In this digital age, it can be difficult to stay away from screens. It feels like we’re moving from one screen to another throughout the day, so it can be important to do a digital detox every now and then.
This is also a popular view, with Google searches for ‘benefits of a social media detox’ increasing by 80%, ‘phone detox’ by 52% and ‘disconnected digital detox’ by 40%.
Research has found that excessive screen time can harm our mental health, leading to increased cases of anxiety and depression, especially in children.
Bupa UK Insurance Medical Director Dr. “Our smartphones keep us connected and allow us to access information faster than ever before, but for some people, social media has the power to harm our health,” says Naveen Puri.
“Your smartphone may be one of the first things you look at when you wake up and before going to sleep, and this can be a long-standing habit. Constant access to our devices can make it difficult to put them aside and find the right balance in our usage. Breaking these habits may take some time, but it can help you establish a better sleep routine.” , can help you improve your focus and keep relationships in check.”
So how do you know when it’s time to reduce your screen time and do a digital detox? Below, Dr Puri explains seven signs that mean you should consider going cold turkey with your phone.
1. The accounts you follow don’t make you feel good
Dr Puri recommends taking some time to think about how your social media consumption makes you feel.
“If you’re feeling down after spending time on social media, it might be a good idea to look at the accounts you follow,” he says.
“Remember, you don’t have to follow anyone you don’t want to, especially if following their account makes you feel bad in any way. To help you spend less time scrolling, unfollow or try muting accounts that bring you negativity.”
2. You suffer from comparison culture
If you have a hard time not comparing your life to others you see on social media, you may be suffering from comparison culture.
“Looking at other people’s accounts can make it easier to compare your life to theirs,” says Dr Puri. “Remember that what is shared on social media is not always a replica of real life. A person may only post about their good days; most of the time we don’t post about their not-so-good days.”
3. You’re obsessed with likes
“If the number of likes you get on a post is affecting your mood, it’s time to make a change,” advises Dr Puri. “When possible, even hiding the number of likes you receive on a post can help break the connection between likes and your self-worth.”
4. Your screen time exceeds two hours a day
Dr Puri says you should keep track of how much time you spend on your phone each day, and if it exceeds two hours a day, consider doing a digital detox.
“Many smartphones offer a weekly summary of your smartphone usage; looking deeper and viewing your daily average can help you spot patterns and identify when you might be more likely to get caught in a scrolling hole,” he adds.
“Research shows that screen time outside of work should not exceed two hours per day. Try to gradually replace screen time with another physical activity, such as walking or exercising in nature.”
5. Never turn off notifications or your phone
“Hearing notifications going off throughout the day can be a huge distraction and make it difficult to take time away from your phone,” says Dr Puri.
“Taking time away from your phone can help you be more present and less dependent on your device, so try silencing your alerts or turning off your phone at certain times of the day.”
6. You’ve lost your love for your hobbies
“For example, if you have hobbies that you have put aside, such as reading, exercising or playing musical instruments, this could be a sign that you are spending too much time on your phone,” explains Dr Puri.
She adds that doing a digital detox and making sure you spend less time on your phone can help you reconnect with your interests.
“You can even try following social media accounts related to your interests to help expand your knowledge and hone your hobby,” he adds.
7. You feel stressed or angry if you can’t access your phone
“When a lifestyle habit spirals, losing access to it can have a negative impact on your health,” says Dr Puri.
“An unhealthy relationship with your phone can leave you feeling like you can no longer control your usage. It can also be a symptom of an underlying problem with your mental health, such as anxiety or depression.”
How to do a digital detox?
If you find yourself agreeing with any of these signs, it may be time to consider a digital detox. To do this, set limits on the time you spend on screens and impose a sort of ‘curfew’ on places where you don’t look at your phone.
For example, if you normally go to bed at 10 p.m., stop looking at your phone at 9 p.m. and don’t let your phone be the first thing you look at when you wake up in the morning.
You can also try picking up a book and reading it during times when you would normally be browsing social media, so you can train your brain to want to read during that time. Or use that half hour to fit in some kind of workout.
Less time spent on screens means better mental health. So that’s what we’re all for.