What is a digital detox? A digital detox is defined as the process of removing yourself from devices, social media, and pretty much anything relating to the digital world. It’s meant to reconnect us to the world around us and take time to step away from all the things we’re exposed to on social media. It’s a great way to de-stress as well, as being too connected digitally can overwhelm us and overstimulate us.

There are many downsides to being so connected digitally. Here are a few:

1. Addiction

In case you’re not familiar, there’s a term for when you’re too connected digitally. It’s called being “chronically online.” The issue with being chronically online is that it depletes your dopamine. Dopamine plays the role as a “reward center” in your brain. It also contributes to many bodily functions, such as your motivation, mood, and attention. Too much exposure to screen time can become addictive, forcing your brain to continuously produce dopamine, which can negatively affect your life.

2. Information Overload

Being on your phone or computer can lead you to taking in a lot of information, like the news, or you’ll end up multitasking quite a bit trying to balance multiple conversations or connections online. While it is important to stay informed, too much information can lead to something called “doom scrolling”, which is the act of spending time consuming negative news or content that can lead to anxiety, poor decision making, and reduced productivity.

3. Shorter Attention Span

Speaking of reduced productivity, being chronically online can cause your attention span to shorten. A lot of content online takes on this “short-form” formula such as TikTok, Instagram Reels, and YouTube Shorts. These sites allow people to create short and digestible content that others can leisurely scroll through which can be very fun, but also very addicting, creating a loss of attention span. Some people become so used to the formula that they no longer enjoy long-form content because they feel like they can’t sit through it. This development of shorter attention spans is detrimental to us.

So, what can you do to avoid this? This is where a digital detox comes in, and here’s how to do it:

1. Create a Game Plan

Being completely offline is nearly impossible and impractical. Technology has become a huge part of our lives and our jobs, and it isn’t entirely bad, but you need somewhere to start. If you’re on your phone too much, try setting limits to your screen time. You can set certain times during the day where you sit down and take time to go through your notifications, emails, and messages to help avoid constantly having your phone in your hand. If social media is a stressor of yours, consider taking a break from those apps and logging out for a few days and see how that makes you feel.

2. Let Your Friends and Family Know

You don’t want to just up and leave without giving your loved ones an explanation since that can cause unnecessary panic, especially if you’re very active online. Give your friends your phone number if they must reach you, and let them know to not expect immediate responses. This kind of support can be beneficial as you try to live a stress-free life.

3. Evaluate and make changes

Now that you’ve had time to detox and disconnect from the online world, evaluate how it made you feel. Has your stress decreased? Do you feel more productive or focused at work? Once you’ve found your answer, keep it going! Keep doing what has helped you so you can lead a happier life.

It may seem daunting at first, but it is possible to take the necessary steps to digitally detox. If you have trouble, consider reaching out to your primary care provider or a mental health provider for help.