9 Habits to Digital Detox
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With each passing day, it feels like digital technology is taking a larger and more permanent role in our lives. And, while there are definitely benefits to these innovations, if you’re like most people, you’re starting to keenly feel the negative effects of being glued to these devices.
But, alas, there is hope. While it doesn’t seem like we’ll ever roll back the clock and make digital technology completely disappear, there are ways we can lessen its hold on us and, as a result, lessen the ways these devices negatively impact our lives.
Here are nine habits you can take advantage of to detox from digital technology in your everyday life.
1. Notebooks Everywhere, All the Time
Though it goes without saying, you pull your phone out all the time. Whether it’s to write down notes, pass the time while waiting in line, or compulsively check your email for no reason, we all do it. But, we don’t have to.
If you really want to take back your time and attention span, start carrying notebooks. If you have a backpack, tote, or purse get a big notebook. If you just have pockets, get a small one. Just always have a notebook and pen handy to jot down ideas, write a story, or whatever else your heart desires.
Over time, you’ll lessen your instinct to just pull out your phone and start mindlessly scrolling. Instead, you’ll be more mindful of where your thoughts go and more intentional with what you do with your time.
2. Reading Is Your New Scrolling
Even if you’re reading on your phone, it’s not the same as reading a book. There are endless ads and distractions pulling your attention in a million different directions. If you have a problem with doom scrolling, replace it with a book.
If it’s the cost you’re worried about, go get a library card. Even if they don’t have the exact book you want, they probably have a few copies of some of the most lauded literary classics in history. The point is, they’ll definitely have something that’ll interest you.
After you’ve got your book, just keep it around all the time. Take it with you to the DMV, keep it next to you on the couch, and even take it to the grocery store and read it while you’re waiting to check out. Much like keeping a notebook, this will help you realize that you don’t need to compulsively reach for your phone every time you have a spare second.
3. Take the Dumb Phone Leap
Look, I’ll admit, this one isn’t for the faint of heart. Going from a full-blown smartphone addiction to a dumb phone is a huge leap. But, if you really want to free yourself of the hold digital technology has over you, then this a fast track to achieving your goal.
As long as you have the option of getting on your phone and scrolling, it’s going to be more difficult to kick the habit, kind of like going on a diet and spending all day in a bakery. But if you just remove the option, you’ll naturally adjust because you have no choice.
Sure, some of us need our phones for work, but sometimes we just use excuses like that as a crutch. While higher-end dumbphones like the Light Phone are a little pricier, maybe just get a cheapo flip phone and try it for a week. Even if you don’t end up sticking with it, you’ll at least gain some awareness about just how much time your smartphone takes from you.
4. Weekly Sunday Detox
This has been a trend among tech workers in Silicon Valley for a long time. Let that sink in for a second. The people building the digital devices we’re glued to have, of their own volition, been taking a day every week to get away from digital technology because of its negative effects.
Taking a page out of their book, anyone can benefit from this practice — and it doesn’t have to be on a Sunday necessarily. Just have a consistent day every week where you don’t interact with any digital devices (at least within reason as most cars now have a digital interface).
No phone, no TV, no computer for one measly day a week. And, that seeming like an overwhelming task should be a wake-up call for just how dependent we’ve become on this type of tech.
5. Make Board Games a Priority
Yeah, it may sound strange or maybe even a little corny, but board games are a perfect way to be present and have fun without digital technology. What’s awesome about them is they’re communal, and you can put in the extra bit of effort to make it a no-phones session when you play.
Today, lots of cities have cool board game shops that often have tables for people to sit down and play. If you’re looking to have a fun evening out, board games can be the mission. Conversely, if it’s a quiet night at home, board games can also fill the void.
Given the endless options of games out there, there’s got to be at least one — and likely many — that you enjoy playing. You don’t have to completely derail your life or anything but just opt for playing a board game some nights instead of mindlessly sitting in front of the TV.
6. Draw and Doodle
Most of us used to doodle as kids, however, many of us have since shed this wonderful pastime. While getting older is one part of it, I believe that not having as much time with physical paper and writing utensils has also contributed to this decline in doodling.
Well, I’ll let you in on a little secret: doodling is fun. You don’t have to pursue a career as an artist or even have any innate creative talents to have fun drawing. Just grab some paper and draw whatever you want, cats, trees, yachts, you name it.
Drawing is one of those practices that keeps you present but doesn’t feel like work. You just get to be in the moment while having fun. The more this becomes a way you pass the time, the less you’ll reach for a digital device to fill every empty moment.
7. Deviceless Meals
We’re all guilty of it. Watching TV while eating dinner, scrolling through feeds while scarfing down lunch during break. Many of us are especially addicted to having a device close when eating alone. But, we don’t have to be.
The sneaky thing about this one is that many of us aren’t even aware that we never eat alone unless we’re in front of a TV, computer, or phone. Try to go one day without doing it and you’ll probably realize that just eating and being present is a novel experience because you never actually do it.
Is it ok to watch a movie while eating dinner once in a while? Of course it is, but you shouldn’t have to. Try doing all meals for a month without a device. If that’s really difficult, it’s probably a sign that you’re more glued to digital devices than you think.
8. No Phone, Computer, or TV In the Morning
When we wake up in the morning, we’re in a vulnerable state. What we experience has the chance to affect our entire day. So, why, pray tell, do most of us open our eyes and immediately open the floodgates of emails, social media, and news feeds to put whatever they want into our brains?
By making it a point to not use digital devices in the morning, you’ll be taking back your time and attention while also giving yourself an opportunity to be more intentional about your day. In fact, you’ll probably start to fill this newfound time with healthier pastimes like reading, writing, and thinking about your goals.
While some of the practices on this list are helpful in small doses, I think this is one you should seriously consider making a hard fast rule. Just an hour or two every single morning where you don’t use digital devices at all and instead just do anything else.
9. Stop Using Your Phone When Waiting
For many, this is the final boss battle of digital technology addiction. You’re waiting in line for coffee, waiting for your partner to get ready, waiting for anything at all, and you’re probably on your phone.
Imagine a world where you don’t do this. Instead, you can just sit and think or take one of the earlier suggestions and maybe read or draw. If you’ve always wanted to write that screenplay, try just doing it in these moments.
Believe it or not, you’ll likely be reclaiming hours of your life each and every day by taking this one simple, albeit difficult, step. So, when you’re really ready to loosen the grip digital technology has on you, make it a goal to never pull out your phone while you’re waiting.
