A Digital detox refers to a period of time during which a person refrains from using electronic devices connected to the Internet, such as Phones and computers. Moreover, a digital detox is an opportunity to reduce stress so that you have time for other things like working on oneself, interacting with others, doing physical exercise, practicing mindfulness and so on. This detox will also help prevent addiction to these tech devices.
Disconnecting with these devices on a regular basis will help us maintain a healthy balance between real life activities and the digital world.
Several studies today confirm that exposure to digital world has been affecting both mental and physical health of a person. Anything in excess is not good. Hence excessive technology use needs to be controlled.
Here are few ways to Digital Detox:
- Set a Rule
No digital devices for an hour after waking up and an hour before you sleep at night. Morning is the time for self care, to work on your inner transformation, to plan your day. Night time usage of these devices may affect our vision due to the exposure to the light emitted by these devices. They may also interfere with the quality of your sleep.
- Take small Steps
During the day, take small steps towards mindfully disengaging from these devices. For example you can start with, “no looking at your phone for 15 minutes.” Throughout the day, you can take several of these 15 minute breaks. Set reminders to take breaks from screen-time. This will help you recharge, revitalize, focus better and feel more productive.
- No devices during family time
Keep phones and tablets away when you are spending time with your family. For example, while having a meal together. Phones keep us away from a direct experience of what’s going on around us. We may be physically with our family but mentally we are somewhere else. Best way to resist the temptation and urge to keep checking on your phone at such times is to leave your phone in another room. Without the distraction of screens, the family communication improves. There will be more love, warmth and harmony in the home.
- Avoid digital devices in the bedroom
It’s not a good idea to keep computers and laptops or even work on them in your bedroom. In one study on the Mind. 95 percent of those interviewed said they slept better after removing these devices from their bedroom. They shifted from feeling depressed and stressed to feeling more calm and balanced. At night, you may keep your phone on incase of any urgencies however ensure it’s far away from your bed so you won’t be tempted to keep looking into your phone every now and then.
- Sit in Silence daily
Set aside atleast 15 minutes daily for your Silent sitting practice. The best time to do this would be first thing in the morning. It will help refresh your mind and re-energize your body. The Vedas declare, “Brahma (God) is in the form of sound.” What is this sound? It is the sound found in Silence. Therefore, everyday, we must practice silence. In that silence, we can recover and develop a lot of the energy that we have lost.
Finally, remember, You can find your own way to create a digital detox. Try and see what works for you. When elders of the home start practicing these simple ways to be present and mindful, even children will soon start following them. The habit of regularly taking mindful breaks from these digital services will reap a lot of benefits. It will keep you balanced, clear, peaceful and also improve your health and productivity.
Dr Karishma Ahuja, PhD