When you wake up in the morning, what’s the first thing you do? Don’t worry, most of us reach for the phone as soon as our eyes catch a glimpse of the faint morning light. The problem is how much we’re on our phones or watching television these days. Your phone is constantly pinging you with notifications: phone calls, text messages, emails, bank notifications, social media notifications, reminders — the list goes on. How do you know it’s time for a digital detox? There are always telltale signs, and we’re here to shed light on those signs, so you can live the healthiest lifestyle possible.
1. Doom Scrolling for Hours
We’ve all been there, endlessly scrolling through social media, email, and web content. This, my friends, is also called doom scrolling, and it’s causing you more harm than you realise.
Not only does the blue light harm your eyes, but you’re also absorbing a never-ending stream of negative content in most cases. Experts say doom scrolling negatively affects mental health, because you’re regularly comparing yourself to others, with self-esteem taking a hit each time. Then, there’s all the “news” you encounter, often filling us with stress, anxiety, fear, and paranoia in some cases.
If you spend hours shuffling through different apps and web-surfing, it’s time for a detox.
2. It Interferes With Productivity
It’s hard to stay productive when there are so many worthy distractions. Let’s take Netflix for example. It’s hard to maintain a steady stream of productivity when you get sucked into a good show.
It happens so easily!
Our cell phones, TV shows, and video games are the most common forms of electronics that tend to interfere with productivity. To avoid this in the future with your cell phone, try turning your phone on airplane mode, turning it off, and putting it in another room for a set amount of time. This allows you to work without all of the distractions.
It takes 25 minutes to readjust your focus when interrupted, so limiting interruptions in the first place is a good way to maintain a good workflow.
If your technology is a constant distraction and you find it hard to stay focused, it may be time for a digital detox.
3. Subconsciously Picking Up Your Phone
Have you ever been working and all of a sudden you have your phone in your hand? The peculiar thing is that you didn’t even realise you’d picked it up.
If this sounds like you, don’t worry, you’re not the only person addicted to your phone. In fact, the average person picks up their phone 96 times a day — 96!
Let’s be real for a minute. We know technology isn’t going anywhere. If anything, it’s just going to keep evolving, becoming more irresistible in the process. This means you have to find a way to balance tech time.
If you’re working, and somehow your phone ends up back in your hand every 15 minutes, it may be time for a digital detox.
4. Serious FOMO
Most of the time, it’s not the actual phone that’s addicting, it’s the apps. When those notifications go off, you feel like you’re missing out on something meaningful and miraculous if you don’t look.
FOMO, or “fear of missing out,” is a real thing, especially among adolescents. Still, even as an adult, when you’re expecting a call or email, you leap to the phone when the notification goes off.
If you feel like you’re always “missing out” when you don’t immediately check your notifications, it may be time for a digital detox.
5. Never Enough Time in the Day
Most of us feel like there simply aren’t enough hours in the day, but have you checked your phone usage to see how much time you’re wasting?
“Waste” is a strong word, but it’s applicable if you’re spending hours scrolling and shuffling through different social media apps. Oftentimes, we use excuses to validate this type of behaviour. A personal favourite we’ve probably all used is that we’re doing “research” — which you very well may be … until you fall down a tempting cyber rabbit hole!
If you start keeping track of how much time you spend on social media, web surfing, and emails, you’ll see if productivity suffers as a direct result of technology. If you have an iPhone, you can see this in your settings, but there are plenty of apps that do this as well.
How to Do a Digital Detox
If you’ve read all of the above, and feel you need a digital detox, here are some tactics you can use.
- Turn the phone off when working (or use airplane mode).
- Go without your phone for 24 hours (yes, it’s harder than you think).
- Use the 90-minute cycle method. Put your phone away — off, in another room, whatever — for 90 to 120 minutes, while you work non-stop. Then, give yourself a 20-minute break to check your phone, stretch, meditate.
- Delete the apps that tempt you the most — if they’re not there, you can’t use them.
- Turn off as many push notifications as possible.
- Don’t take your phone to bed with you. This avoids “doom scrolling.”
Of all the methods listed above, going 24 hours without your phone, or any other form of electronics is the best way to go. However, we understand this isn’t always possible, especially if you have kiddos.
Instead of falling asleep scrolling or binge watching shows, try adding a CBD product to your bedtime routine. It’s the perfect way to relax before bed, prepping the mind and body for a good night’s rest.
Having a certain amount of accountability works just as well. Realising that you’re too deep is the first step. Sure, it’s okay to kick back and enjoy a few episodes of your favorite show, but when it starts to interfere with work, school or sleep, it’s time for a change.
Feeling anxious during your digital detox?
Keep a bottle of CBD Gummies on the nightstand to chillax and fight the temptation!