Five Reasons to Take a Break from Screens
In my lectures, I realize that a “cold turkey” media fast is unfeasible for the majority of students, therefore I assign them the media fast. Their phones and laptops serve as their primary means of communication with family and friends, as well as with homework and other obligations. Most people will need to check their messages and respond to them at least once a day. The importance of breaking the constant checking habit and removing their devices from the flow of their daily experience is stressed throughout the fast: during class, in transitional moments while walking from one place to another, and in their moments of downtime, when they so often turn to their phones to fill in the blank spaces of their lives.
More than half of the students spontaneously characterize these sensations as being a hallmark of their fast, which often begins to take effect after a day or two.
In the words of one young woman: “I took my time walking from my dorm to my classrooms, allowing me to take in the fresh air.” Concentrating on my breath allowed me to appreciate my time spent outside while also reducing my anxiousness about not being able to use my phone.
2. Improved sleep
When it comes to having a good night’s sleep, electronic media is not your friend, especially if it is utilized in the hours leading up to bedtime. This is partially due to the physiological effects of the “blue light” emitted by the screen, which interferes with the creation of melatonin by the brain, causing it to take longer to fall asleep. In one research, for example, those who read on an e-reader at night suffered delayed melatonin release, took longer to fall asleep, and woke up feeling less rested the next day when compared to persons who read a print book.
When this occurs at night, we experience sleep deprivation.
When you combine all of this with the chance that the emotional tone of media engagement may be stimulating or stressful (work emails, news stories, social comparison on Facebook.), you have a formula for sleep disturbance that is nearly ideal.
Sleep is one of the most crucial foundations of physical and mental health, yet it is also one of the most overlooked. For many people, the influence on sleep would be sufficient reason to refrain from using electronic devices. But there’s more to it than that.
3. Deepened connections
However, despite the promise of social connection offered by social media, the real richness of human interactions is best discovered when people meet in person. Teens who spent five days at a camp where they were not allowed to use electronic devices outperformed their classmates in understanding nonverbal indicators of emotion, which is a critical basis for empathy. When a mobile phone was present during a discussion, respondents reported feeling less connected to their conversation partners and believing their conversation partners were less empathically attuned, according to both laboratory and naturalistic investigations.
The presence of phones, in particular, prevented deeper, more important interactions, which need trust, vulnerability, and full attention from taking place.
According to one young lady, “not using my phone while with my friends was a method of working on my relationships, and I saw a difference in the talks that night compared to previous times.” Another person stated, “Removing myself from the media allowed me to be more sensitive to not only my own issues but to those of others as well.” For example, one student encouraged her partner to take part in the fast with her.
“As a consequence, we ended up revealing things about each other’s pasts that we hadn’t previously discussed, which felt wonderful since it allowed us to get to know him a bit better,” she explained.
When we disengage from media, we may be startled to discover that we feel more connected, rather than less, as a result of our actions.
4. Productivity and learning
A media break would be beneficial for any job that necessitates maintaining concentration. In a number of recent research, as detailed by Nicholas Carr in his 2017 essay “How Smartphones Hijack Our Minds,” this has been proved in graphic detail. He points out that mobile phones impede learning in classrooms because they cause distractions such as “task-switching,” which occurs when students text or surf the internet while in class. Even when a mobile phone is not present, the sheer proximity of a cell phone might impair people’s intellectual acuity, probably because it requires a distracting amount of mental effort to resist the lure of a cell phone that is close by.
In a real-world example, secondary schools in the United Kingdom that prohibited students from using cell phones on campus reported substantial gains in student test results.
Several of them report enhanced study abilities and less procrastination as a result of the fast.
I could see how concentrated my mind was while working on my duties, and how the fragmented sensation that I am accustomed to experiencing had entirely vanished.” A third person expressed himself as follows: “On the final day of my media fast.
it was almost astonishing how swiftly I was able to push through tasks.”
5. Breaking the habit
Significant advantages such as increased awareness and enhanced sleep as well as deeper relationships and increased productivity are realized during the fast. But what benefits remain after the fasting period has ended? We use our gadgets for a number of reasons, some of which are quite clear and practical (for example, navigation applications help us find our route), and others which are more psychologically nuanced (for example, social networking apps let us connect with others) (turning to social media to avoid feelings of loneliness and disconnection).
Fasting from the media helps to stop this behavior.
Others, though (I’d estimate around one-third of the population), see the fast as more of a “reset”—a break in the momentum of media consumption that offers the opportunity for long-term change.
“The notion of reverting to my previous habits and ways of using technology did not appeal to me in the same way.” Follow-up study with my students reveals that, for many, the fast has an influence that lasts far longer than the four days it is observed to be in effect.
They restricted their media use to specified situations (such as before bedtime, when completing homework, spending time with others, or while driving) and continued to employ tactics to reduce their media consumption (such as moving apps to a less accessible spot or deleting them from the phone).
A number of people showed an interest in participating in periodic media fasts on their own in the future.
- “I made the decision to turn off all of my alerts, with the exception of those from academically relevant applications.”
- “I am now conscious of how frequently I use media. I have more important things to accomplish, and media consumes a significant amount of my time, therefore I may immediately discontinue usage of it.”
- “Do not use my phone before night.” I am able to fall asleep more quickly and have better sleep overall. If I make a mistake, I can identify the difference. “I deleted my Facebook account because I realized I didn’t use it that much and I didn’t like how I felt when I was on Facebook.”
- “I deleted my Instagram account because I realized I didn’t use it that much and I didn’t like how I felt when I was on Instagram.”
There is much to be learned from a media fast, whether it is used as a momentary break or as a chance to effect long-term transformation. In addition, there is no requirement to tackle it alone. It is possible to provide and receive the social support that is so important when trying to make a substantial change by joining in a communal effort such as Screen-Free Week. Please take use of the tools available at —and consider enlisting the help of close friends, family, and other members of your household in this important campaign to reclaim our collective well-being.
Take a Break from Tech: The Benefits of a Digital Detox
Do you spend your mornings and nights staring at your phone or computer, unable to take your eyes away from it? Do you have any idea how frequently you check your phone for new notifications? Do you feel as though you are unable to do any tasks because you are continuously replying to messages in yourteam chat and via email? The typical user touches his phone no less than 2,617 times each day, according to a survey by dscout, while the average user checks his email every 6 minutes, according to another study.
Despite the fact that we’re getting more computer smart and social media obsessed by the day, our physical and mental health aren’t keeping up with us.
The creation of periods of time during which you may focus on other parts of your job and life is an excellent method for achieving this goal.
The Negative Effects of Tech and WhyYou Need a Break
Is it possible for you to become worried if you spend more than a few hours without checking your email inbox or social media feeds? Do you have the impression that you spend an inordinate amount of time during the day answering messages rather than doing your job? True or not, this might be an indication of an actual disease known as Social Media Anxiety Disorder (SMA). In accordance with research, social media use is related with a variety of psychological issues, including anxiety and depression as well as loneliness and other feelings of isolation.
- We’re less present and more distracted than ever before in social situations, and we’re connecting less and less with those around us as a result of our mobile devices.
- If you work from home, you can have the impression that you aren’t “hanging out at the water cooler” when you aren’t looking through your team’s chat tool.
- According to the findings of studies, the usage of digital applications stimulates the pleasure region of your brain.
- In addition to the detrimental impact that technology has on your real-world connections, it also has a severe impact on your physical health.
- While bent over your desk, you can put physical pressure on various parts of your body, including your neck and back.
- Taking a vacation from the screen can assist you in achieving a healthy balance between your digital and physical life.
- It will also minimize your tendency to multitask, as well as your technological cravings, and allow you to interact more with the people in your life.
Is There a Better Time to Digital Detox Over Another?
If you wake up feeling foggy in the morning and notice people around you yawning, there’s a good probability that an excessive amount of screen time before bed is harming your sleep quality. According to the New York Times, “smartphone and tablet screens activate brain receptors that are meant to keep you awake and interfere with your circadian sleep cycles,” according to the article. In other words, your technology is keeping you up for extended periods of time and making it difficult to sleep.
- As a result, by engaging in a daily minidigital detox from technology, you will not only feel more refreshed, but you will also witness an increase in your productivity at work!
- This tool is intended to assist smartphone users in learning how to undertake a digital detox and cut back on their screen time.
- When you take advantage of new features like as “do not disturb mode” and the ability to set a time restriction for specific applications, you’ll be well on your way to achieving a digital detox in no time!
- Advocates of nightly digital detoxes, such as Arianna Huffington, propose that you keep your phone out of your bedroom while you sleep.
- In addition, if you’re up for the effort, you may attempt having a digital-free day on the weekends a couple of times every month on weekends.
- If you don’t want to capture every moment of your weekend, you may just enjoy it as it happens without feeling the need to be always connected.
Setting these boundaries, such as deferring your answers to work emails and messages until working days, will enable you to minimize stress while also increasing your productivity and creativity at work.
How to Digitally Detox During the Day
A high amount of screen time before bed may be hurting the quality of your sleep, so pay attention if you wake up feeling foggy in the morning and hear yawns all around the workplace. As reported by the New York Times, “screens on smartphones and tablets fire off brain receptors that are meant to keep you awake, interfering with your natural sleep rhythms.” So, your technology is keeping you awake longer and making it more difficult to fall asleep at night. It is surprising to learn that insomnia costs an average of $2,280 in lost productivity each year every American worker according to the same New York Times survey.
- Google and Applehave lately introduced a function to their phones that allows you to measure how frequently and for how long you’re using your phone.
- A visual report on how much time you spend on specific applications and even how many times you pick up your phone every day is provided by this new feature.
- Consider turning off your devices at night if you must pick when to undergo a digital detox.
- By doing so, you may avoid having the stress of work, alerts, and to-do lists interfering with your much-needed relaxation.
- This may be accomplished by physically traveling to a location where cell coverage is unavailable or by simply removing applications that you often use.
- It will help you minimize stress and increase productivity and creativity if you set these boundaries and wait until working days before responding to emails and texts from work.
Easing Back into Daily Use
After a digital detox, reintegrating technology into your everyday life should be done with ease and awareness of your surroundings. If you don’t want to answer to every message and put out every fire the instant you get back on, don’t do it immediately. If you aren’t a doctor who is being compensated to be on call, don’t act like you are. Most of the time, people will message you and anticipate a response if you respond to their messages quickly and regularly. Information overload may be relieved by using apps with a simple design, which is especially useful when it comes to your email account.
In Spike, the design of your email inbox aids in the reduction of information overload, allowing you to spend less time actually in your inbox and more time doing the things you enjoy, such as working on exciting projects, spending quality time with family, exercising, or enjoying a delicious meal with friends.
You may get numerous advantages from digital detoxing, and adopting some of them into your workday, no matter how minor, can help you achieve a better balance between your actual and digital lives.
Help Spike reduce the amount of time you spend in your email by tweeting us at @SpikeNowHQ and letting us know how our unified workplace helps you achieve more zen in your day. Visit theSpike blog for more tips, tactics, and approaches for de-stressing and become your best productive self!
Experts Explain Why Unplugging From Tech Really Is That Good For You
When was the last time your phone was more than a two-foot radius away from your body? Probably never. That time you dropped it between the sofa cushions isn’t included in our calculation.) There are screens everywhere you turn these days, whether you’re messaging a friend back, checking your email incessantly, or watching Netflix in the background while you’re making dinner. You’ve certainly heard a lot about the advantages of disconnecting from technology, but have you ever considered why? “In current economic climate?
- No one is advising you to completely withdraw from your displays, but it’s important noting that a little space from your devices might be beneficial.
- LPC says, “We all battle to maintain a healthy balance between utilizing technology as a resource and using technology as a crutch.” “However, truly disconnecting can help us come closer to reaching that equilibrium,” says the author.
- That means you can devote more of your time and energy to things that matter, like as your blossoming sourdough business, and you won’t feel like your to-do list is an insurmountable mountain to conquer.
- Making a few lines on your computer screen when it comes to your screen time isn’t a terrible idea, especially if your days seem to consist only of eating, sleeping, and staring at displays.
- Fortunately, there has been a great deal of study done on the issue, so you may be certain of what you’re getting into.
- And that’s just OK!
- Just a few of the scientifically proven advantages of disconnecting from technology are listed below:
Getting Off Your Phone Helps Your Overall Quality Of Life
To be sure, that sounds like a lot, but consider the evidence: In a 2011 study conducted by the University of Maryland, researchers observed that when students were disconnected from technology, they reported an improvement in their overall quality of life. Participants in this study spent more time with their friends and family and engaged in more frequent physical activity. They also prepared and consumed healthier foods on a regular basis, according to the findings of the study. What caused all of these beautiful transformations to take place?
According to a 2017 research published in the International Journal of Health Addiction, growing use of technology is one of the most serious hazards to adult mental health right now.
“It can drive you to be more creative with how you spend your time,” McBain adds — and that could mean branching out into other hobbies, getting outside, or simply spending quality time with your feline companion.
Unplugging After Work Helps You Recharge
Researchers from the Journal of Occupational Health Psychology discovered in 2011 that disconnecting after work can make a significant impact in your quality of life, health, and happiness. They concluded that Researchers discovered that when participants “unplugged” from job-related duties, such as checking their work email after hours, they reported feeling more refreshed and more recharged when they returned to work the following day, according to the findings. This shouldn’t come as a surprise to anyone who has ever dealt with burnout in their place of employment.
“Unplugging helps to lower stress,” says Reshawna Chapple, Ph.D., LCSW, a Talkspace therapist who spoke to Bustle.
It aids in the physical improvement of your condition as well as the reduction of anxiety.”
A Digital Detox Is Shown To Help You Sleep
According to a 2013 poll conducted by the Pew Research Center, 44 percent of adults sleep with their phones by their sides so they don’t miss a message or notification. However, being awakened up by amusing tweets and strange GIFs from your pals is unlikely to improve your sleep habits, much alone your disposition when you first wake up in the morning. It’s also not a good sign if you’re getting up in the middle of the night to check work emails since you’re not allowing your brain and body enough time to rest and recover.
This recommends that you should disconnect before bed rather than trying to fall asleep while gazing at a computer or phone screen.
It Could Make It Easier To Move Past Old Relationships
An article published in Cyberpsychology, behavior, and social networking in 2012 suggested that disconnecting from technology might even help you get over your ex. Of course, although there isn’t anything that can genuinely cure the scars of a split other from time and a few good tears, regularly seeing reminders of your past on social media doesn’t make things any easier. In fact, if you continue to follow your ex on social media, you may find it more difficult to concentrate on your future.
Even if you’re in a happy relationship, you may discover that unplugging from social media makes you feel more content with what you have.
Unplugging Can Make Your Interpersonal Communication Better
The practice of unplugging might make you feel more connected to your family and friends, according to McBain. The University of Birmingham published a discussion paper in 2013 that argues that spending too much time on social media might have a detrimental influence on your interpersonal connections. Anyone who has unintentionally “posted” a post that is disrespectful to a loved one, or who has raged against a supervisor and then been held accountable at work the next day, knows all too well that sharing online may have negative effects.
- As much as technology makes communication very fast and handy, it also diminishes the importance of things like body language, tone, and other cues that allow us communicate with one another and create relationships.
- In addition, according to Chapple, undergoing a digital detox might help you reduce unfavorable comparisons with others since you can view other people for who they are, rather than via Instagram filters.
- According to Rice, travelling to an area with minimal to no phone service to observe how you feel, installing Do Not Disturb applications on your devices, and arranging no-screen periods during the day are all good ideas.
- Experts: Reshawna Chapple is a model and actress.
- Heidi McBain is a woman who lives in the United States.
- LPCStudies cited: Cai, W., McKenna, B., Waizenegger, L., Cai, W., McKenna, B., Cai, W.
- Turning It Off: The Emotions of Traveling Without a Digital Device.
S.M., McDaniel, B.T., Stockdale, L.A., McDaniel, B.T.
Cognition and Cognition in Computers, 70(3), 335-340.
Caldwell, and B.
Disclosure and like on Facebook: the consequences of sharing images with a large number of people in your social network.
The University of Birmingham is located in Birmingham.
The function of communication technology use at home in the relationship between work-home segregation and psychological separation from work.
4, 457–467 in Journal of Occupational Health Psychology, Volume 16, Number 4. The Effects of the Digital Age on Mental Health Concerns (D.A., Valley, B.Simecka, B.A.). International Journal of Mental Health and Addictions15,604–613 (2017). The original version of this story appeared on
The Benefits of Unplugging From Technology
We’ve arrived. It’s 2018, the iPhone X has just been released, and Face Recognition has replaced Touch ID as the primary authentication method. It’s starting to feel more and more like the twenty-first century. What we tend to overlook is that life isn’t all about having the most up-to-date technological and software tools at our disposal. Of course, the vast majority of us assert that this is not the case, believing that these technologies are not in control of our lives. But don’t be concerned!
We’re here to tell you it’s OK, but it’s also fine to take a break from technology for a bit.
What’s Unplugging from Technology?
When you disconnect from technology, you put all of your gadgets in a safe place and forget about them. When you unplug from technology, you don’t just turn off your smartphone; you also turn off the television, switch off your computer, and turn off any other electronic device you might be using. It’s all about taking pleasure in and appreciating the environment around you. Unplugging from technology doesn’t necessarily have to be about turning off the computer or turning off the television.
This is a stress-relieving environment!
The Benefits of Unplugging from Technology
When you disconnect from technology, you put all of your gadgets in a safe place and completely forget about them. When you unplug from technology, you don’t just turn off your smartphone; you also turn off the television, switch off your computer, and turn off any other electronic devices you may have on hand. Taking pleasure in and appreciating your surroundings is essential. Unplugging from technology does not necessarily have to be about turning off the computer or turning off the television.
Here, you will not be stressed!
Improve Your Quality of Life
It is stated that when you turn off your phone and devote your attention to other aspects of your life, such as friends and family, your overall quality of life will be improved. Not only will you engage with a large number of individuals, but you will also connect with them in ways that would otherwise be impossible. You will have more time to converse with others while also appreciating their company if you disconnect from your phone. Studies have also shown that when you are not distracted by your cell phone, you eat considerably better and prepare your own meals.
Unplugging from work often results in a more contented and energetic person in general. It appears that labor, particularly when we despise our employment, drains us and leaves us in a stressed-out and sluggish state of consciousness. Then, as soon as we leave work, we experience bursts of energy and adrenaline that enable us to go through the remainder of the day with ease and without fatigue. When you bring the pressures of work home with you, though, you tend to negate the goal of disconnecting from your work life altogether.
Consider clocking out as a method of expressing that you’re disconnecting, and watch as your pleasure begins to shine through.
Enjoy the fact that it is beyond 5 o’clock and you are no longer at work! In contrast to the stress ball you become once work is completed for the day, when you stress about work after work is completed, this demonstrates to make you a better person outside of work.
Start Worrying About Yourself
It is quite simple to being sucked into the black hole that is social networking. Is it because you’re worried about who your ex could be seeing or curious about what your pals are up to? Getting pulled into social media can have serious consequences for your mental health. Because it’s easy to grow anxious when you see your pals post photographs of themselves hanging out when you weren’t invited, here’s what you can do: turn off your social media accounts! It is via unplugging from our phones and, in particular, from social media that we come to recognize that we need to be more concerned with our overall well-being rather than what someone else is doing around the clock.
Stay Focused and Sleep Better
How many times have you gone on your phone to check the clock, or even unlocked it to see what the weather will be like, only to become engrossed in Instagram for 30 minutes despite having no intention of even logging into the app in the first place? Isn’t that relatable? Yes, that is exactly what our phones are intended to accomplish. It is precisely what these social media sites hope to do. In order to divert our attention and draw us in. Nevertheless, when you disconnect from your electronic gadgets, you are more likely to remain focused than when you are not.
Rather than concentrating on an electronic device, our work improves as we get a greater grasp of the world around us.
Instead, we’re concentrating on how tired we are and how many hours of sleep is the appropriate number of hours.
Given the abundance of technological temptations in our immediate environment, it’s easy to overlook and fail to see the advantages.
7 Important Reasons to Unplug, Find Space, and Fight Technology.
“Almost everything, including you, will work again if you unplug it for a few minutes,” says the author. —Anne Lamott, in her autobiography There are some fantastic advantages to technological advancement. It’s something I use virtually every day. As for the appropriate use of marijuana, I would never, ever argue against it. After all is said and done, it is becoming increasingly apparent that our world is getting increasingly entangled with itself in an unhealthy way. It is becoming far too common to be addicted to contemporary technology, and in particular, to cell phones:
- Cell phone users believe that they would be unable to function without their gadget for even a single day. Even when their phone is not ringing or buzzing, 67 percent of mobile phone users check their phones for messages, notifications, or phone calls, according to a recent study by the Pew Research Center. (source)
- According to certain studies, some mobile device owners check their smartphones every 6.5 minutes on average. (Source) Eighty-eight percent of customers in the United States use mobile devices as a second screen when watching television. (source)
- In order to ensure that they did not miss any calls, nearly half of mobile phone owners have slept with their phone next to their bed. (source)
- Monthly, traditional television viewing consumes more than six days’ worth of time (144 hours and 54 minutes). (source)
- Because of its spreading nature, some academics have begun to refer to “cell phone checking” as the “new yawn” to describe the phenomenon. (source)
Although statistics are useful, we don’t need them to know that we are addicted to our technology. We already know this to be true, which is presumably why this compelling video has gained more than 13,000,000 views in less than six days, indicating that it is effective (and over 51.7 million as of September 2019). However, we must be reminded on a regular basis that while technology addiction is powerful, it does have a power-off button. And the brightest among us know when to employ it and when to adopt a more minimalist approach to our technological endeavors.
- De-emphasizing negative emotions such as jealously, envy, and loneliness can assist to alleviate them.
- Not every engagement with Facebook is a negative one, to be sure.
- A variety of opportunities for jealousy show themselves often on social media, ranging from family happiness to body image to vacation places to the ridiculous number of birthday wishes on a Facebook page.
- It permits us to recall what it was like to be joyful before the advent of screens.
- Turning down the lights helps to alleviate the dread of missing out.
- The principle is straightforward.
- These days, we can even view the platters of food that our pals are chowing down on.
Turning off social media and knowing how to live in the present are both critical life skills in today’s age of constant connectivity.
In an always-connected society, it is more difficult to find alone.
In it, we can find the serenity and quiet that we need to review our lives and meditate on the message that has been placed in our hearts.
and simpler to neglect.
Despite the fact that our world is changing, the basic nature of existence has not.
These are one-time events that will never happen again.
And the affection is genuine.
Essentially, the vast majority of our time is spent in one of two categories: consuming or generating something.
A computer was used to write (produce) this essay, for example.
Our world does not require any further consumption.
It need your enthusiasm, your answer, and your one-of-a-kind input.
And begin making a difference in making the world a better place as a result of it.
Addiction to technology can only be comprehended when the thing in question is removed.
I discovered that I am considerably more addicted to technology than I had previously realized.
We will never be able to completely comprehend the extent of our addiction until the object has been removed.
There are several great resources available on the internet to assist us in our growth and evolution.
Even still, no matter how frequently I communicate with individuals through the wonders of technology, there is something completely unique and great about meeting in person for the very first time.
Every time, I am reminded that the most meaningful connections in life are the ones that are right in front of me, in the present now.
As a result, in our constantly connected society, how can we take the necessary measures to achieve a sense of balance and intentionality in our approach to unplugging?
“The first hour is the rudder of the day,” Henry Ward Beecher reportedly observed.
Make a promise to yourself that you will not use technology during your first waking hour.
Setting aside just one hour to concentrate on meditation or your forthcoming day will allow you to more effectively influence the next 23 hours.
Decide on a set time of day when you will consciously turn off your computer.
Alternatively, perhaps the last hour of the day is more convenient for you.
It makes no difference what hour it is in the day or what day of the week it is.
Choose something that works for your individual way of life and stick to it no matter how difficult it may seem.
There are a variety of Internet applications available to assist you in better managing your time while online.
Selfcontrol will allow you to restrict access to specific websites (for example, Facebook, Gmail, Twitter, or your favorite blog) for a set amount of time while maintaining full access to the rest of the internet during that period.
Take one long rest every few days on a regular schedule.
Each of the previous two years, I’ve been able to finish the exercise successfully.
Taking a deliberate lengthy vacation from technology, whether for a weekend, a week, or 40 days, may be quite beneficial in a variety of ways.
And get started on digital simplicity as soon as possible.
It is a valuable life skill to learn how to turn off technology, since there are various advantages.
Our ever-connected world is causing it to become a forgotten art form. The wisest among us, on the other hand, take their time to study the discipline. And have more fulfilling lives as a result of it.
Unplug from Technology, Boost Health
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If you’re scrolling through Facebook, Instagram, Twitter, and the like more than a few times a day, it may actually dampen your mood—and keep you from getting sound sleep.
Social media can assist us in feeling more connected and satisfied. Allow yourself to admit that sharing a coolTree Poseshot on Instagram has provided you with an unexpected boost of energy!) If you’re scrolling through Facebook, Instagram, Twitter, and the like more than a few times a day, though, it may potentially be affecting your mood—and making it difficult to get a good night’s sleep—in the long run. Scientists at the University of Pittsburgh School of Medicine discovered in a new study that people who check social media the most frequently each week are 2.7 times more likely to suffer depression than those who check the least frequently.
While studies believe the jury is still out on what’s causing what—does sadness or sleeplessness force people to turn to social media to fill a hole, or does social media itself create the void?—they do agree that it’s a growing problem in our society.
See also Amy Ippoliti’s 4 Tips for a Digital Detox for more information.
The benefits of unplugging from electronics
Return to the list of articles Technology is a valuable servant, but it is also a potentially hazardous master.–Christian Lous Lange The ability to have a positive connection with technology is critical in today’s environment, but how can you know when it’s time to unplug? Whether you’re at the dinner table or in bed, do you check your work mail? You’re always looking around social media to see what everyone else is up to, aren’t you? Technology has made significant advances in the dissemination of knowledge and in assisting humanity in the solution of major challenges.
The ability to use technology at the appropriate level can be difficult to achieve, especially in today’s hyper-connected world.
Here are a few benefits to unplugging from technology:
- Reduce your stress levels– Both your brain and your body require time to recover following a long day at the office. Being “on” all of the time is detrimental to one’s mental, physical, and spiritual wellbeing. Consider taking some time to reconnect with yourself by disconnecting from work-related electronics after business hours. When you reach home, you should turn off any device that you were using at work. You’ll be amazed at what you can do when your phone or computer isn’t attached to you at all times. Examine your phone or tablet and consider how much time you spend scrolling through social media, surfing the internet, or simply starring at the television screen. Consider what else you could have done with all of that extra time. Learn something new, interact with friends (in person), go for a stroll, or simply spend quality time with your family. All of those tiny snatches of time pile up over time
- Physical well-being– Spending hours slumped over your phone or at your desk looking at a screen is not good for your body. Strain may be put on your head and eyes as well as your neck, hands, arms, and back, especially if you’re at the office all day and then immediately return to using electronics when you get home. Allowing your body to take a vacation from technology can have a visible impact on your overall physical health and wellbeing. In addition, you’ll have more time to engage in a physical activity such as walking, running, hiking or bicycling to give your body even more reason to thank you for taking the time to unplug from the computer and other electronic devices. Mental health– Social media may foster the growth and development of negative emotions such as loneliness, despair, envy, jealousy, and discontent. It’s vital to take a break from comparing yourself to others and instead concentrate on being thankful for what you have. Recognition that what appears on social media is not necessarily a true portrayal of someone’s life, and that comparing yourself and your postings to what others post is not a healthy habit, are also important considerations. Be present– There is a lot going on in the world right now. By being present with your loved ones and friends, you may enjoy the valuable moments that they share with you. Instead of reading about someone else’s life, take pleasure in your own. It’s possible that if you commit to living in the moment, you won’t even notice that you’re not checking your electronics for emails, postings, and messages.
Unplugging has several advantages, and there are countless more. But how can you unplug when everything is connected to the internet? Here are some suggestions for taking the time you need away from technology:
- Be realistic– It’s understandable that you won’t be able to completely disengage from the world every evening. Our phones are the primary means through which we convey critical information with others. It’s perfectly OK to send a text to your spouse, check on your child’s schoolwork, or search up information online, such as driving instructions. Make the best of your situation. Identifying places where you can actually unplug for a lengthy amount of time is essential if you want to truly cleanse your system. For example, you may be required to use technology at work, but you may opt to avoid social media entirely or to reduce your use of technology at home to an absolute minimum. Please do not disturb– It seems like most of us sleep with our phones right next to our beds these days. These devices serve as our morning alarm clocks and as the lone phone in our homes for a large number of us. It’s acceptable to have your phone close, but those continual dings and notifications, along with the blue light that phones create, can really interfere with your beauty sleep routine. Consider scheduling “do not disturb” hours so that your phone doesn’t wake you up with unwanted notifications. Start your day in a different way– Because our phones are right next to our beds and we turn off our alarms in the morning with our phones in hand, it’s all too tempting to get onto social media as soon as we open our eyes. Start your day in a different way– Try to keep the impulse at bay. Get out of bed and begin your day in a way that is more focused on you. A early run, breakfast preparation, or simply opening the windows for some fresh morning air are all options. Starting your day off well by avoiding electronics first thing in the morning will help you get a better start. Make a schedule– Who doesn’t like a little time in front of the television or playing video games? It’s completely ok with me! Establish a timetable for these activities, as well as some time constraints. Or maybe you can only play video games three times a week. Perhaps one hour of television every day is too much? Is it possible that no social media checking is permitted after 8 p.m? Consider substituting reading for watching television before night. Whatever you do to keep your technology usage under control, make sure you hold yourself accountable for it.
There’s no denying that disconnecting from technology may have big positive consequences. Allowing yourself time away from the numerous electronics we have is beneficial to your mind, body, and soul.
It’s possible that lowering your technology usage and disconnecting during the day might lead to an overall healthier and happier living if you set some reasonable objectives and include a few minor behavioral adjustments.
8 Reasons Why You Should Unplug One Day A Week
Disconnecting from technology may have tremendous health advantages, and there’s no doubt about that. Allowing yourself to take pauses from the numerous technology we have is beneficial to your mind, body, and soul. It’s possible that minimizing your technology use and disconnecting during the day might lead to an overall healthier and happier living if you set some reasonable objectives and make a few simple adjustments in your habits.