Digital Detox: What is it and many useful tips at a glance!

In bed, at dinner or even when meeting friends – we almost all have our cell phones in our hands. Digital detox, or “digital detoxification” in German, has recently become increasingly popular. The main thing is to go offline for a certain period of time and to do without digital media and electronic technologies such as smartphones, laptops, the Internet and televisions. Numerous scientific studies have already confirmed that excessive media consumption is harmful and can have a negative impact on both our health and our social life. How exactly does a digital detox work and many helpful tips can be found in our article!

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For many people, the constant use of a cell phone or laptop is a big part of everyday life. According to a study by the Nielsen Company, the average adult spends a total of around 11 hours a day in front of the TV, computer or cell phone. Another research showed that 60% of people unlock their cell phones an average of 80 times a day. Do you have the feeling that you may be “addicted to mobile phones”? Or do you just want a little time for yourself without being disturbed? Then you might want to consider digital detoxification. While “technology addiction” is not officially recognized as a disorder, many experts believe that excessive use poses a very high risk to our mental and physical health.

Digital Detox – Excessive cell phone use is stressful

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While people often cannot imagine life without technical equipment, advances and surveys have shown that high consumption can lead to ongoing stress. In a survey conducted by the “Common Sense Media” organization, 50% of young people stated that they felt dependent on their smartphones. 78% of the respondents check their cell phones at least once an hour. The constant need to check emails, messages or posts on social media puts us under pressure and can lead to sleep disorders, severe headaches and depressive symptoms.

The use of electronic devices can lead to sleep disorders

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Everyone knows it – you are already in bed and would like to take a quick look at Facebook or Instagram. However, the use of cell phones or laptops just before going to bed can have a negative impact on sleep quality and quantity. A study carried out in Switzerland showed that people who go to bed with their mobile phones sleep much less and less well. According to the same study, the use of electronic devices can lead to weight gain at night. Checking our messages for a moment may sound harmless at first glance, but it can cause anxiety or other mental disorders.

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A study conducted in the “University of Pensilvania” confirmed that the daily use of social media websites such as Facebook, Instagram or Snapchat can lead to reduced well-being and self-esteem. We often compare ourselves with photos with friends and acquaintances or even celebrities and believe that they lead a more exciting and interesting life. A digital detox is a great way to focus on what is essential and beautiful in our own lives.

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There is a specific name for why we keep checking our phones. FOMO stands for “Fear Of Missing Out” and stands for the fear of missing something important. People are so focused on the buzzing, blinking or ringing of their smartphones that they take it when nothing is happening. This feeling of being constantly up to date can have negative consequences for your private or work life. Even when you are at home or on vacation, it can sometimes be difficult not to read the emails or not to reply to messages from a colleague.

Signs that you should reduce the use of electronic devices

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  • You panic if you can't find your phone.
  • You can't resist the desire to check your phone every few minutes.
  • You may feel depressed or angry after spending some time on social media.
  • You focus too much on how many likes or comments your photos or posts have.
  • You are afraid that you will miss something important if you do not check your smartphone regularly.
  • They often stay up late or get up early to play on their phones.
  • You have trouble concentrating on something when the phone is not near you.

How does a digital detox work best? – Helpful tips

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However, a digital detox does not necessarily mean completely foregoing the use of your cell phone or laptop. This process is much more about setting limits and ensuring that you use the devices in such a way that they promote your mental and physical health rather than harm them.

  • Be realistic – In today's digitized world, many people rely on the use of electronic devices at work. If you are one of them, you can do a “mini detox” at the end of the day. Set up a so-called cell-free time, for example from 9:00 p.m. to 8:00 a.m., in which you simply switch off the cell phone and leave it there. This is a wonderful way to enjoy your hobbies such as sports or reading in peace
  • Switch on flight mode – Do you use your smartphone as an alarm clock or do you want to listen to music while training? Then make sure that you are not distracted by phone calls, messages or push notifications and activate flight mode.

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  • Scientific studies have shown that limiting the use of social media to around 30 minutes a day improves our well-being and reduces symptoms of depression and loneliness. Turn off the phone when you eat – whether alone or with friends, when you go to bed, or when you are working on an important project.
  • Smartphone-free rooms in the apartment – According to a survey by the “LMU Munich”, 85% of those surveyed stated that they should always have their smartphone within reach and even carry it from one room to another. So decide on a room in your apartment that is considered a cell-free zone. The bedroom and dining room or the kitchen are perfect for this. Studies have shown that the mere presence of the phone, even when we are not actively using it, reduces the quality of conversation with other people. This phenomenon is also referred to as the “iPhone effect”.

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