Can a digital detox improve your mental health?

In the modern world, we find ourselves constantly connected to technology. Smartphones, social media, and various digital devices have become an essential part of our lives. Smartphone use has meant we are constantly online, with research showing that people are spending three hours a day on average on their smartphones, up to seven hours a day using any form of digital media, and two hours a day on social media (Ozdemir & Goktas; Radtke, Apel, Schenkel, Keller & von Lindern, 2021; Wood & Muñoz, 2021).

While technology has made our lives easier in many ways, it has also created many challenges, including increased stress, anxiety, and diminished overall wellbeing. Social media has increased the negative effects of technology, with higher rates of social media use associated with feelings of depression, loneliness, poorer sleep quality and weakened self-esteem (Miksch & Schulz, 2018; Wood & Muñoz, 2021). As a result, the concept of a "digital detox" has emerged as a way to counter these negative effects of technology and social media.

Defining digital detox

A digital detox refers to a period of time during which individuals intentionally and voluntarily disconnect from digital devices and online activities, including email, social media and the internet as a whole (Anrijs, et al., 2018). The goal is to reduce screen time, disconnect from the internet, reduce stress and reconnect with the physical world (Radtke et al., 2021). A digital detox allows individuals to focus on real-world interactions, increase their mindfulness, and focus on their general wellbeing. Digital detoxes can vary in duration, from a few hours to several weeks, depending on personal preferences and objectives (Miksch & Schulz, 2018).

Digital detox for general wellbeing

Research has shown that digital detox, for varied periods of time, can deliver the following effects on overall wellbeing and functioning:

1. Reduced stress and anxiety: Constant notifications, emails, and social media updates can lead to heightened stress levels and anxiety (Anrijs et al., 2018; Syvertsen & Enli, 2019). A digital detox provides a break from these updates and notifications, allowing you to relax, recharge, and regain perspective. By unplugging from the digital world, people can find a greater sense of peace and connection with the physical world (Anrijs et al., 2018; Syvertsen & Enli, 2019). A digital detox is also associated with lower levels of cortisol, the stress hormone (Hager, Stangl & Riedl, 2023).

2. Improved sleep quality: The blue light emitted by screens disrupts the body's natural sleep-wake cycle (Syvertsen & Enli, 2019). Engaging in a short digital detox every night, by turning off electronic devices before going to bed, can lead to better sleep quality, more energy and feeling more well-rested the following day (Miksch & Schulz, 2018; Syvertsen & Enli, 2019). A good night's sleep is essential for maintaining physical and mental health.

3. Enhanced social interactions: Technology and social media have made it possible to stay constantly connected with other people and form new connections all over the world. However, the virtual, online nature of these connections means people still feel isolated and lonely when they don’t connect in real, physical ways, despite constant online social interactions (Miksch & Schulz, 2018). A digital detox can help you to reconnect physically, face-to-face, and spend quality time with family and friends (Miksch & Schulz, 2018; Syvertsen & Enli, 2019).

Digital detox in education and work

A digital detox is not only beneficial from a personal wellbeing perspective, it can also improve productivity and wellbeing in both work and education settings. While technology is essential in these contexts, it also has a number of negative effects. In academic settings, smartphones can be a distraction and can lead to poorer performance at school and university (Ugur & Koc, 2015; Wood & Muñoz, 2021). A constant connection to work can also have negative effects through increased stress and decreased wellbeing. A digital detox can help in the work and education contexts in the following ways:

1. Healthy disconnect from work: Technology advances have made it more difficult to switch off from work outside of the work day. Smartphone use, for example, has made it possible for work related emails to be received at any time, creating the expectation that employees are always online and responsive (Anrijs et al., 2018). This inability to disconnect from work has a significant effect on employee wellbeing (Mirbabaie, Stieglitz & Marx, 2022). A digital detox following the workday allows for a healthy disconnect from work and, in turn, reduced stress and improved well-being.

2. Reduced academic stress: Smartphones are a significant distraction both inside and outside the classroom. Increased smartphone use is associated with less time spent studying, which can lead to poorer academic performance (Miksch & Schulz, 2018). Additionally, smartphone use in class can affect how much attention students pay to their teacher, influence memorisation of the course content, reduce note taking and create more disruptions to the learning environment (Miksch & Schulz, 2018). A digital detox in the classroom can improve motivation to learn, concentration and attention, and memory, all of which can improve academic results and decrease stress (Miksch & Schulz, 2018; Ugur & Koc, 2015)

3. Improved productivity at work: Increased smartphone use is associated with lower work productivity, more distractions and lower engagement with work (Miksch & Schulz, 2018; Radtke et al., 2021). A digital detox the night before a workday can also improve productivity at work the following day by ensuring you get a good night’s rest (Miksch & Schulz, 2018).

Practical ways to digitally detox

Here are seven practical ways to undertake your own digital detox:

1. Set specific time limits: Determine the maximum amount of time you want to spend on your devices each day. Use features or apps that can help you track and limit your screen time. Many smartphones have built-in screen time tracking and limiting functions.

2. Designate tech-free zones: Establish certain areas in your home where technology is not allowed. For example, make the bedroom a device-free zone to improve sleep quality and relaxation.

3. Schedule screen-free time: Plan dedicated periods in your day for activities that don't involve screens. Use this time for hobbies, exercise, reading, or spending quality time with loved ones.

4. Silence notifications: Disable non-essential notifications on your devices to reduce distractions and the constant urge to check your phone or other devices. You can selectively enable only the most important notifications.

5. Digital sabbath: Dedicate one day a week (or even just a few hours) to being completely screen-free. Use this time to engage in outdoor activities, connect with nature, or pursue offline hobbies.

6. Unplug before bed: Avoid screens at least an hour before bedtime. The blue light emitted from screens can interfere with your sleep patterns. Instead, read a book or engage in a calming bedtime routine.

7. Practice mindfulness and meditation: Mindfulness exercises and meditation can help you become more aware of your digital habits and improve your self-control.

Remember, the goal of a digital detox is not to eliminate technology entirely but to create a healthier balance and reduce the negative effects of excessive screen time on your physical and mental wellbeing. Customise these strategies to suit your lifestyle and gradually incorporate them into your daily routine.

References

Anrijs, S., Bombeke, K., Durnez, W., Van Damme, K., Vanhaelewyn, B., Conradie, P., ... & De Marez, L. (2018). MobileDNA: Relating physiological stress measurements to smartphone usage to assess the effect of a digital detox. In HCI International 2018–Posters' Extended Abstracts: 20th International Conference, HCI International 2018, Las Vegas, NV, USA, July 15-20, 2018, Proceedings, Part II 20 (pp. 356-363). Springer International Publishing.

Hager, N., Stangl, F. J., & Riedl, R. (2023). Digital detox research: an analysis of applied methods and implications for future studies. In Proceedings of the 18th International Conference on Wirtschaftsinformatik.

Miksch, L., & Schulz, C. (2018). Disconnect to reconnect: The phenomenon of digital detox as a reaction to technology overload.

Mirbabaie, M., Stieglitz, S., & Marx, J. (2022). Digital detox. Business & Information Systems Engineering, 64(2), 239-246.

Özdemir, M.A., & Göktaş, L. S. (2021). Research trends on digital detox holidays: A bibliometric analysis, 2012-2020.

Radtke, T., Apel, T., Schenkel, K., Keller, J., & von Lindern, E. (2022). Digital detox: An effective solution in the smartphone era? A systematic literature review. Mobile Media & Communication, 10(2), 190-215.

Syvertsen, T., & Enli, G. (2019). Digital detox: Media resistance and the promise of authenticity. Convergence, 26(5-6), 1269-1283.

Ugur, N. G., & Koc, T. (2015). Time for digital detox: Misuse of mobile technology and phubbing. Procedia-Social and Behavioral Sciences, 195, 1022-1031.

Wood, N. T., & Muñoz, C. (2021). Unplugged: Digital detox enhances student learning. Marketing Education Review, 31(1), 14-25.