Disconnect with a digital detox to deal with digital addiction

Digital addiction is a growing problem. It is so prevalent in modern society that we have a name for it – nomophobia, (or NO MObile PHOne phoBIA) the obsessive use of a mobile device driven by a fear of missing out.

Research findings released in 2021 showed that the “overall prevalence of Internet addiction was 36.7%, and that of moderate and severe addiction was 33.9% and 2.8%, according to the IAT”, with most people accessing the internet via their smartphone.

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The dopamine loop

This addictive behaviour stems from the dopamine response we get from social media and engagement on devices, which triggers our pleasure system, producing a rush of this powerful feel-good hormone.

Once the initial rush subsidies, we look for additional stimulation by scrolling on to like the next image or post, perpetuating the so-called dopamine loop.

While technology improves our modern lives in many ways, the hyper-connectedness our devices enable has made us hyper-distracted.

Spending too much time connected to your devices can also negatively affect your health, relationships, productivity, and happiness.

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Different ways to detox

In response, digital detoxing has emerged as a growing health trend globally. A digital detox doesn’t necessarily mean complete abstinence. Often, merely limiting the time you spend on your devices each day for short periods is sufficient.

According to data shared by Statista, a 2022 survey of internet users in the US showed that 32% took a break from their digital devices for at least two hours a day. Approximately a quarter of respondents reported engaging in a digital detox on a weekly basis, while 8% did a monthly digital detox.

5 Tips for a Successful Digital Detox:

1. Remove common triggers: Turn off non-essential notifications, limit social media usage, and prioritise device time for value-adding tasks and activities.
2. Set boundaries: Establish specific device or screen-free times. This could be a few hours each day or an entire day over weekends when you don’t have work commitments.
3. Inform your contacts: Let important people like friends, family or partners know about your intention to take an extended break from digital devices to manage expectations.
4. Create tech-free zones: Create designated areas at home where digital devices are off-limits, like at the table during meals or the living room to foster more meaningful interactions.
5. Engage in analog activities: Rediscover analog activities that promote face-to-face interactions, such as board games, puzzles, outdoor sports, or socialising.