Signs it’s time to disconnect
So, how do you know if it might be time to take a break from your devices? Constant scrolling, checking social media and spending long periods of time on screens can affect your mental well-being. You may notice it becoming harder to focus, stay present or feel energized throughout the day.
Other signs it may be time to disconnect include:
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- Trouble concentrating.
- Struggling to stay present or in the moment.
- Feeling overwhelmed by daily stressors.
- Difficulty falling or staying asleep.
- Feeling irritable or anxious.
Daily habits to help you unplug
The good news is you don’t always need a complete overhaul of your daily habits to feel better. Small changes can help you feel more balanced and re-energized. Here are some you can try:
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- Limit screen time. Take regular screen breaks to give your eyes a rest and your mind time to reset. You can set an alarm on your phone or computer to remind yourself to step away. A good rule is to look away every 20 minutes and take physical breaks every hour or so while working. During your personal time, you can also turn off nonessential notifications to help you unplug and only reply if something is urgent.
- Practice being present. Brief moments of mindfulness, like deep breathing or slowing down during meals, can help calm your mind and improve focus. You can also set up “tech-free zones” in the home to stay better connected to family and friends and encourage less screen time.
- Prioritize real-world connections. Social interactions with friends and family support emotional well-being and can help you feel more grounded. Make time for more face-to-face interactions by going outside daily and planning meetups with family and friends.
- Pick up a new skill. Learning something gives your brain a boost and lets you take a break from being online. Try activities such as painting, journaling, gardening, learning a new language or practicing yoga to keep your mind active and energized.
- Support your mind with sleep and nutrition. Too much time staring at devices can have a big impact on sleep. Taking a break and focusing on quality sleep along with regular, balanced meals can help your brain recharge and stay sharp. One trick you can try is using a traditional alarm clock instead of your phone to reduce exposure to blue light before bed and support better sleep.
Benefits of a digital detox
Stepping away from your devices regularly, whether during a quick break or a longer one, can support better health. Depending on your goals, you can try mini breaks that last a few hours or an entire weekend. Or you can try longer breaks that last as long as you need.
More helpful resources
For more ideas on how to unplug, download our Digital Health flyer.
Download our Digital Health flyer
Part of our Healthy Merits Program?
Join this month’s Be There Challenge, which asks you to put your phone away when you’re with others for 30 days. Focus on the people you’re with to build stronger relationships—and let your phone wait. Put your phone away for 30 days to participate. Log in through your Healthy Merits portal to learn more and get started.
This article is for informational purposes only and is not meant as medical advice.
Sources:
www.aao.org/physician-wellness/digital-detox
www.cvs.com/learn/wellness/general-wellness/digital-detox
