You don’t need to disable your account, but you can log out of the app on your device. You can log back in once your digital detox is over. Make sure you know your login information before you log out of the app. Turn off your alerts and notifications if you can’t or don’t want to log out of your apps.
Remember the adage “out of sight, out of mind. ” Put your device in a closet, drawer, or somewhere out of sight. If you need to, ask a family member or close friend to keep your device for you during your digital detox.
Think about having your detox over a weekend, school break, or holiday. You are less likely to receive important messages during those times. Look at your calendar and pick a time when you don’t have any upcoming deadlines or important events. This way you won’t miss updates about them.
Consider your responsibilities and obligations. How long can you digitally detox without getting behind in your work? Think about people that depend on you. Ask yourself if there is anything you would need to do online for them during this time.
Make a list of three to five things you want to try to get done during your detox time. For instance, you might write that you want to work in your garden, organize your closets, or catch up with old friends. [7] X Expert Source Christina Stathopoulos, PCC, ACCCCertified Leadership & Life Coach Expert Interview. 15 October 2021. Remind yourself of the benefits of the detox. For example, tell yourself, “I’ll feel more relaxed, in tune with myself, and in tune with my family and friends. ” Tell yourself that the detox will give you a break from some of the information-overload you may be feeling. [8] X Expert Source Christina Stathopoulos, PCC, ACCCCertified Leadership & Life Coach Expert Interview. 15 October 2021.
You may also need to think about how you will do this if your family is not participating in the detox. What will you do if everyone is watching TV? Do you have a digital-free area where you can retreat to read or work on a craft project? How will you fill your time and avoid the temptation when other people are using their devices?
Do you have a landline so that someone can call and reach you in case of an emergency? You might also want to let family members know that it’s okay to show up unannounced if there is an emergency. Ask someone to contact you with important messages if your digital detox is going to last more than 12 hours. For instance, say something like, “Could you call me on my landline if we have a schedule update at work?” If you primarily communicate with people via text, email, or messaging, you may want to let them know what’s going on.
Volunteer for a cause or organization that you support or attend a charitable event in your neighborhood. Offer to go grocery shopping for your dad, walk your neighbor’s dog, or help your friend wash her car.
Try spending just five to 10 minutes meditating. Get comfortable and try to focus on your breathing. If you find your thoughts drifting, gently bring them back to your breathing. Practice deep breathing techniques. Slowly inhale into your belly, hold it, and then slowly exhale. Repeat these steps for a few breaths.
Read a book or article about a topic that interests you. You can even go to the library to look at a hard copy instead of a digital one. Take a class or lesson to learn a new skill or talent. For instance, take a gymnastics class or sign up for foreign language lessons. If you love watching DIY craft videos online, try actually taking up the crafts and making something during your detox. [13] X Expert Source Christina Stathopoulos, PCC, ACCCCertified Leadership & Life Coach Expert Interview. 15 October 2021.
Give them your undivided attention when you’re together. You don’t have your electronic device distracting you, so look them in the eyes and show them you’re listening. Invite them somewhere or accept their invitations to go out. Catch a movie, grab some coffee, or play some basketball.
Start by logging back into your primary email account. Prioritize your messages and respond to those you need to. Delete any messages that aren’t important and take a few minutes to unsubscribe to any newsletters or updates you don’t really need.
Try checking and responding to emails only in the morning (between the hours of 9 and 10am, for instance) and at the end of the day (from 4:30 to 5pm). Turn your notifications off on social media apps and sites. This way you won’t be tempted to check every time your electronic device beeps. Limit the time you spend on social networking sites. For example, you might set a limit of 15 minutes for being on Twitter or Snapchat.
Consider the hour before bed as a non-digital time. Put your electronic devices on vibrate and turn any non-essential alerts off. Have a regular weekend detox for a few hours. For example, you might want to spend every Sunday morning free of your electronics.
