by In this digital age it can be difficult to stay away from screens. It feels as if we go from one screen to another throughout the day, which may be why it’s important to have a digital detox every now and then.
It’s also a popular topic, with Google searches for ‘social media detox benefits’ up 80%, ‘phone detox’ searches up 52%, and ‘unplugged digital detox’ searches up 40%.
Studies have found that too much screen time can be harmful to our mental health, leading to increased cases of anxiety and depression, especially among children.
“Our smartphones keep us connected and give us access to information faster than ever, but for some people social media has the power to damage our wellbeing,” says Dr Naveen Puri, Medical Director for Bupa UK Insurance.
“Your smartphone could be one of the first things you look at when you wake up and before you go to sleep – and this can be a long-standing habit. Constant access to our devices can be hard to put down and find. strike the right balance in our use. It may take some time to break these habits, but it could help you get into a better sleep routine building, improving focus and keeping relationships under control.”
So how do you know when it’s time to cut back on your screen time and go on a digital detox? Below, Dr. Puri reveals the seven signs that mean you should consider going cold turkey with your phone.
1. The accounts you follow don’t make you feel good about yourself
Dr. Puri suggests taking a moment to think about how your social media consumption is making you feel.
“If you feel worse about yourself after spending time on your social, 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 you feel bad following their account in any way. Try unfollowing or muting any accounts that give you negativity to help you more spend less time scrolling.”
2. You suffer from a culture of comparison
If you find it hard not to compare your life to others you see on your social media, you may be suffering from a culture of comparison.
“Looking at other people’s accounts can make it easier to compare your life to theirs,” says Dr Puri. “Don’t forget that what is posted on social media is not always what is posted in real life.
3. You are obsessed with good things
“If the number of likes on a post is affecting your mood, it’s time to make a change,” advises Dr Puri. “Where possible, even hiding the number of likes you get on a post can help break the link between likes and your sense of 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 you should consider a digital detox.
“Many smartphones provide a weekly summary of your smartphone usage – looking deeper and looking at your daily average can help you identify patterns and when you’re most likely to be caught in a scrolling hole ,” he says.
“Research shows that screen time outside of work should be no more than two hours a day. Try to slowly replace that screen time with another more physical activity, such as a walk in nature or practice.”
5. You don’t turn off notifications – or your phone
“Notifications heard throughout the day can be very distracting, making it more difficult to spend time away from your phone,” says Dr. Puri.
“Dedicated 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 set times of the day.”
6. You have fallen in love with your hobby
“If you’ve had a hobby that’s fallen by the wayside, for example, reading, exercising or playing music, it could be a sign that you’re spending too much time on your phone,” he explains. Dr. Puri.
He also says it can help you take a digital detox and ensure you’re spending less time on your phone to reconnect with your interests.
“You could even try following social media accounts related to your interests to help expand your knowledge and improve your hobbies,” he says.
7. You feel stressed or angry if you can’t access your phone
“When a lifestyle is developing, it can have a negative impact on your well-being if you lose access to it,” says Dr Puri.
“An unhealthy relationship with your phone can make you feel like you’re no longer in control of your use. It can be a symptom of an underlying mental health problem, such as anxiety or depression.”
How to do a digital detox
If you find yourself agreeing with any of these signs, it might be time to consider a digital detox. To do that, set limits on the amount of time you spend on screens and put a ‘curfew’ of sorts that you can’t see on your phone.
For example, if you usually go to bed at 10pm, stop looking at your phone at 9pm and try not to let it 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 at times when you would normally be scrolling through social media, to train your brain to want to read during that time instead. Or use the half hour to do some sort of exercise.
Less screen time means better mental health. So we are all for it.
