A mindful approach to digital detox
Written by the Self Care Untamed Editorial Team
Photo by Rodion Kutsaiev on Unsplash
Finding peace in an Overly Connected World
Let’s face it, with technology, we’re constantly connected. The internet, especially social media, can give us a false sense of connection to others. We spend our days looking at pictures and watching videos of our loved ones and strangers around the world, but do we actually feel a sense of closeness with others, let alone with ourselves?
We live in a world where we have so much access. We can easily check out what’s trending, what’s happening in our communities or different parts of the world, entertain ourselves with movies and TV, and be productive with work. Being connected isn’t necessarily a bad thing. There are so many joys that come with the internet and social media. But, when we’re on our phones and devices, how much time are we actually making to connect with ourselves and be present in our own lives?
Being connected so often can impact our well-being. We might notice ourselves losing sleep, struggling to keep up with tasks, having difficulty concentrating, or lower self-esteem. Too much screen time can also contribute to symptoms of anxiety or depression. Doing a digital detox and replacing your screen time with mindfulness is a great way to give your brain a break, get back to yourself and your needs, improve your mental and emotional health, and feel grounded in the here-and-now.
What is a Digital Detox?
A digital detox is an intentional break from social media, the internet, and our devices. Here at Self Care Untamed, we like to do a digital detox every now and then to recharge and reconnect with ourselves. It feels especially important when we notice ourselves doom-scrolling, constantly distracted by notifications, and feeling the pressure to always be around or available.
The idea of disconnecting can be scary. Nobody wants to miss anything. We’ve all had FOMO (fear of missing out) at least once or twice. We might also feel worried about disconnecting because we’re not sure what to do with ourselves instead. We may fear boredom or feeling isolated. Each of these are valid concerns.
We like to think of a digital detox as an act of self-care. Taking time away can be a great way to create boundaries, check in about our values, and reflect on our mental and physical health. It can help us feel more in control of our time, mood, and energy. A break can also help us decide how we want to use our devices once we connect again.
What is Mindfulness?
Mindfulness is a practice. It’s the act of calling our attention to the present moment, our internal state, and our surroundings, without judgment.
We experience so many thoughts and feelings as we’re scrolling, checking emails, and reading the news online. But, we seldom stop to recognize what they are or the impact they have on us. Many of us aren’t aware of the feelings of anxiety, loneliness, or inadequacy that constantly being connected can bring up. When we learn to practice mindfulness, and observe our thoughts, feelings, and experiences without reacting to them, we increase our self-awareness and self-compassion. We learn to pause, notice, accept, and even see things from a new perspective.
There are many benefits to practicing mindfulness, including:
Reduced stress and anxiety
Improved focus and concentration
Increased resilience
Enhanced emotional regulation
Better sleep quality
Lower blood pressure
More satisfaction in relationships
Making mindfulness practice a consistent or daily part of our routine can help us get the most benefit. But, we can start to feel better and more present by including it in our digital detox plan, too.
Ways to Practice Mindfulness
Many of us think of meditation when we think about mindfulness. While meditation is a fantastic mindful activity, it’s not the only one. Remember, practicing mindfulness is about bringing our attention to whatever we’re doing without judgment.
There are many ways to add mindfulness into our days. Finding the best strategies for yourself will help you stay consistent and see the benefits of your digital detox.
Here are a few ways to practice mindfulness:
Mindfulness meditation draws our attention to our breath and what is happening in our bodies. For example, we may focus on the rising and falling of our belly as we breathe or the feeling of our feet on the ground or our hands resting on our chest or knees.
Mindful walking encourages us to pay attention to our breath and environment, but also the sensation and rhythm of our feet as they touch the ground, bringing us into the present moment. It’s a lovely alternative to get in some nature instead of phone time.
Yoga connects our breath and body. Being immersed in that connection helps us to focus on how we feel mentally and physically. Yoga can also help us cultivate feelings of gratitude toward our body.
Grounding exercises like deep breathing or body scanning help you reconnect with yourself by soothing your nervous system and body. When deep breathing, inhale through your nose and exhale through your mouth, making your exhale longer than your inhale. When body scanning, sit in a comfortable position and close your eyes if it feels safe. Start at the top of your head and slowly scan your body from top to bottom noticing any sensations and breathing into and relaxing any places where you notice tension.
Journaling offers us the space to express our thoughts and feelings. Mindful journaling involves writing down those experiences and letting them be without judgment. That means not shaming yourself for writing down that you’re worried about how much time you spend doom-scrolling or comparing yourself to others on social media. Instead, you’re just allowing yourself to give voice to it.
We can even mindfully do everyday activities like washing dishes and folding laundry. These things still have to get done during your digital detox! Grabbing a load of towels from the dryer, taking them to a quiet spot, and taking your time and paying attention to how you line up the corners and fold each towel is an example of how to practice mindfulness with chores. Another example would be noticing the temperature of the water, the feeling of the sponge or brush in your hand, or how the water gently rinses away food as you wash dishes.
Now that you have some ideas about the value of a digital detox and practicing mindfulness, let’s consider how to create a plan to practice them together to help you feel reinvigorated.
How to Create a Digital Detox Plan
For a successful digital detox, we recommend doing some planning first. Considering your why and thinking about your specific needs can help make a digital detox less jarring and more sustainable.
Here are our tips on how to create a digital detox plan:
Take some time to write down or journal about why you want to do a digital detox. Maybe you want to work toward a personal goal, prioritize better sleep, or to recharge and feel better mentally and physically. Whatever your reason, name it.
Set realistic expectations. Many of us can’t go for extremely long periods without using our devices. We have loved ones and responsibilities. Keep this in mind as you set your goals. You might strive to have periods of the day where you don’t use your devices. For example, we like to spend at least 1 hour in the morning doing self-care before grabbing our phones. You know your schedule best. Set goals based on what works for your life.
Choose a detox period. We encourage you to start small. Maybe you decide to do a digital detox for one week and the goal is to turn off your devices 1-2 hours before bedtime. Keep your goal specific and make sure it’s something you can achieve. Trust us, even small changes make a difference.
Create a digital free area. Do you have a reading nook or other space in your home where you like to relax? Committing to leaving your devices out of that area during your detox period can help you unwind.
Engage in other activities. This is where mindfulness comes in! Choose a mindful activity to do during your detox time. Bring your attention to and really savor each moment of the activity, whether it’s meditating, reading, cleaning, journaling, or spending time with a loved one.
Reflect. We like to write down some thoughts about how we’re feeling and what we hope to gain from the detox before starting. At the end of the digital detox period, we like to spend some time reflecting on how we feel, what worked, what didn’t (which helps us better plan for the next detox), and what we learned about ourselves.
Be kind to yourself as you try a digital detox. Cutting your screen time is tough for a reason. Many of the apps we use are designed to keep us online and scrolling. Be compassionate with yourself on the days when sticking with your digital detox goals are harder. You can always begin again if you need to and you can always make adjustments if something isn’t working. If you find yourself feeling defeated, remember your why and what you stand to gain by making even small changes.
Discover the Benefits of a Digital Detox
Are you thinking about doing a digital detox? We’d love to hear how you’re getting ready and how it’s going. Comment below on what you’ve found helpful and the ways in which you’ve found more presence in your life!
Sources
American Psychological Association, Mindfulness, https://www.apa.org/topics/mindfulness
American Psychological Association, What are the Benefits of Mindfulness? https://www.apa.org/monitor/2012/07-08/ce-corner
Healthline, What is Mindfulness: A Simple Practice for Greater Well-Being, Mar 2022, https://www.healthline.com/health/mind-body/what-is-mindfulness#how-to-practice
HelpGuide, Social Media and Mental Health, https://www.helpguide.org/mental-health/wellbeing/social-media-and-mental-health
