A digital detox: what is it?

According to WebMD, Digital detoxification is a strategy to cut back on using digital gadgets for a certain period of time. The best way to lessen tension and anxiety brought on by excessive usage of digital gadgets is to implement a digital detox. Reconnecting with family, the environment, and yourself can be achieved through a straightforward, cost-free, and healthful digital detox.

The characteristics below are signs that someone needs to do a digital detox:¹

1. Feel anxious if there are no digital gadgets nearby.

2. Experiencing FOMO, or the fear of missing out, if you don't check and use digital devices continuously.

3. Playing video games on digital devices causing sleep disturbances and reduces of sleep quality.

4. Concentration levels decrease due to not checking digital devices.

Steps to prepare for Digital Detox

1. Here are several ways to do digital detox process, such as: ^1,2

2. Clean the internet and social media on gadgets.

3. Set time limits between work and rest. Taking a break is the easiest way to do digital detox.

4. Do mindfulness exercises, including self-awareness exercises. Do meditation to limit screen use.

5. Do activities that are not related to gadgets and social media.

6. Turn off notifications or set your phone to silence mode. Additionally, activating airplane mode or “do not disturb” can help gradually overcome gadget addiction.

Advantages of Digital Detox

There are several benefits of digital detox, especially for mental health, such as:³

1. Regain self-confidence, taking a break from the digital world make us aware of reality and helps us feel more confident. When we go through a digital detox process, we realize that it is pointless to compare our daily lives with the pictures that other people have uploaded on social media.

2. Helps to fight depression. Staying away from the internet for a while could make us concentrate more on in-person relationships and other physical activities. It has been demonstrated that these two things support mental health.

3. Improve sleep quality. The poor sleep quality will make the body becomes fatigued and mental health is negatively impacted. This fatigue causes difficulty in carrying out everyday tasks, which leads to low self-esteem, stress, and anxiety.

References :

1. Buwono, Hanindito; Digital Detox: Pengertian, Manfaat, dan Cara Melakukannya, 2023, MyEduSolve.https://myedusolve.com/id/blog/digital-detox-pengertian-manfaat-dan-cara-melakukannya

2. Firdhayanti; Ini 5 Cara Mudah Melakukan Detoks Digital, Bisa Bikin Lebih Rileks!, 2023, Parapuan.https://www.parapuan.co/read/532783561/ini-5-cara-mudah-melakukan-detoks-digital-bisa-bikin-lebih-rileks?page=4

3. EMC Healthcare staff; Manfaat Detoks Digital untuk Kesehatan Mental Anda, 2019, EMC Healthcare.https://www.emc.id/id/care-plus/manfaat-detoks-digital-untuk-kesehatan-mental-anda