In the previous article, we discussed the importance of a digital detox, and what inspired me to start my own detox journey. 

Today, we will explore 9 most important things that you can do starting today itself to embark on a Digital Detox journey. These tips will help you maintain a sober balance between your virtual and real lives to ensure your mental and physical well being. 

Turn Off Unnecessary Notifications

Constant pings are intended to keep you up-to-date with what’s happening in your social circle or in your fields of interest.

However, an unchecked flow of these notifications is detrimental for focus and concentration. 

Turn off notifications for all unnecessary applications like social media. Or schedule to view them only at specific times throughout the day. I don’t really recommend using Airplane mode frequently, as you never know when an emergency might arise that needs your presence. However, I do recommend using the Do Not Disturb mode to protect your working and sleeping hours from unnecessary distractions.     

Stop Multitasking

A small hiccup with the task at hand and you automatically reach for your phone to “destress” by browsing through your notifications and scrolling through social media? If this sounds like you, then it’s high time to reconsider. 

This unintentional habit is considered as multitasking, and it has many negative effects on our brain. When multitasking, we are actually shifting our brain’s engagement from one task to another, which leads to a loss in processing time and effort. Thus, multitasking reduces productivity, increases stress, impairs memory, and steadily frays our brain. 

Henceforth, focus on one task at a time. Restrict yourself from accessing social media sites or other distractions if you face some progress issues with the task at hand. Make sure that the background music of your choice enables flow and focus instead of distractions. Stop replying to messages when you are in the middle of a task.

Find Better Sources of Entertainment

We often defend our use of social media or video game apps by considering them as our only source of entertainment after busy working hours. However, this is a misconception.

Social media can be used for learning and connecting, yes. Similarly, video games can improve cognitive abilities such as problem solving and spatial awareness. However, their unchecked usage can quickly turn a source of harmless entertainment into an addiction that sets up our brain for long-term harm. 

Excess social media consumption leads to lethargy, brain fog, body dissatisfaction, unhealthy comparisons, and increased anxiety. Similarly, excess gaming leads to increased aggression, social isolation, as well as impaired emotional and social development. 

Both these sources of entertainment are designed to become addictive with time, so is there really a way out from their trap? 

To cut off the problem at its source, look for better alternatives for entertainment. Some beneficial alternatives are reading, physical exercise, puzzles and brain games, creative hobbies, going for walks, and learning new skills. 

While these might feel taxing initially, you will soon reap their cognitive and physical benefits, which will only increment with time. Swap your sources of entertainment today to realize the benefits one week from now. Overall, this is the one thing that you need to experience yourself to believe in. 

Clean Your Device

Another way to ensure you use your device less is to uninstall distracting apps from your phone and to use them only through the browser. This will prevent you from easily accessing features like Instagram reels or YouTube shorts. 

You can also choose to set limits on your apps to control your usage. A downside to this is that most app timer applications, including the ones inbuilt in our phones, allow us to increase the time period by 5 or 10 minutes on the spot if required. This prevents us from being sincere with our app usage.

To prevent this, you can choose to hide the distracting apps from your phone screen after turning off their notifications. Time block your day into slots, and unhide these apps only during the time block scheduled for breaks or downtime. Read more about the time blocking technique here.  

Clean Your Social Media Following

A digital detox is not just about restricting your device usage. The main motive for a digital detox is to ensure your mental and physical well-being in the long run. 

Now imagine that you have set all the blocks in place to restrict your social media usage. You have uninstalled or hidden the apps. You plan on accessing your accounts once or twice a day through the browser. However, as soon as you log into your account, you are welcomed with content that induces feelings of dissatisfaction and unhealthy comparison. Or, your algorithm shows you every sad reel possible that constantly reminds you of some negative emotions you seek to overcome. Or, your feed is filled with YouTube shorts of delicious food items, pulling you away from all past decisions of controlling your binge-eating habits. 

Isn't that the most counter-productive thing ever?

To avoid this, be ruthless with your social media engagements. Unfollow or block every account that induces negativity. Refrain from liking reels that have relatable but sad content that you never wish to experience again. Remember, the Algorithm is a tool. Manipulate it into showing you what will help you improve in life. 

Include Physical Movement

To protect your body from the negative effects of prolonged screen time, remember to incorporate healthy physical activities in your daily routine. 

If you work for long hours from a desktop, remember to stretch periodically. Get up from your chair to fetch a glass of water or a bowl of snacks. Go for a small walk for every one or two hours of uninterrupted work. Prioritize your daily step-count. Maintain a correct posture. Pay special emphasis to your neck as well as the positioning of your thumbs and fingers.

To protect your eyes, remember to look away from screens regularly. Look at objects at varying distances from your screen. For example, first look at your keyboard, then on the notebook before you, then on the wall in front of you, followed by a look out of the window. To protect your ears, I encourage you to take off your headphones or earphones regularly. Work in silence whenever possible. 

Prioritize Offline Activities

During a digital detox, there are plenty of offline activities that can be both enjoyable and fulfilling. 

Go for a hike to explore nature, or simply stroll through your neighborhood to clear your mind. Or, you can engage in physical activities like yoga, dancing, running, or a home workout. 

Pick up a fantasy fiction series to get lost into a world of imagination, or dive into a non-fiction book on whatever topic interests you. Or, you can spend some time with your own thoughts by writing in a journal about your experiences. 

Try out new hobbies such as painting, crafting, gardening, baking, woodworking, chess, hiking, or camping. Engaging in a hobby can be a great way to pass the time and nurture your skills.

Or, simply spend some quality time with your friends and family by having meaningful conversations, playing board games, or enjoying meals together. You can also visit local attractions like museums, parks, or local events.

Take some time to meditate or practice mindfulness. It can help you relax and stay grounded, especially during a detox. Take a full body self-care shower. It is also encouraged to declutter your work and living spaces during a detox to achieve a sense of achievement.

These activities not only help you take a break from screens but also provide opportunities for personal growth and connection with the world around you.

Use Apps That Help

We have spoken enough on apps that do not help our productivity and lifestyle goals. But there are enough apps in the digital space that are designed to specifically help us make progress on our visions for our life. 

For example, apps like Forest promote off-screen time by helping you grow a virtual tree while you avoid using your phone. Apps like Offtime help you block distractions by customizing what apps and notifications are restricted during detox periods. Built into many Android devices, Digital Wellbeing helps track your screen time, set app timers, and create "Wind Down" modes to reduce tech use before bed. minimalist phone is an app that helps us reduce our screen time by turning our phone into a light phone alternative.

There are multiple apps like the ones stated above that when used with sincerity will give amazing results for enhancing productivity.

Take Longer Breaks Sometimes

All the techniques covered above will help you in practicing a limited (or partial) digital detox in your everyday life. They can be turned into lifelong habits that will sustain your mental and physical wellbeing in the digital space. 

However, another popular approach for a digital detox is taking longer periods of time completely off of devices. This time period can range anywhere from 24 hours to three days or a week or even an entire vacation. 

For students and working professionals who wish to have a more serious Digital Detox, try having one on weekends. Get a few books from the library, make a physical note of all your offline plans, or choose to spend the time at home connecting with yourself, and that’s it — turn off your phone! Engage in all the activities that you had been holding off for so long. Take care of yourself and your mind. Let the boredom reset your brain!

You can turn on your phone once a day for a few minutes if you do not agree with being completely off-grid. For those looking for a more extreme detox, make sure you inform your family members and close persons before you embark on a 100% digital detox for a fixed time period. 

Like everything else from the world of personal development, a digital detox cannot be “one size fits all”. Explore and experiment more to find out what suits you best. 

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These are the 9 most useful things that you can know before embarking on a digital detox.

Be careful of excuses. It is often hard to realize when cutting yourself some slack slowly transforms into enabling the very behaviors you were seeking to cut off. Taking a step back always helps us get things into proper perspective. 

This is also why a digital detox is always a good decision before or after periods of strenuous decision making, where you get a chance to disconnect from the incessant input of distractions, take some time with your own thoughts, and come to fruitful conclusions. 

However, this is not just applicable to the big decisions of life, but to the small moments as well. 

Devices are important, however, let’s not forgo a life beyond screens too.