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A digitized world -

In our highly digitized world, we've become used to having access to more information than we can process at a given time.

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Information overload -

This constant stream of information can become overwhelming, particularly on social media when there is a negative or crisis news cycle.

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Constant accessibility -

Not only that, but there are very few moments where we are not accessible to other people. But that isn't always something healthy.

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Constant accessibility -

Constant accessibility can mean too many demands on your time, leaving you with very few moments of introspection where you're unreachable.

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Compulsive use -

If you find yourself constantly checking your phone in a way that's compulsive (and feel anxiety if you can't), you might benefit from taking a digital detox.

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Negativity -

Do you feel you've reached a saturation point for negative news? If you're becoming engulfed with negative feelings after scrolling, it's probably time to take a break.

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Checking your phone first thing -

When you start checking your phone immediately upon waking up, your brain gets into reactive mode, rather than proactive mode. You might need to detox by keeping the first hour of the day phone-free.

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Lack of physical activity -

Are you spending more and more time staring at screens, to the point where your physical fitness or ability to exercise is suffering? If so, it's time to take a break.

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Weight gain -

Lack of physical activity is linked to a more sedentary lifestyle, which can lead to weight gain and other undesirable health outcomes. A digital detox might be in order if you're piling on the pounds.

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Eye strain -

Dry eyes, decreased vision, and optic headaches can arise from prolonged use of screens. In fact, there are even conditions known as "digital eye strain" or "computer vision syndrome". If you believe your eyesight is suffering due to your screen use, it's probably time to detox.

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Carpal tunnel syndrome -

Repetitive actions like scrolling can also take a toll on your wrist/hands. Carpal tunnel syndrome arises from pressure on the nerve that runs from your arm to your hand. Numbness, tingling, weakness, or a loss of awareness in your hands can be signs of carpal tunnel syndrome. If you have symptoms, assess the amount of time you spend digital scrolling.

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Chronic fatigue -

Getting enough sleep, but you're still feeling tired all the time? Excessive screen time could be (at least partly) to blame. Experiment with reducing your screen time, and see a healthcare provider if you're still feeling worried.

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Poor concentration -

If you're struggling to concentrate or focus completely on everyday tasks that don't require your phone, then it's probably time to take a digital detox.

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Sleep disruption -

Staying up late scrolling and binge watching shows can lead to a later bedtime, and disrupted sleep from blue light. If your sleep schedule is becoming erratic, it's time for a digital detox.

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Neck discomfort -

Long hours on your device or sitting in front of a screen can lead to bad posture and hunching, which in turn causes neck discomfort or physical pain. If you have neck and shoulder pain, your time spent on screens could be to blame.

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Feeling unfulfilled -

A sense of dissatisfaction and constant yearning for more can be symptomatic of spending too much time online. Meeting friends in real life and moving the body create feelings of grounding that will bring you back to the present, mitigating boredom and feeling unfulfilled.

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Comparison -

Are you comparing yourself to others online, and are you feeling hollow as a result? If so, it's time for a digital detox.

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Falling behind on personal goals -

The digital can be a huge distraction. If you've set goals for yourself that you're failing miserably in achieving due to your tech use, it's time to detox.

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Detox time -

If one or many of the signs so far have resonated with you, you probably realize it's time to take a break from your devices.

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Detox time -

How to start with your detox time? The first step is to take temptation out of your way. That means logging out of social media apps, or perhaps uninstalling some altogether.

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Out of reach -

Practice by having a designated hour or more each day, where you keep your devices out of reach. The term "out of sight, out of mind" exists for a reason! 

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Get others on board -

Telling others about your detox will help make you stay accountable. You might even start a trend, that others want to get involved in.

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Get others on board -

Most of us are aware we spend too much time scrolling. Prioritizing in-person interactions with our friends and co-workers, without tech involved, can lead to positive interactions you might not have otherwise. Again: keep phones out of reach!

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Get outside -

Distract yourself from your phone by getting outside. Once you're immersed in nature without electronic distractions, you can appreciate the beauty all around you and unwind.

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Engage in mindfulness -

If your focus and concentration have been suffering due to your digital obsession, engaging in mindfulness practices during detox could help improve this.

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Choose the right time -

Make sure to pick an appropriate time for your detox, so it won't be disruptive to your life, causing compounded stress afterwards. Choose a time where you can get back in touch with yourself and feel connected to the world around you.

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Have a clear goal -

Setting clear goals for your digital detox will help enforce boundaries. Decide the duration and specific applications you need a break from.

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Read a book -

Spend the time you would have spent scrolling on reading a book instead. This will help with building up your focus and concentration again, too.

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Journal about your detox -

Keep a record of the thoughts and feelings that arise while you are on your digital detox. Oftentimes our devices are used to numb/suppress uncomfortable feelings we don't want to experience. A detox might help you understand yourself—and what's going on in your life—better.

Sources: (Grazia Daily UK) (Lifespan) (Power of Positivity)

See also: How to protect your digital privacy

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