Digital Detox: Unplugging and Finding Balance in a Hyperconnected World

You may have heard about “digital detoxes” online. PBS reports that adults make more than 35,000 decisions in a single day, so it’s no surprise that people perhaps more than ever are seeking balance and relief in a world of nonstop news, information and technology.

So how could a digital detox benefit you? Let’s dive in.

What Is a Digital Detox?

Detoxification, more commonly called “detoxing,” is a process whereby an individual removes toxic or unhealthy substances, habits or qualities from their body, life, or routine.

Just as its name implies, a digital detox refers to breaking negative habits related to screentime and excess time spent on devices. This is achieved by staying away from devices and apps for a set period of time or just reducing the amount of time spent on them.

The purpose of a digital detox is to free up time to experience real life without the distractions. It’s a way to reconnect with yourself and others with intention, rather than through a screen. The detox also provides time to de-stress and step away from constant connectedness. Connectedness, when not in moderation, can overload your senses and eat away at your quality of life.

The Benefits of a Digital Detox & the Harm Caused by Screens

Research continues to show numerous benefits to both physical and mental health when screentime is reduced. Here are three key areas that can see marked improvement as a result.

Physical Benefits

• Improved sleep – It’s a well-documented fact that excessive screen time is detrimental to sleep quality and is a heavily contributing factor of sleep disorders such as insomnia.
• Better posture – How many hours a day do you spend hunched over a phone, laptop, monitor or curled up watching TV? The minutes can add up quickly and have serious effects on your spine and back over time.
• Brain function – Constant screen exposure across devices has many of us trained to multitask to an overwhelming degree, which can contribute to memory and focus issues.

Mental & Emotional Benefits

• Reduction in stress – A hyperconnected world can deliver an onslaught of information to an overwhelming degree, leading to an increase in stress levels and anxiety.
• Improved relationships – The digital age allows us to be connected in more ways than ever before. However, it’s also brought on an era of extreme isolation and distraction. When’s the last time you went to a restaurant and didn’t see tables upon tables of people with eyes glued to their phone instead of each other?
• Increased productivity – The constant allure of a multitude of digital distractions has made procrastinating and getting distracted from work or daily tasks easier than ever.
• Higher self-esteem – A feed of others posting what appears to be highlight reels from their life can shake even the most confident of people. Studies have also shown the negative effects of social media on developing children and their self-esteem when they have the ability to compare themselves to millions of other people on the internet.

Financial Benefits

• Save money – How much do you spend on all your various streaming services each month? How about in-app purchases or products you purchase through an ad on Instagram or TikTok? Money spent on digital products and services can add up quickly, and a reduction could help you reach your financial goals much quicker.
• Increased productivity – Digital detoxes often involve stepping away from constant email checking, social media updates and other digital distractions. This break can result in improved focus and increased productivity in both personal and professional activities. It’s certainly possible you could see your work improve with better concentration and efficiency, potentially leading to career advancements, bonuses, or increased earning potential.

How to Tell if You Need a Digital Detox?

The ushering of the digital age has made life easier in a multitude of ways, but it’s also created a myriad of problems. Here are some signs to look for in yourself or your children to signify it might be time for a digital detox:

1. Difficulty focusing at work, school or throughout the day
2. Obsessively checking social media accounts, emails or other notifications
3. Excessive screen time every day
4. Regularly bringing your device into the bathroom or kitchen, just for extra time online
5. Regularly making purchases in games or from ads
6. Not putting your phone away when having conversations with others or eating meals
7. Sacrificing sleep for extra screen time at night

Any of the above can be serious red flags that you should pay attention to, indicating a digital addiction.

How to Get Started

An addiction of any kind can be hard on you and loved ones. It may sound cliché, but regardless of the issue, the first step to helping yourself is awareness. Recognizing you have a problem is the pathway to working on it with intention and real effort.

Additional Resources

• Addiction centers, support groups or helplines – If you need professional help or support from others who have struggled, there are numerous resources available. Look for some that meet offline in your community.
• Therapy – As with other forms of addiction, problems typically come from an underlying issue or past trauma. Therapy can help.
• Habit-breaking lock – If you are severely addicted to a phone, gaming console or other device, a habit-breaking lock or box may be for you. This one, that you can find on Amazon for less than $100, is a timed lockbox, meaning whatever you put inside cannot be accessed until the timer that you set goes off and the box opens. This may seem drastic, but these containers have been shown to be an extremely effective way to beat addictions on your own. Just be sure it doesn’t negatively affect your job or your availability to get help in an emergency.

Some people may be able to tackle their digital addiction on their own, but there is no shame in asking for help. Having another layer of accountability is never a bad thing, so feel free to include your friends, colleagues, or family in your mission so they can help.

OMB and its affiliates do not provide legal, tax or accounting advice. You should consult your legal and/or tax advisors before making any financial decision.