While the digital nature of our lives certainly has benefits, like quicker communications, increased access to certain services, and improved efficiency and connectivity, it also has a dark side if not well managed. A “digital detox” or intentional break from technology can help you counteract the adverse effects of electronic devices.
Let’s break it down: Research shows that too much screen use has detrimental outcomes in three main areas: physical, emotional, and social.
Physical Impacts: Excessive screentime is linked to poor sleep and stress regulation, an increased risk for high blood pressure, obesity, and insulin resistance, which can contribute to diabetes. Studies have also connected screens to impaired vision and reduced bone density.
Emotional Impacts: Screen use has been shown to decrease memory and retention and increase the risk for anxiety and depression. Digital device use is also linked to increased symptoms for those managing ADHD and feelings of loneliness.
Social Impacts: While tech has the potential to unite, excessive screen use can isolate a person from community engagement, expose them to echo chambers and social discord online, and increase the impact of FOMO (fear of missing out), which could increase anxiety and influence relationships.
Considering these outcomes, a break from technology could empower you to explore new activities, reclaim your attention span, and avoid the negative impact of too much screen time.
Being more intentional about technology can be as simple as setting boundaries, identifying replacement behaviors, and assessing your feelings. If it helps, create a daily schedule to outline specific goals each day or stick to the same daily goals for a set amount of time. Assess how paring down screens makes you feel and affects your productivity, and decide how you would like to include it moving forward.
Here are a few examples of digital boundaries that may help you:
- Take a 10-minute break for every hour of screen time at work.
- Limit recreational screen use to 15-minute intervals.
- Make meals screen-free.
- Power down your screens 1-2 hours before bed.
- Turn off unnecessary notifications or alerts on your phone.
