) Set a realistic daily goal. How much time is beneficial for you to spend online? Be honest with yourself. You still want to allow that inspirational content into your life, so switching off completely is probably not realistic, but at which point does the inspiration change into mindless scrolling?
3) Then, set a daily reminder on Instagram or other social media. Once you have reached the time you have set for yourself, Instagram is going to remind you that it’s time to put down your phone. This simple change will make you feel more in control of your time without feeling guilty about the social media scrolling.
4) The same goes for any notifications on your phone - rather than being bombarded by them, make them work for you. How about switching off your WhatsApp, Messenger, Facebook and Instagram notifications and only checking the apps when you actually want to? This can be enough to hugely improve concentration and productivity.
That’s it for now - enough screen time today! Switch off and enjoy life.
What now?
Now in its sixth year, we created Reservie booking system to service our own yoga studio and retreats business. It has grown from this point to a highly regarded platform serving thousands of yoga and meditation teachers, retreat companies and wellbeing businesses on an affordable pay-as-you-go basis. We would love to speak with you to offer a friendly, no-obligation introduction to the system. Email us at hello@reservie.net or call us on (44) 01245 934 188 Extension 2.