By: Kirti Mishra
New Delhi | June 5: In our hyper-connected world, the constant barrage of notifications, emails, and social media updates can be overwhelming.
While technology brings many benefits, excessive use can have detrimental effects on our mental and physical well-being.
According to research of Delhi-based NGO The Esya Centre and IIM Ahmedabad, based on data collected from 2,000 respondents and in-app data from 2.06 million users across 143 mobile apps, the average Indian citizen, spends around 194 minutes each day on social media.
While people often feel that they can’t imagine life without their tech devices, research and surveys have found that technology use can also contribute to stress.
One study conducted by researchers in Sweden found that heavy technology use among young adults was linked to sleeping problems, depressive symptoms, and increased stress. Here is how:-
•Reduced Stress and Anxiety: Constant connectivity causes information overload and stress. Taking breaks from technology reduces cortisol levels, the primary stress hormone, leading to a calmer mind.
•Improved Sleep: Blue light from screens disrupts melatonin production, affecting sleep. Unplugging before bedtime improves sleep quality and duration.
•Enhanced Focus And Productivity: Multitasking on devices fragments attention and reduces productivity. A digital detox improves focus by reducing distractions, allowing deeper task engagement.
•Better relationship: Excessive screen time hampers face-to-face interactions. Unplugging fosters meaningful in-person connections, enhancing relationships.
•Greater Physical Health: Prolonged screen time leads to sedentary behavior and health issues like obesity and cardiovascular problems. Taking breaks from devices promotes physical activity and healthier lifestyle choices.
How to Start a Digital Detox?
•Set Clear Goals: Determine why you want to do a digital detox and what you hope to achieve. Whether it’s reducing stress, improving sleep, or spending more quality time with family, having clear objectives will help keep you motivated.
•Create a Plan: Fill time usually spent on devices with hobbies, exercise, reading, or outdoor activities. Enjoyable alternatives make a digital detox more manageable.
•Inform Others: Let friends, family, and colleagues know about your digital detox. This sets expectations for your availability and encourages support from those around you.
•Find Alternatives: Identify activities to fill the time usually spent on digital devices. Find hobbies, exercise, read, or go outdoors to replace screen time. Enjoyable alternatives make the detox easier.
•Gradual Reduction: Gradually cut screen time using apps, set specific device use times, and avoid screens during meals and before bed.
•Create Tech-Free Zones: Create tech-free zones at home, like the bedroom or dining room, for device-free interaction and relaxation.
•Reflect and Adjust: Reflect on your detox to understand its impact on well-being. Adjust digital habits for balance. Setting goals, planning, and finding alternatives enhance well-being. Unplugging reconnects you with yourself and the world.
Starting a digital detox can be tough, but it’s worth it for your well-being. Set goals, make a plan, and find offline activities to reduce screen time. Unplugging can improve your life and help you reconnect with the world.
