How would you feel if I asked you to turn off your phone and put it away in a drawer for a day or two?
You might worry about missing an important call, or a viral video that everyone will be talking about except you. You might wonder what you’d do with an evening free of social media updates and instant messaging.
I’m currently preparing for my second two-day digital detox of the year: something I was unsure about at first (I run my own business, after all!) but soon found hugely beneficial.
This made me wonder if others might feel the same way I did – that while a digital detox sounds appealing, where do you start and what exactly should you do?
So, I’ve put together this short and simple guide to help get you started.
Decide when you’ll do your digital detox
I like scheduling a digital detox for when I’m away, as it can be tempting to fall back into old routines while sitting at home. This is also a fabulous excuse for a well-deserved break!
Once you’ve decided on the dates, schedule them in your diary as you would any other important event. This is all about reclaiming your mind, body, and soul – reconnecting with what really matters to you.
Find fun and absorbing things to do
Ask yourself: “when do I tend to scroll through social media, or sit around catching up with emails outside of work?”
Once you know when you’re likely to be at your most vulnerable, plan a digital-free activity for that time. Could you go for a walk in nature, or meet a friend for coffee and a catch-up? How about doing something creative, even if it’s just a doodle on a piece of paper?
If you’re away from home, find a local landmark and explore it. You could also take yourself shopping, or even out to a show!
Ease your way in gently
If the idea of putting your phone away completely fills you with dread, you could pave the way towards a digital detox by removing social media apps and email notifications.
You could also experiment with something the productivity guru Cal Newport calls operating a ‘phone foyer’. Put your phone on a table in your hallway. Then, if you need to look something up or check social media, go to your ‘phone foyer’ and do it there.
This will train you to feel less stressed about the idea of not having your phone with you at all times.
Keep a digital detox diary
Buy yourself a beautiful notebook, and write in it whenever the urge to check your phone strikes. Don’t set any rules: just write whatever comes into your head, without checking yourself or wondering what anyone else might think (because they’re not going to read it!)
Doing this will help put you back in touch with how you really feel, and what you really need in that moment.
Digital detox YOUR way
There is no one ‘right’ way to doing a useful digital detox. Only you know what feels comfortable and do-able for you.
For example, you may feel like half a day’s detox each week is a good place to start. Or you could go all-in with a week-long challenge and really test your resolve!
However you decide to detox from the digital world, try to enlist support from your loved ones – and above all, be kind to yourself. You deserve this.
Our Emotional Resilience, Self-Care and Wellbeing resources are full of insights and ideas about how to cope with life’s many challenges. If you’d like some specific advice or are worried about an employee, please don’t hesitate to get in touch.