Digital Detox: Why We Need It

Can you imagine a day without notifications buzzing on your phone, emails popping up from your computer, or scrolling through social media for hours? I can’t. and I know that for many of us, the idea of letting these go for even a day feels more terrifying than liberating. It is impossible to detect when exactly this addiction to the digital world has become so prevalent, but it’s clear that we need to bring it under control. Let’s dive further into why technology has become an addiction and why taking matters into our own hands is so important.

Our devices keep us hooked once we start scrolling. Social media platforms and apps are designed to capture our attention for as long as possible. Everything on-screen goes so fast and seems so interesting that each reel, tweet, or TikTok triggers dopamine release in our brain. After a while, it creates a cycle of instant gratification, reducing the time period in our brain’s dopamine release. And over time, social media starts becoming a habit in most of our lives, preventing us from doing anything that requires more time period than an Instagram reel requires. If you are having trouble even watching a 25-minute TV show without getting distracted anymore, this might be the reason.

If this is not worrisome enough, scientists also warn us about the effects of excessive screen time on our mental health. Spending excessive hours glued to a screen also affects our stress and anxiety levels and feelings of inadequacy. These issues may lead to more serious problems such as depression or eating disorders in the long term. Of course, this does not mean that everybody who spends hours on the screen will develop mental health issues, but if you feel an increase in your stress level or a growing sense of inadequacy and cannot find the reasons, you may consider reducing your screen time.

The idea of unplugging from technology isn’t about rejecting modern life. It’s about regaining control. The idea of reducing screen time may feel terrifying, but it is not unachievable with small steps. Here are some tips that work for me when I want to reduce my screentime and reclaim my independence:

1-     Start small: You don’t have to let go of all of the platforms or apps all of a sudden. It would probably not work and you go back to your old habits in a short time. Instead, try setting aside tech-free hours in your day, such as during meals or before bed.

2-     Replace Screen Time with things you want to do for a long time: Check your average screen time, and try to replace at least 20-30% of it with something you want to do for a long time, like baking or puzzles. It does not have to be something incredibly productive. What matters is it’s something you enjoy.

3-     Use Apps Designed for It: We talked about technology’s harm to us. But it also offers us ways to overcome excessive screen time. You can track and limit your usage using apps like Forest or ScreenTime.

Starting with the tips above, you can start setting boundaries and finding balance with technological devices. It is possible to take back control of your time, energy, and mental well-being while still benefitting from technology.