It’s midnight, and a blue glow can be faintly seen peeking from the crack under Alexa’s bedroom door. She was meant to be asleep hours ago, but her day full of classes, activities, homework, and chores has left her adrenaline pumping and her mind in need of escape. So, she turned to technology. See, Alexa’s cell phone has become her constant companion…and nemesis, allowing her to connect (and sometimes fight) with her friends, check social media to enjoy (and envy) what others are doing, and watch videos and programs that entertain (and distract). Her screen time has soared since middle school while her grades have slipped and the frequency of arguments with her parents has skyrocketed. In short, Alexa has a problem: she’s addicted to technology, and she’s not alone. People of all ages can benefit from a digital detox, but children and teens, like Alexa, are especially vulnerable, which is why it’s worthwhile to learn more about who needs a digital detox and how to undergo one successfully.
Digital Addiction and Detox Defined
Someone from a hundred years ago would be astonished at the number of screens dominating our lives today. So many of our eyes are glued to a screen from morning to night seeking communication, entertainment, and information that one might wonder how we ever survived before. That said, some of us are capable of unplugging for periods of time without any issues. Others lack such self-control, and instead find that the technology is controlling them so much that it interferes with their daily lives and damages their physical and mental health. Sleep, posture, mood and more are all touched by technology’s toxic tentacles.
A digital detox is one way to regain control. Unlike other addictions, you don’t have to give up technology or devices entirely in order to reap the benefits. Rather, a digital detox is more of a commitment to reduce time on devices in exchange for healthier habits and activities. Depending on one’s needs and lifestyle, that restriction could be for a couple of hours a day, one day a week, a weekend, or a whole vacation. Another key component is learning how to better engage with technology when it is in use.
Signs of Addiction and Benefits of Unplugging
It can be tricky to tell when you or someone you know has crossed the line into a genuine addiction to devices, but there are a few key signs.
- You check your phone as soon as you wake up and right before you go to bed.
- You develop anxiety when you’re unable to use devices for even short periods of time. For example, you become irritable or distracted if you can’t check your phone for a half an hour.
- Your mood often depends on what you do and see on devices and can swing wildly in reaction to what you see on your phone, etc.
- You dedicate too much time and focus to creating and monitoring posts because you’re overly invested in how others will react.
- You are hyper aware of notification sounds on your phone to the point that sometimes you perceive sounds or buzzing even when there aren’t any such noises.
- You find yourself choosing scrolling and posting over engaging in activities you previously enjoyed.
If you or someone you know engages in these behaviors, a digital detox might be worthwhile. Indeed, there are several benefits of a digital detox.
- Better habits and self-awareness. Breaking bad habits can cause anxiety because you fear the unknown: Can I cope without my phone, even for a little while? Once you try it, though, gradually it gets easier, and you build confidence in your ability to let go.
- Fewer distractions and better connections. Lessening dependence on your phone can increase your ability to focus on more important things that are happening right in front of you, like your schoolwork or your social life with those in your life and not online. A digital detox is especially valuable for those with ADHD as phones can lead to overstimulation.
- Improved sleep. The light and stimulation of devices can make it hard to fall asleep and stay asleep. Since sleep affects your physical and mental health, better sleep means feeling better too.
- Better mental health. Phones provide a platform for words and images that can damage your body image and enable cyberbullying, leading to depression and anxiety. Learning how to handle these when you see them, but also how to disconnect in order to avoid them are essential to a good digital detox.
Digital Detox Strategies: Tips, Tools, and Troubleshooting
Tips and Tools
There is not a one-size-fits-all approach to digital detox. To develop a detox that works, you should identify your personal tech usage and needs, such as how many hours of screen time you currently use, what apps and activities attract your attention most, and what seems to cause the most distraction and distress. Then, set some specific goals (e.g. small and measurable, such as reduce use of TikTok to twice a day for 20 minutes). The chances of a better outcome are increased when everyone gets on board, so get the whole family following the new routines. Indeed, a successful digital detox should be a collaborative effort that starts with an open discussion and concludes with a set of new expectations:
- Device Diet: Just like you’d reduce calories and increase exercise to lose weight, you should reduce device usage and engage in healthier alternatives. For example, decide to unplug fully one day a week and do something like explore nature or bake instead. Other days, it’s best to find a balance between being on and off devices.
- Fix Your Focus: Instead of watching a movie or eating dinner with everyone’s eyes on their phones, make a commitment to setting the phones aside and focusing on what you’re eating and watching and, most importantly, the people you’re with.
- Rewards and Punishments: You can use some extra screen time (or something else desirable) as a reward for successfully adhering to new detox rules. You can restrict and punish when they’re not followed (e.g. lock up a device temporarily).
In addition to setting new goals and expectations, you can actually use technology to your advantage with several tools that can make monitoring and managing usage easier. Push notifications and sounds associated with them can be switched off, for example. You can also make the phone less appealing by requiring a PIN or password to gain access to the phone itself. Likewise, constantly log out of apps so passwords are needed to log back in (no auto sign in). There are apps that help you monitor and restrict (e.g. Bark) usage as well.
Troubleshooting
Unfortunately, as you might expect, it’s not always easy to change bad habits. As an addiction, expect some withdrawal symptoms such as moodiness and irritability initially. You can cope by being patient and staying active; know that change takes time and that you can do something else you love instead. If you need help, it’s also okay to admit it and ask for help.
How A+ Can Help
If you believe you or someone you care about would benefit from a digital detox, A+ Test Prep and Tutoring can offer a helping hand. Our skilled Executive Function Coaches can work with you to create goals related to managing technology use and help you get back on track with your schoolwork. Coaches can help monitor your progress towards your digital detox goals, provide helpful strategies, and offer you encouragement as you develop more constructive habits.
At A+ Test Prep and Tutoring, our practices are based on the latest developments in educational theory and research. We have an excellent team of tutors who can help you with standardized testing, executive functioning, or achievement in any other school subject. If you want to find out more about our services, contact us here.
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