Disconnect to reconnect: Do you need a social media detox?
Recently I’ve been struggling with digital life. I came to this realisation when I became aware that I was holding my breath when I picked up my phone and tapped on a social media app. Not only was I holding my breath but I could feel my shoulders lifting and clenching. My phone has become a perceived stressful object. Something that bombards me with noise and demands. It quite simply activates my sympathetic nervous system.
So a few months ago, I set about “losing” my phone, putting it in a safe place, but out of touching distance. I felt so much better for doing this, I realised that it was social media that was making me feel this way. I love social media for the connection it brings to people I may not otherwise have contact with. While social media can have numerous benefits, such as staying connected with friends and family, accessing information and resources, and networking professionally, it can also have negative impacts on mental health, productivity, and overall wellbeing. The constant noise that comes with social media had reached a limit and I needed a break and time to be in the real world.
Whether or not you need to take a social media detox ultimately depends on your individual habits, mental wellbeing, and personal preferences.
Here are some signs that you may benefit from a social media detox:
1. Experiencing feelings of anxiety, stress, or comparison when using social media.
2. Spending excessive amounts of time on social media at the expense of other activities or responsibilities.
3. Feeling a constant need to check notifications, likes, or comments on social media.
4. Noticing a negative impact on your self-esteem, body image, or mental health due to social media use. Do you compare yourself to others on social media?
5. Experiencing difficulty sleeping or disruptions in sleep patterns due to late night social media scrolling.
6. Struggling to focus, concentrate, or be present in real-life interactions because of social media distractions.
7. Do you experience FOMO, fear of missing out?
My experience
Taking a social media and digital detox allowed me to step back and look at how I was using apps and my devices. It allowed me to reflect and reassess my digital habits and bring more intention back to how I was using technology.
I found that through time away and now using my phone and social media more intentionally, my focus and productivity have improved. I’ve begun to see social media for what it is. It is designed to be addictive, which leads to frequent distractions. Having days where I am away from social media apps, I can focus on tasks and activities without constant interruptions. Interestingly, I found that friends began to contact me more in the real world once I reduced my time on social media, wanting to connect face to face, which has created deeper friendships.
Whether you think you need a digital detox or not, it is always good to set boundaries around screen time and how you are using technology. This could help to create a more balanced relationship with technology.
How to do a social media detox
So you would like to reduce stress and increase productivity? Here are a few ways I did this:
Set Clear Goals
Determine the duration of your social media detox and the specific platforms or apps from which you want to take a break. I like to think about why I want to take a break. What do I want to achieve in the space I’ve created?
Schedule Alternative Activities
Plan out alternative activities to fill the time you would typically spend on social media. This could include reading a book, going for a walk, practicing mindfulness, pursuing a hobby, or spending quality time with loved ones. I have noticed that I have so much more time to do other things, things that fill my cup.
Disable Notifications
Temporarily disable notifications for social media apps to reduce the temptation to check them constantly. I, to be honest, don’t have any notifications on my phone as they increase the noise, leading to increased feelings of being overwhelmed in the long run.
Delete Apps or Log Out
Consider deleting social media apps from your phone or logging out of your accounts to create a barrier between you and your social media platforms. This can make it more difficult to check them impulsively. You can also download apps that make you take deep breaths before you click on certain apps. This helps you pause and consider whether you want to proceed with what you are doing or if you were reaching for the app out of habit.
Set Boundaries for the Future
Once your social media detox is over, consider setting boundaries for your social media use moving forward. This could include limiting screen time and establishing social media-free periods, for example, before bed, no phone zones for example, at your desk or while eating. Also, designate a social media-free day or days every week where possible.
Ultimately, taking a social media and digital break helped me to feel recharged and less like I was here, there, and everywhere. I could focus more. I now have a much healthier relationship with technology.
I do hope this journal provides a little inspiration. Where could you start to build a healthy relationship around digital devices? Start small and build up.
Much love,
Katie xx