how to do a digital detox & scroll-free ideas
We are all online way too much. I’m so chronically online, it starts getting scary.
From speaking in TikTok to burning eyes to messing up my sleep schedule, being on my phone and other devices in excess leaves me feeling drained and wired at the same time.
Breaks are important and necessary to reset your mind and relationship with your phone. I love my baby, but even I know when we’ve spent too much time together.
what are digital detoxes?
Digital detoxes are time periods where we take time from our phones, devices and social media.
“The purpose of a digital detox is to allow ourselves time to experience real life without distractions,” according to Brown University.
“It’s a way to reconnect with individuals personally rather than through a screen and take time to de-stress and step away from all that connectedness.”
digital detox benefits
Brown University wrote the “state of being overwhelmed by a never-ending stream of news and communication can cause anxiety, poor decision making, loss of focus, reduced productivity, and more.”
To combat the negatives of screen time, digital detoxing offers so many benefits:
Longer attention spans and better focus
Lessened anxiety and depression
Improved sleep and more downtime to explore hobbies
Decrease in stress and irritability
Increased self love and self esteem
More time to focus on your needs
Better time management
In research conducted by the National Institute of Health, individuals discovered their experience with digital detoxing to be less challenging than anticipated.
They even expressed sensations of pleasure and alleviation, though some felt instances of alienation and solitude.
how to do a digital detox
Technology detoxes can be simpler than you think. The hardest part is actually starting.
Start by setting your “why” and your goals.
What are you tired, ashamed, disappointed, hopeful, etc. of with your current screen time and digital use? Why are you deciding to take this time away from your devices?
And furthermore, what are you hoping to come out of this time away? Get in the right mindset of actually completing a digital detox.
Too often, we’re dismissive of a phone detox because ‘how could I ever spend that much time away from my phone?’ right? I mean everything is on our phones these days, right?
But it’s completely possible once you get in the right mindset and keep your intentions clear.
To do a digital detox, try listing out certain apps you want to avoid.
self love daily planner
beyond being a daily organizer and self care planner, our journal is a guided self love experience aimed at promoting wellness and personal growth.
Or maybe you want to focus on certain times of the day when you’re not using any devices.
Maybe you might want to be on your phone for no more than 30 minutes, an hour, etc. at a time.
Try taking note of when you’re pulling out your phone most and what emotions are coming up when you use your phone, WedMD suggests.
“Is it boredom? Do you need it for work? Do you feel like you’re missing out on what others have? Does checking your phone make you feel better or worse?” they write.
“Experts say getting a better sense of your emotions can help you control your phone use better. If it’s taking a toll, try to cut back on the amount of time you use it every day.”
Create a digital detox challenge. Make it into a game or have an incentive at the end.
Maybe have activities along the way or include a checklist to make it fun.
digital detox activities to do instead of scrolling
When you’re staying off your phone, try these ideas that’ll entertain you during all the extra time you have on your hands.
read a physical book
try a new recipe
work on a puzzle
color or paint
visit a museum
make a vision board
start a craft
bake something
meditate
have an at-home spa day
play a board or card game
meet a friend without checking your phone
go thrifting
make a physical photo album
digital detox tips
Accountability buddies: Tell your parents, friends, coworkers, etc. that you’re planning on doing a digital detox. It’ll help to have people who can hold you accountable and help you reach your goals.
It’s also nice to not have to repeatedly explain why you’re not on your phone or unable to answer their DMs, respond in a group chat, etc.
Use apps: I know, I know! Why would we use more technology to help with a tech detox?
But there are apps out there that block certain apps, set timers, lock you out of specific things and assist you in reaching your detox goals.
Technology is way too good at doing what it does, so why not use it against itself?
Lean into alternatives: When you start device detoxing, you’ll notice you have all this free time from not being on your devices for hours.
To stay consistent and not get bored, come up with some alternative activities.
You may take on a new hobby or sport. You might get more rest that you’ve been missing out on. You could spend more time with family and friends.
The options are endless, and there’s more to life than spending it stuck to devices.
try digital detox journaling
Another digital detox activity you can do is spend time journaling. We love journaling here at Self Love Diaries, so of course we have a few prompts you can use!
What are my goals during this digital detox?
What is my relationship with my phone, iPad, laptop, etc.?
How do I usually feel after spending a long time scrolling?
Why do I reach for my phone when I'm bored?
Which apps leave me feeling better and which leave me feeling worse?
What would I like to spend more of my time doing instead of being on my devices?
