Do You Detox?

Have you noticed how attached we are to our devices? At times, everything that we need to do is on our phone, laptop, or tablet. Rarely, do you go places and notice someone not on a phone reading something, sharing a video, or without headphones in place consuming information. If you think I am wrong, just look up from the screen for a second. If you are at home, what are others doing? If you are at work or outside, what are people doing? I am 99% sure they are looking down at a device.??

The world we live in today requires us to be “online" and there are benefits to our digital world. Email allows us to have instant communication with anyone versus depending on the postal service or fax. Mobile applications allow us to learn new things, shop, and organize our lives. Video calling gives us the opportunity to connect with loved ones, and meet with anyone, anywhere, at any time.? Social media platforms create more community, sharing information, reviews, and suggestions for the latest items, restaurants, and vacation spots. The world is at our fingertips!

And yet there is a downside to the overconnectedness. Research has shown that our constant use of devices affects us physically, mentally, and our cognitive function.? Eye strain, neck pain (also known as tech neck), back pain, poor posture, back pain, and weight gain are the most common physical symptoms of overuse of devices. Mentally, you may start to develop more stress and anxiety, information overload, social comparison, or fear of missing out. Lastly, it affects our cognitive function including affecting our learning and memory, increasing the risk of developing early dementia, and impaired concentration.

For example, Dr. Gloria Mark shared in this podcast

Our average attention span was on average 2.5 minutes  ...
                                                     and in 2023, it decreased to 47 seconds.         

We need these devices in our daily lives. However, are there times when we use our devices too much? Do you feel like sometimes hours have passed and nothing has been accomplished because you went down a YouTube rabbit hole?

A few years ago, I met a bartender in the heart of NYC who shared that he did not have a cell phone. I was shocked, “ What do you mean?” Did it break? You have not had time to replace it?” He simply replied, nope. I just gave it up. I have a landline and that's enough. I was so intrigued about how nonchalant he was about not being connected.

It made me wonder, is it possible to abstain from the use of our devices, or at least decrease it without developing anxiety or FOMO?

Digital Detox

I often talk about taking time away from my phone and social media, and recently discovered the term Digital Detox which is defined as

?a period of time during which a person refrains from using electronic devices such as smartphones or computers, regarded as an opportunity to reduce stress or focus on social interaction in the physical world. Oxford Online Dictionary

Think of it similar to the idea of detoxing your body. When you eat too much junk, feel sluggish during the day, have increased bloating, or weight gain, you may decide to rid your body of toxins and reset. That’s exactly what a digital detox does. It allows you to reset how you engage with your devices and develop new habits.

Not sure if it’s for you? Here, are some scenarios that might suggest you could benefit from a digital detox.

If any of this sounds familiar, why not consider a digital detox? Honestly, completely abstaining from your phone is unrealistic but you can change your relationship with your devices for your mental, physical, and brain health.?

How To Start Your Digital Detox

1. Review which applications or devices you are using most frequently. Apple can send notifications of your screen time and the apps with the most usage.?
2. Limit your time away from the application for at least 2 weeks. Set boundaries around usage ie. from 3 hours to maybe 15 minutes.
3. Think twice about grabbing your phone as soon as you wake up. Instead, consider stretching, meditation, practicing gratitude, exercising, and talking to loved ones.?
4. Create a space in your home with a no-cell phone zone. The kitchen or dining area is a great place to start.
5. Silence your notifications of applications and plan a set time and duration in your day when you review all that has occurred.?

Our devices have become an integral part of our lives, offering convenience, connectivity, and endless information. Yet, the impact of overuse on our physical, mental, and cognitive health can’t be ignored. A digital detox isn’t about giving up your devices entirely—it’s about redefining your relationship with them to foster balance and well-being. By taking small, intentional steps like limiting screen time, creating device-free zones, or silencing notifications, you can begin to reclaim your time and attention for the things that truly matter.

How do you feel about the idea of a digital detox? Is there one habit you’d like to change in your current device usage? Share your thoughts and let’s start a conversation about creating healthier connections—with ourselves and others.?

Take care, Take breaks. ????

Amy

Amy Anne Felix is a Sabbatical Coach and Nurse Well-being Leader with a passion for helping others take life-changing breaks to reignite their passion for work and life. With over 20 years of experience in nursing and leadership, Amy understands firsthand the challenges and strain this career can place on you. After her sabbatical, she became committed to helping others recharge through breaks instead of burning out or leaving the profession. Ready to integrate more breaks into your life or plan your sabbatical? Book a call with Amy today!