7 minute read
The rise of the digital detox
Many of us have become addicted to the constant need to be busy and connected but here’s why engaging in a regular digital detox is beneficial.
We’ve never had so much information at our fingertips. With a device that fits in our hand we can communicate with friends or colleagues, edit photos and videos, listen to a podcast and search the internet for whatever tickles our fancy.
But while advances in technology certainly come with their advantages, there’s also a downside to our devices.
We can become addicted to the constant need to be busy and connected. And without a break from all of this stimulation, our minds and bodies don’t get a chance to process and recover.
Perhaps it should come as no surprise that more people are seeking out time away from screens and technology to restore balance and wellbeing.
Deep down, we all recognise that feeling so beholden to our phones isn’t healthy, said Camberwell-based burnout prevention coach Annika Egglestone.
“We know we shouldn’t spend so much time scrolling, but it’s a tough habit to break; these apps are designed to be addictive,” she said.
“A digital detox is a great way to reset our habits into something more deliberate and to break the dopamine addiction. It’s a way to reclaim space for ourselves, to remind ourselves of who we are outside of our devices.”
WHY SCREEN TIME MATTERS
According to the Australian Medical Association, Aussies are among the world’s most voracious users of technologies such as tablets, computers, music players, smartphones and gaming systems.
The constant need to fill our time with technology not only overstimulates our nervous system, exhausts our cognitive load and disrupts our sleep, it can lead to burnout.
“Our brains need time to reflect and process the events of the day and instead of using our downtime to do that, we reach for our screens and devices to distract us. This gives our brains more information to process and no time to do it in. This lack of downtime can lead to increased anxiety and poor sleep,” Ms Egglestone said.
“We live in a very ‘loud’ world, both actively in the ways in which we keep busy, but also passively in the bright lights and loud noise of living in Melbourne. All of this is input that our brain needs to reflect on, and the longer we go without doing that, the more burned out we get.”
But it’s not as simple as how much time we spend on our screens. It also comes down to context, and the content we’re consuming.
“If we think of measuring time like counting digital calories, it’s one measure and it’s obviously an easy measure, but it hides some of the more complex questions around what is the quality of the content and the context that we’re consuming technology in. So, the question of how much is too much is sort of an outdated question,” said Jocelyn Brewer, a psychologist who specialises in cyberpsychology and digital nutrition.
“We need to look at the actual time we’re displacing. Where the time limits come from is the idea of how much of our day can we afford to give over to technology? We all have 24 hours in the day, but we have very different resources in terms of how we use that time,” she said.
“In the middle of winter when it’s raining your screen time is probably higher than in the middle of a birthday party in summer. Is that too much on one particular day? It might be more than normal, but just like at a birthday party when you probably eat more calories than normal, it’s not necessarily what you’re doing day in and day out.”
WHY WE NEED BREAKS FROM OUR DEVICES
Taking deliberate, regular breaks from our devices gives the brain a chance to reset, particularly during the restorative processes that happen during sleep.
“Sleep is a process by which our brain actually cleans out the waste products of thinking,” Ms Brewer said.
“We have ‘exhaust fumes’ and those fumes are cleaned out through sleep and a process in the glymphatic drainage system.”
Ms Brewer said our eyes also need time to rest and reset.
“When we spend so much time staring at screens our eyes are narrowing and our focus is generally narrowing. We’re not designed for that,” she said.
“We’re designed to look at horizons and look for threats and dangers in the middle to far distance, as well as doing the hunting and gathering under our noses.
“Where your eyes are placed – in yoga we call it the drishti – has to do with what media you’re consuming. I always suggest watching something on a bigger TV is more beneficial than the narrowing of watching something on a smaller screen.”
Businesses are starting to get on board with this trend. Take Amsterdam’s Cafe Brecht, which has a ‘digital detox hangout’ that customers pay to go to for time offline with likeminded people. Participants leave their phone in a lockbox on arrival before grabbing a coffee and committing to spend the next few hours unplugged. There’s a structure to the visit, including time to chat at the beginning, followed by 45 minutes of solo time, 30 minutes to connect with others, and another 30 minutes of quiet time.
The club attracts people of all ages and nationalities, and the trend is catching on.
“Instead of the days passing in a blur of work and screens, we can choose to fill our non-working time with things that fill our cup and nurture our soul; things like creativity, community, laughter,” Ms Egglestone said.
“The more time we spend truly resting and restoring, the less burned out we are, and the more capacity we have to keep meeting the demands of life.”
HOW TO RESTORE BALANCE THROUGH DIGITAL DETOXING
Unplugging during a weekend away once a year won’t cut it. To reap the restorative benefits of the digital detox, it needs to become a regular practice.
HERE ARE FOUR WAYS TO INCORPORATE A DIGITAL DETOX INTO YOUR ROUTINE:
Set limits on your devices: There are lots of digital wellness tools to help you avoid the scrolling trap. Turning off notifications, especially for social media, will also give you one less reason to reach for your phone.
Plan offline activities: This could be a creative pursuit, a family games night, joining a club or socialising with friends – anything that gets you away from a screen.
Take phone-free breaks: Try leaving your phone at your desk when you take a break at work or setting it to ‘do not disturb’ when you go out to dinner. “The more you can get into the habit of only checking your phone if you have a specific reason to, the more grounded and less stressed you become,” Ms Egglestone said.
Learn to recognise overstimulation: Ms Egglestone likens the brain to an overtired toddler. “It will try to keep seeking stimulation, leading to the feeling that you ‘need’ a few minutes of scrolling… stay gentle but firm with your brain and seek rest. Over time, your brain will settle down, and the stress and frantic pace you feel will ease,” she said.
