Too much screen time? Try a digital detox
Read digital detox tips on how to prevent digital addiction.
In the article you will learn:
Instead of helping us and making our daily lives easier, technology is controlling us. Just think of the last time you left the house without your smartphone. Or you were angry if someone didn’t reply to your message within a minute. Or maybe you had withdrawal symptoms when your computer broke down. This is just an example of how technology controls us. We at msg life Slovakia come into contact with technology on a daily basis, which is why we have prepared some digital detox tips to prevent screen addiction.
Nowadays, of course, it is impossible to exist without technology. Some may argue that it is possible. But we can certainly agree that life is more convenient with technology. And most importantly, no one wants to be a weirdo with a push-button phone and no TV in the living room. Can the use of technology be limited and when do we become dependent on it?
Did you know?
In 2019, on average, each of us spent 6 hours and 42 minutes on the internet in a single day.
What is digital detox
The term digital detox was introduced in relation to the excessive use of mobile devices, screen addiction and the loss of self-control when using modern digital technologies. It is a targeted restriction, but not a complete exclusion, of interaction with smartphones, tablets and laptops for a certain period of time. Its need has been further pointed out by the recent global pandemic.
There are a number of digital detox examples. One of them is a complete digital detox, i.e. the complete removal of technology from everyday life for a period of time. Internet access, a computer, a smartphone and, yes, Netflix or TV. This detox will definitely test your relationship with modern gadgets and digital content.
A less drastic option is the so-called periodic digital detox, which works on a similar principle, but you remove technology from your life in a specific part of the day or week. This kind of detox is suitable for those who continuously use digital technologies in their professions and want to avoid their excessive use also in their personal life and leisure time.
The third option is a digital detox from social media, where you don’t necessarily have to remove all technology, social media is enough. For starters, this type of detox is ideal. Do you think it doesn’t apply to you and that you don’t spend much time on social media? Try tracking how often you open your social media apps for a day, even if you know you won’t find anything new there.
#msgtip
Smartphones have the ability to track the amount of time spent on the device. This way you can track how long you’ve been using each app.
The last type is the holiday digital detox. Use your holiday as a break from technology and spend time with yourself, your family, exploring nature and sightseeing. A holiday detox is the best option for people who can’t work without digital technology. Our HR manager Veronika also has a proven method, spending no more than an hour on her mobile phone or other devices every day. “During my holidays I check my phone in the evening, but then I just see what’s new and put it away again,”.
Another colleague Majka from the HR team has the experience of long-term disconnection from the world of technology. “Last summer I went a month without using technology on a hike from Dukla to Devin. It brought me peace and distance from everyday life,” said Majka. Other than this type of detox, she uses her phone minimally, “I fill my time with other activities,”.
What are the risks of screen addiction
Anyone can fall into a bad habit which, over time, grows into an addiction. Someone is trying to quit smoking or has a designated period during the year when they do not drink alcohol. It is similiar with technology. Have you ever said, after spending a whole day on the device, that you don’t even want to see your phone and laptop the next day? This is how digital addiction begins and like other addictions, it has different forms. According to psychologists, a person may not only be addicted to the Internet itself, but also to specific activities or applications. For some, digital addiction takes the form of excessive use of social media, for others it is online gambling or compulsive shopping.
Digital technology has become a part of our lives to the point when we don’t even see it as a threat. However, the opposite is true and among the most common negative consequences of excessive use of technology on humans are distorted perceptions of reality, loss of analytical thinking, memory impairment, less physical activity, loss of physical interactions.
Consequences of screen addiction
Social media are more and more popular and, especially among young people, pose a threat to their perception of reality. When we use social media, our brains receive a lot of stimuli that trigger pleasant feelings. However, the problem can arise when one returns to the offline world and everything suddenly seems “boring”.
The consequences of excessive use of these media can be the following:
- negative impact on relationships with family and friends,
- less time for yourself and leisure activities,
- risk of greater vulnerability due to sharing of often private or intimate content,
- problems related to the development of one’s own identity, especially when unable to match the demanded ideals,
- a change in the value ladder,
- loss of critical thinking and the related inability to distinguish credible information from hoaxes.
The excessive use of not only social media, but also of digital technologies as such, can be much more serious. It can also negatively affect our mental and physical health. With screen addiction, you’re at risk of:
- fatigue,
- visual impairment as a result of exposure to blue light,
- possible psychological conditions ranging from anxiety to depression,
- frequent mood swings and feelings of loneliness.
Beat addiction with a digital detox
Are you addicted to technology? Test yourself
If you want to know if you are screen addicted or not, ask yourself these 5 questions:
- Do I often go online after my work?
- Do I check my messages and emails as soon as I wake up?
- Is it hard to put my phone out of my hand when someone wants something from me?
- Do I take my phone with me everywhere? (yes, everywhere, even the toilet ☺)
- Do I spend more than an hour a day on my phone?
Did you answer yes to at least three of them? Then you’re probably suffering from digital addiction and you might even be at risk of digital dementia. If not, congratulations! Anyway, be sure to read our digital detox tips.
Digital detox tips from our colleagues
- Turn off notifications
Check your messages when you have the time, not when a notification tells you to. Limit the number of notifications to only those that are truly necessary, such as phone calls, text messages and work emails. “I’ve turned off notifications and usually have my phone on silent mode. I’m not so disturbed by beeping messages,” says Zuzka, Office Manager.
- Be offline at least an hour before bedtime
Our bodies and sleep are also negatively affected by the blue light emitted by screens and artificial lighting. At least an hour before bed, put your phone down, turn off the TV and switch to the offline world. You’ll find time for yourself and your sleep will improve. “Every night after a certain hour I turn off my phone and keep it off until morning. I turn it on when I go to work,” revealed Lukas, Test Manager.
- Uninstall unnecessary apps
Remove all the unnecessary apps and games from your phone that are distracting and you don’t necessarily need. You can also check social media news on your computer. It’s less comfortable, but that’s exactly the principle – do not check them so often.
- Enjoy your meal without screens
The need to constantly check our digital devices, which manifests itself in scrolling through the screen even when doing an activity like eating, is referred to as FOMO (Fear of missing out). Talk to your colleagues, family or pursue your interests for a while on your lunch break. Give your head and eyes a rest while eating.
- Go on holiday without your mobile phone and laptop
Try a holiday digital detox and enjoy your free time completely technology-free. In addition, many locations offer the convenience of limited signal. Some wellness resorts even have areas equipped with special copper plates to ensure that guests are disconnected from wifi and mobile signals.
- Leave your phone at home
Go shopping at the store or walk your dog without your mobile phone. Gradually extend this time. If you can’t do that, you may be suffering from nomophobia – the fear of being without your phone. Our colleague also indulges in his daily dose of digital detox in his spare time. “After work, I don’t feel the need to turn on my computer at all,” says Michal, a software developer.
- Set aside one full day without technology
There are many things you can do without technology. If you have to be on the phone for an emergency, try swapping it for a classic push-button phone for the day. It’s not a luxury, but you can use it to make phone calls and at least you won’t be surfing the internet. “I minimize my contact with technology when I’m hiking, which means at least one day on the weekend,” shared with us Majka, the HR manager.
- Return to the classics
Experts advise that with any addiction, the key is to change the way you live, i.e. your habits. Try to be old style in certain things and go back to the “pre-smartphone” era. Pull out the classic alarm clock so your smartphone isn’t the first thing you look at in the morning. With your morning coffee, instead of scrolling through the screen, read a classic newspaper or magazine.
Digital detox at msg life Slovakia
It seems unrealistic to completely eliminate digital technologies nowadays. To limit them will require a strong will and often self-denial. But the result will be worth it.
We know that. That is why we have arranged rooms for our colleagues, where they can switch off and be away from their computer screens for a while. Examples include a fitness centre, relaxation area, table football or massage. That way they come up with different ideas and get a lot of new inspiration. Give it a try and let us know how you’re doing in your digital detox.
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