Reject modernity, embrace tradition—disconnect to reconnect. The best way to rediscover the joy of being present in the moment is to stop the endless scrolling on social media and other entertainment apps. Unplug, detox, and enjoy!
Have you spent countless hours glued to your screen today? Perhaps you’ve been lost in a loop of cute videos, stuck with your online activities, or with mere mindless scrolling. If you’re still reading this, you probably need to reflect on your digital habits. You can easily get trapped in the digital vortex, but here’s a gentle reminder: your mental well-being deserves a break.
A study published in the Journal of Social and Clinical Psychology (2018) found that limiting social media use to 30 minutes per day can significantly reduce depression and loneliness. This small change can improve mental health and enhance overall well-being.
In an article of the Medium (2023), there are five benefits of technology detox:
1) Lower Stress Levels
It is irrefutable that smartphones have become a necessity in an advanced world. However, while technology serves as a platform to improve mental health in some aspects, it may also contribute to its decline—the technology paradox. Disconnecting can manage a balance.
The media has brought strains online. You could break free from the pressure to stay updated with the up-to-date information and updates or the latest trends. Taking a moment to step away from the noise of the digital chatter would provide a hush to your brain. You can keep updated if you take structured breaks to find an opportunity to calm and reset your mind.
2) Better Sleep Patterns
Perhaps you're among those who said to yourself, "Just one more episode" in the middle of the night. May I ask you now if that episode was worth it to compromise hours of sleep?
Digital media use is thought to interfere with sleep, particularly with high screen time before bed. Blue light interferes with your body's natural preparation for sleep by suppressing the production of melatonin, the hormone responsible for making you sleepy (WebMD, 2022). Unplugging your devices an hour before sleep can restore your body's natural rhythms, enhancing your quality of rest and sleep.
3) Sharper Focus and Efficient Productivity
Do you need to focus on and accomplish your thesis? This is your sign to close all your tabs and reconnect with your team. You may see yourselves working together, more productive than ever.
Nakshine et al. (2022) suggest excessive screen time can reshape brain structure and affect cognitive and emotional functions. The surge of dopamine triggered by scrolling through social media or gaming online can lead to a dependency comparable to substance addiction. As a result, you might have a shorter attention span and difficulty concentrating.
When you disconnect, you immerse yourself in the present, free from worries about online updates or fear of missing out. If you stay focused on one task rather than multitasking, you can create higher-quality outputs.
4) Stronger Relationships
Another paradox of modern technology is that while it connects us across distances, it often diminishes the quality of in-person communication. Try to reflect on how you allot your time: have you spent more time scrolling and chatting online than having meaningful conversations with your family or friends in person?
Constant online connection is one thing, but the primary interaction has always been face-to-face. Strengthening bonds with our loved ones or even with new people requires quality time spent together—actual listening, sharing, and experiencing life side by side, not just through screens. Just leave out your phone for some time and see the power it can do.
5) Boosting Self-Esteem
It is an overlooked fact that social media presents a facade—a distorted view of people's lives from their posts. Incessant scrolling through social media leads to measuring ourselves against what we see in others. The Journal of Social and Clinical Psychology (2018) further elaborates that when we log into Facebook, a psychological process known as "Social Comparison" takes place.
Disconnect from the constant barrage of curated online content and give yourself the safe space you've longed for—reconnecting with who you are and what you can become. A simple offline time could remind you how far you've come and that each of us grows differently, creating a healthier self-image and self-worth.
Disconnecting is not necessarily leaving out technology and regressing to the Stone Age. It is a self-care method to listen to and check on your mental health. Detox your technology usage to remove unhealthy vices—be present with your thoughts, savor every simple in-person conversation, or take a walk outdoors. Remind yourself that disconnecting is the step to reconnecting—with others and yourself. Constant connectivity is overrated; practice consistent mindfulness instead.
Think of each break as an opportunity to discover and recognize yourself, not something you're missing out on. It's the world that's missing the chance to experience your presence.
Sources:
Economy, P. (2018, December 19). This Remarkably Powerful Detox Can Help You Immediately Improve Your Self-Esteem. Inc. https://www.inc.com/peter-economy/this-remarkably-powerful-detox-can-help-you-immediately-improve-your-self-esteem.html.
Hunt, M. G., Marx, R., Lipson, C., Young, J. (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology. https://doi.org/10.1521/jscp.2018.37.10.751.
Nakshine, V. S., Thute, P., Khatib, M. N., & Sarkar, B. (2022). Increased Screen Time as a Cause of Declining Physical, Psychological Health, and Sleep Patterns: A Literary Review. 10.7759/cureus.30051.
Rathor, R. (2023, December 2). The Benefits of Disconnecting: Unplugging for Mental and Emotional Well-Being. Medium. https://medium.com/@ruchirathor_23436/the-benefits-of-disconnecting-unplugging-for-mental-and-emotional-well-being-41982839df81.
Salamon, M. (2022, November 16). How Blue Light Affects Your Sleep. WebMD. https://www.webmd.com/sleep-disorders/sleep-blue-light.
Technology and Mental Health: Why Is It Important To Disconnect? (2024, January 22). Eddins Counseling Group. https://eddinscounseling.com/technology-and-mental-health-why-is-it-important-to-disconnect.
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