We live in a world full of connectivity, internet, social media and devices linking us to the world. According to this article at the BBC, research suggests that here in the UK, adults spend an average of 8 hours 41 minutes a day on a screen of some sort which is typically more time than we spend sleeping. 

This article adds that the average person tends to log 1.72 hours a day just on social media. In fact, a recent (2016) study suggests that we tinker and interact with our devices 2,617 times each day.

Since having children, there are definitely times when I get drawn in to excessive use of cameras, phones and so on. It really got me thinking about having a ‘digital detox’ – I know, the term may seem a tad pretentious, but the term even has it’s own Wikipedia page now! Here’s a snippet from that page:

“Digital detox refers to a period of time during which a person refrains from using electronic connecting devices such as smartphones and computers. It is regarded as an opportunity to reduce stress or focus on social interaction in the physical world.”

Do you check your phone within the first five minutes or even the first five seconds of waking up? 

Evidence tends to suggest that 80% of people do!

Do you have a fear of being without your phone? 

66% of phone users in the UK have such a fear.

Do you get annoyed if someone interrupts you when you’re on your mobile checking something?

Or do you suffer from dying battery anxiety? (That’s a thing you know)

If we are honest we’ve probably all experienced the above sentiments at some point, if not on a regular basis. So how can we keep these habits and tendencies at bay and under control in our ‘always on’ world?

Ofcom recently carried out a survey and found out that over a third of Britons tried to take a digital detox in 2016. What’s more, this concept of taking a break from using our internet-connected devices is now so well understood that the term ‘digital detox’ was recently added to the Oxford English Dictionary!

So it seems that it’s not just me in my capacity of being an old school raver pining after the old ways…..

And it is clearly not just people in tech industries who suffer with the issue of being constantly glued to their phones and other devices.

I’ve got to admit, I do love technology, heck, masses of my business is conducted online in some way and we have a busy social media output, so I don’t want rid of it all, I just think that on occasion, I want to feel focused on real-life human interaction and feel purged of so much news, politics, world crisis, complaints of others and the endless stream of nattering, chattering and general media consumption for a wee while.

Evidence would even tend to suggest that a digital detox is good for your health! In particular, your mental health:

– Research has demonstrated a strong link between heavy internet use and depression. Heavy internet users five times more likely to suffer from depression than not-so–heavy users.
– Research conducted by the National Institute of Mental Health discovered a significantly strong association between social media use and depression.
– Researchers have also discovered a connection between heavy Facebook use and depressive symptoms (including a decrease in self-esteem).
– One study has demonstrated that anxiety increases in line with mobile phone useage.
– A fairly recent study has also gone on to support this and it links too much smartphone use with higher incidences of anxiety and depression.

You know what? There is even Neuroimaging research that has shown that excessive screen time actually damages the brain!!

This is me focusing on mental health as that is the nature of my work and this blog, but there is so much more I could offer up in terms of how excessive digital use effects sleep, concentration, critical thinking skills, ability to study among children and much more besides:

Here’s the thing though….

Research suggests that staying off all social media for just one day will increase happiness.

Well, what more motivation do you need? We all need a digital detox on occasion then, it would seem. With all that in mind, here are some steps you could take if you’re keen to have a period of time using less tech and to start improving your mental health in particular.

1. Digital Detox planning

In a lot of ways, having round-the-clock access to emails has made life much easier for professional people and business owners such as myself, but not when it comes to switching off and winding down.

However, if you plan well enough in advance and work together with your colleagues and within your business, and actively choose to step away and to be free from your smartphone completely at least one day of the weekend (for example). This is a realistic goal that’s easier than you might imagine and a goal well worth aiming for.

Eventually, you might even be able to have two days or a few weekends a month to yourself and remember that a digital detox isn’t supposed to be a once-a-year process; the ultimate aim is to work it into your routine schedule as a matter of course.

If you read the newsletters or books of Tim Ferris, for example, one of the most productive people on the planet, he spends very minimal time dealing with emails, for example.
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2. Keeping yourself busy

When you are planning a digital detox it is important to figure out what you’re going to do with your time while you’re not glued to your smartphone.

You can schedule a variety of activities for these moments. This is where you get to be fully alive! Go places, see the world, spend time with friends, family and so on.

For example, something as simple as watching a great film at your local cinema and aiming to really switch off, and get away from your small screen obsession can be a great exercise. In fact, the cinema is great for a “mini-break” if you just can’t bear a whole weekend being disconnected.

The key is to plan ahead so you have things to look forward to. Keeping yourself busy offsets the temptation of picking up the phone, checking emails, checking Facebook and being drawn in to that digital ether…..

Going cold turkey, and having nothing planned is not advisable when you’re going for a detox – I recommend that you plan it diligently. Decide when you are going to unplug fully and then plan activities and then go live life fully and engage your senses, connecting with the real world.

3. Get Your Body Moving

What’s great about giving yourself a digital detox is that it opens up lots of great opportunities to de-stress and to pursue the kind of activities that help you relax.

Anywhere outdoors, maybe in nature can be particularly relaxing and being active or not when you’re away from your devices, can actually be a great time to think clearly and pull together ideas that might help you figure out problems in your personal or professional life.