Smartphones and cell phones are our constant companions. Whether at home during dinner, when getting on the tram, or in the car at a red light: At the most impossible times, we have to chat, check emails, or (aimlessly?) surf the net. We unlock and use our smartphones and tablets between 50 and 100 times a day. With 8 hours of sleep, that's between 3 and 6 times per hour! This is pure constant distraction and stress. This continuous engagement with digital media has become like an addiction for many people. Many have recognized this, which explains the growing trend toward digital detox – digital detoxification.
Digital detox is an attempt to limit the time spent with smartphones, cell phones, and tablets (or with digital devices and media in general) as much as possible. But abstaining is often anything but easy. Here are a few tips on how digital detoxification can truly succeed.
1. For many things that smartphones or tablets can do, there are alternatives
Actually, cell phones were once intended for making calls. But many people use their cell phone or smartphone as an alarm clock, watch, flashlight, or even a compass. Those who want to reduce their smartphone consumption should therefore get a wristwatch, a real alarm clock, etc. This is precisely because it eliminates checking emails every time you glance at the time, or reading the latest posts on Facebook just before going to bed or when turning off the alarm clock. A valuable first step for successful digital detoxification.
2. Turn off push notifications on your smartphone or tablet
It happens constantly: with every email, every WhatsApp, every SMS, every new status post on social media, and depending on your settings, with every update of most other apps; the smartphone or tablet blinks, vibrates, and lights up. If you turn off push notifications or silence your smartphone, you won't notice any of this – and consequently, you'll be less tempted to take a look during the day.
3. Apps support you in Digital Detox
If you want to spend less time in your life with smartphones and the like, you can curiously do so with the help of the smartphone itself. So-called Digital Detox Apps or digital Detox programs show the user at the end of each day how long they operated the device and how often the screen was unlocked. This is how most people will probably realize for the first time how much time the smartphone "steals" from us every day. Today's "time wasted thanks to smartphone 185 minutes"... anyone who reads this daily will certainly be highly motivated to quickly change this situation. Because with about 3 hours per day, you lose almost an entire day per week - and quickly end up with several months or even years in your life.
4. Create digital-free zones and times
Creating digital-free spaces is one of the most important points for successful digital detox. No smartphone or accessibility by smartphone after 8 PM, no tablet or laptop in the bedroom, no use of digital media at the dining table or when playing with children: These could be simple rules to follow. Once that's achieved, you can gradually expand the free spaces and zones, such as:
- No smartphone or tablet during lunch breaks or generally at work (not even in the home office)
- Limited internet or better yet, completely offline during vacation
- No smartphone when shopping at the supermarket
- Not reachable by smartphone during a restaurant visit
- No smartphone when taking a walk or visiting friends and acquaintances
Important for the last points: Just leave your own smartphone or tablet at home or turn it off. Afterwards - or at specific times - you can treat yourself to time with your digital companions.
5. Digital Detox: Occasionally turn off your smartphone or tablet completely
For all those who find this too difficult and feel uncomfortable without a smartphone in their pocket, here's a simple trick to still achieve a digital break: Simply turn off your smartphone after each use. Then the effort of quickly reading emails or checking the number of likes on Facebook becomes so high that we will probably refrain from doing so. And for those who find this too much as a first step, simply cut the internet connection after each use or put their smartphone in flight mode. Even then, the ringing and vibrating decrease, and a simple glance at the display is no longer enough to see if something new has happened.
We wish you good luck with your endeavor and digital detox! ;-)
