A guilt-free hiatus from social media?
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Most of us can agree that social media feels all-consuming.
But once upon a time, we didnt have this seemingly incessant craving to know everything about everyone.
Photo:Getty
Were talking about the pre-FOMO era here.
If the apps on your phone are consuming your time, it might be time for a virtual cleanse.
What Is a Digital Detox?
People detox from a certain app or all social media, she adds.
Kim Hertz, LCSW-R, a psychotherapist at NY Therapy Practice concurs.
She says you’re able to customize your detox to work best for you.
Setting realistic goals is necessary because so many people work on a laptop for 40+ hours a week.
But doing one that makes sense for you is the tricky part.
According to the same survey, only 28% of respondents successfully did one.
There isnt just one way to do a digital detox.
Here are some ideas on how it’s done.
Establish Flexible Daily Boundaries
Hertz suggestssetting small goalsto start rather than aiming to quit everything cold turkey.
Thats another 20 minutes!
Skop makes it a point to be phoneless first thing in the morning.
This routine gives me more framework around phone usage and keeps me accountable."
As you experiment, you will find a cadence and structure that works best for you.
Make Yourself Less Available
One way you could reclaim power from your phone?
Turn off notifications and uninstall the social media apps you cant get enough of.
This can look like take 10 minutes to breathe or dont look at texts for two hours.
She adds that adding reminders can be very beneficial for your mental state.
Another strategy is to set time limits for using social media apps.
This is especially important when powering down for longer periods.
Make a realistic plan for when and how long the detox will last.
Setting limits around your detox time will likely make you more successful.
However, there are several key signs you might need to reduce your digital usage ASAP.
Here are some key indicators that a digital detox is just what you need.
If so, youre a great candidate for a digital cleanse.
Spending time on social media and using screens usually means lessin-person interactionsand connection with significant others, says Hertz.
Technology can rob us of our ability to be present with ourselves and others, she adds.
You Feel Burnt Out and Unable to Focus
Its pretty simple.
Humans are not meant to consume as much information as we do daily, says Skop.
Constantly absorbing information from various apps and forms of communication is overwhelming and exhausting.
Plus, routine exposure to digital content affects your attention span and ability to focus.
The digital world creates a cycle of urgency and continuous engagement, says Hertz.
Alerts, messages, and notifications all interfere with our ability to stay focused and engaged.
But its not your fault.
Youre rewarded with short-term gratification all the time.
Jones describes this effect as popcorn brain.
Does it feel like your brain is a popcorn machine, rapidly popping from one activity to the next?
This endless gratification cycle can reduce your brains ability to remain attentive for long periods.
However, removing digital distractions can help boost your efficiency and concentration on a single task.
This creates an illusion that you are somehow behind or less than.
Thisvicious comparison gameamplifies when your relationship with your body and food becomes impacted.
Skop says subtle messages on digital platforms can easily and secretly occupy your mind.
Think of taking time away from social media as an act of self-loveyoure protecting yourself from the inevitable comparison.
