Disconnecting with a Digital Detox

Whether you’re out shopping, at work or walking on the sidewalk you see everyone with a smart phone. While these devices have numerous benefits, they can be distracting and even dangerous to use. If used at inappropriate times—such as while walking or driving—they can cause accidents such as tripping and falling, car wrecks and other serious incidents. Spending too much time staring at a screen can also pose health risks. Oftentimes people are sitting while using an electronic device, so they’re less physically active. Too much screen time can also cause eye strain, headaches and neck and back pain.

Electronic devices can also be addictive not only causing physical harm, but also affecting your mental health. Riva L. Rahl, MD , Platinum Preventive Medicine Physician at Cooper Clinic , explains “we may be distracted from living in the present, both physically and mentally. Not engaging in real time, instead in a passive way.”

Why do you need a digital detox?
According to Pew Research Center , “85% of Americans say they go online daily, and 48% of them go on consistently during the day.” If you find yourself constantly looking at your phone during the day, this might be your sign to practice a digital detox. A digital detox is a period where you “disconnect” or avoid engaging with any or little technology. Dr. Rahl shares signs to look for if you or someone you know should start digital detoxing:

• Being withdrawn from friends and family
• Becoming impatient when you aren’t on your device
• Staying up late at night endlessly scrolling through social media
• Getting up early just to check your phone
• Compromising your ability to maintain relationships in real life
• Underperforming at work or school

Benefits of a digital detox
With 85% of Americans being online daily, everyone is recommended to minimize their time on their devices. Dr. Rahl explains “phone usage has increased drastically due to the increase of availability of content and media at your fingertips.” Research shows content consumption has increased by 30% in the past year. With the issues of phone addiction found in all age groups, it’s important to find ways to help you disconnect. Dr. Rahl explains the benefits of starting a digital detox:

• Increase your hours a day to devote to real life relationships
• Focus on your life and family responsibilities
• Focus more on projects, work or school
• Gain or improve your listening skills

Dr. Rahl also explains that digital detoxing can help with those who struggle to fall asleep. “If you are on your device right before bed, it takes longer for your brain to wind down, causing you to take longer to fall asleep at night.” Having a better sleep schedule can also help you take advantage of more time during the day.

Tips to help you reduce screen time
Below are a few tips to help you develop habits to better manage the time you spend on your phone and other electronic devices.

1. Limit screen time during the day by placing your phone in another room or by downloading an application that will lock your phone from certain apps such as social media.
2. Stop or pause your notifications while working or when visiting friends and family.
3. Designate specific locations where you don’t use your devices such as the office, at a restaurant or in the bedroom.
4. Clean unnecessary apps from your phone and only download essential apps.
5. Limit yourself to one device. It’s easy to multitask, but eventually you’ll be distracted by one or the other.

Learning a new habit, especially when you’re trying to stop one that is so pervasive in today’s world, can be hard. Read our Learn How to Habit Stack article on creating new, healthy habits with advice from Blake Bolin, MD, FAAFP , Preventive Medicine Physician at Cooper Clinic.

Decreasing your screen time is difficult but not impossible. Disengaging from your phone and social media for periods of time doesn’t mean you’re missing friends’ or family’s lives; it shows you are making yourself a priority in your own life and being present in the moment with the friends and family you’re with. If you find it difficult to limit your time on electronic devices, find a companion to join you on this journey. Dr. Rahl explains that having a partner can help with keeping each other accountable. “Realistically nobody can become completely device -free, devices are an integral part of the modern existence. But, we can intentionally limit/reduce the digital use to that which is necessary for our career, life scheduling and communication” says Dr.Rahl.

To learn more about preventive care and your overall health, schedule a comprehensive preventive health exam at Cooper Clinic by visiting cooper-clinic.com or call 866.906.2667 .