Maybe it has already happened to you, and if not, imagine you've forgotten your phone at home and don't have time to go back for it. What follows? Anger? Stress? Panic? What if, instead, you enjoyed this time to the fullest? Yes, we are hinting at digital detox – a term often discussed but rarely implemented. We talked about how it's not just about completely cutting off from the online world and how to implement it with psychologist Bohuš Hajduch.
When is it time for a digital detox?
Studies show that excessive use of technology leads to problems with attention, sleep, distorted perception of reality, reduced emotional intelligence, and social isolation. This is just a fraction of the negative impacts of improper use of technology and social media, which is why it is essential to know how to work with them and not let them control us.
But how do you know when time spent in the online world is fine, and when it becomes a problem? Experts say that it's time for certain measures when technology interferes with your job performance, relationships, mental or physical health, or finances. According to psychologist Bohuš Hajduch, there are warning signs that can prevent this problem from getting out of hand.
"In the working world, one such sign is a decline in productivity. Excessive time spent online and scrolling on social media creates a false sense of accomplishment, but the reality is that we spend all our internal energy consuming content, and then we lack the motivation to do anything productive in the real world.
Another sign is sleep problems. If we fall asleep with a phone in hand, we are creating a recipe for poor quality sleep, which in the long run deteriorates the quality of our health," Bohuš adds.
It is also important to observe changes in behavior, carefully monitor your feelings and thoughts.
"Technology can also have a negative impact on mental health. If we feel that we cannot do without our phone or computer even for a short time, it is a warning sign of an inability to 'disconnect'. This naturally creates feelings of anxiety and frustration. Low self-esteem is another sign, especially if we often compare ourselves to others on social media, which leads to feelings of inferiority.
Last but not least, if we give up our hobbies and activities that we once enjoyed, or spend much less time in personal contact with our loved ones – in favor of time spent with technology, it is a clear sign that something is wrong," emphasizes the psychologist, who is behind the Hlavyrint project, through which he spreads awareness in the field of psychology.
Our tip:
The inability to put down your phone can also be caused by a lack of important obligations, work or leisure activities, i.e., simply boredom. If you have such moments in your life, try to consciously fill them with some offline activity. It doesn't matter if you choose tennis, baking, a walk, or reading a book with your favorite healthy drink. If you also manage to turn them into a habit, it will not only be a one-time reset of mind and body, but their long-term strengthening.
5 specific tips for a digital detox
If you are convinced that you need help, don't panic. The first and often most important step – awareness – is behind you. Moreover, today digital detox refers more to limiting social media and technology than to completely avoiding them. What does Bohuš Hajduch recommend?
- I recommend creating a "no-tech zone" at home where you won't use any electronic devices. For me, it's the bedroom, so I always leave my phone in the living room overnight. This way, I can ensure I avoid scrolling on social media before bed, and my sleep won't be disturbed by screen light.
- Another way to naturally reduce your "screen time" is to turn off notifications, because they act as triggers for addictive behavior. Every time we hear a "ping," our brain sends a signal that something new has happened, and out of curiosity, we pick up the phone, regardless of what we are currently doing.
- Sometimes, our desire to use technology (specifically the phone) is triggered just by its presence. Therefore, it's good to find a place to put your phone away when you are studying or working. This way, you will feel more at peace, get more done, and reduce your "screen time" because you won't have to resist the urge to pick up the phone just because it's in plain sight. The rule "out of sight, out of mind" applies here.
- I have another unusual tip. Switch your phone to grayscale mode. This option should be available on every smartphone, as it is primarily intended for people with vision impairments related to colors, but we can also use it to reduce the time spent on the mobile. It's not some miraculous trick; the main premise is that if everything on your phone is in grayscale, it won't tempt you as much as usual. I had it turned on for a while, and I really felt it worked.
We would like to add one more specific tip, which is planned offline time. It's not a requirement, but ideally, it should be spent meeting with family, friends, or other enriching people. Bohuš Hajduch explains why such meetings are important and why the online world cannot replace them:
"No digital technology can replace personal contact. We need to communicate not only verbally but also non-verbally, through our senses. We need to perceive how a person moves their body and hands, what facial expressions they have, what 'vibe' or charisma they radiate, and, of course, we need to perceive others also through touch and scents.
These non-verbal elements help us better understand the emotions and intentions of the other person, which strengthens mutual understanding and trust. This is precisely what makes face-to-face meetings irreplaceable, because they offer a level of human contact and connection that the online world simply cannot fully replicate."
Of course, we are only mentioning a few steps that can help. But don't be afraid to experiment, audit the social networks, applications, and technologies you use. Gradually cut them out and then return to them to find out what brings you joy and is beneficial for you, and what, on the contrary, robs you of time and energy. There is no single correct recipe.
Our tip:
From our own experience, we know that gatherings with family or friends are appreciated by every busy woman, globetrotter, and tired mother. Summer is perfect for such meetings, and if you also make them more enjoyable with good food and tasty drinks, they can fully replace even the best wellness. If you can't decide which of our drinks you want to try first, grab the mixed Starter packs, which contain all the Care Waters from our portfolio.
When you know how, spread the word
It is often time spent with loved ones that helps us uncover potential problems that a person does not see in themselves. This is also true of addiction to social networks, games, or other parts of the online world. If you find yourself in a similar situation and want to help your loved ones, caution is in order.
"If you notice that someone around you might have a problem with excessive time spent online, it's important to proceed sensitively and non-aggressively. If you criticize them, they may feel pressured and naturally go into defensive mode, which is the exact opposite of what we want to achieve," warns Bohuš Hajduch.
So, what can you do?
"Try to highlight your own positive experiences with limiting time on social media. For example: 'I've noticed that when I don't look at my phone for an hour before bed, I sleep much better.' You can also suggest joint activities that don't require using technology, or you can read articles and documents together about the impact of technology on health and relationships," suggests the experienced psychologist, who emphasizes the importance of patience throughout the process and adds that seeking professional help if we cannot cope on our own is not shameful at all.
Hopefully, this article has reassured you that digital detox is not a bogeyman and that life in both the online and offline worlds will be a little more beautiful for you thanks to our tips. And if you have your own proven steps that help, we'd love for you to share them with us.
