As we tick over into July, now is the perfect time for a mid year reset and what better way than a digital detox? In a society where validation comes from posting our whole lives on Tiktok and Instagram, it is nice once in a while to take a step back and put down the phone.
Sometimes I feel that my opinions, passions and likes are only what I see on social media and reaffirmed by what others think. Do you ever find yourself watching a TV show, or reading a book and wanting to confirm your opinion with those around you? Of course that is a very natural part of human behaviour, wanting to be part of a group, but sometimes you need to take a step back. Rediscover your passions and enjoy some time by yourself.
Follow the below list of steps to perfect your digital detox and feel more connected with those around you.
I find that in spite of my best intentions, I still struggle to actually put down my phone and focus on the environment around me. So I find that app blockers are a great way to actually stop using your phone!
If you have an iPhone, then you can turn on App Limits which set time limits for the daily amount of time that you can spend on an app. It is a great way to keep social media consumption down on a daily basis. Another option is to create a new Focus mode. This allows you to decide which apps to allow and not allow when you click on the focus mode. Although this requires more initial set up, it means that you can very easily switch into Detox Mode throughout your week.
If you want to spend a bit of money, then downloading an external app, like Opal, is for you. This allows you to schedule when you are allowed to use apps. Instead of setting a daily limit like the iPhone App limits, you can decide times during your day that you want to detox. I tried this for a week by setting a 'work detox' where I couldn't access Instagram, TikTok or Facebook from 9am-5pm Monday to Friday. If neccessary, you can snooze the block but it is a bit fiddly. This means that by the time you pick up your phone and try to unblock the app, I was too bored to actually unblock it that I then put down the phone! Win win!
2. Put your phone in a draw
Out of sight, out of mind really works here. If you can't see your phone, then you will be less likely to think about your phone. If needed, you can 'trick' yourself into thinking that it is charging upstairs whilst you go and do...anything else. With the app blocker installed and your phone in a draw, you are setting yourself up for success. Now it is time to find other activities to fill your time!
3. Get outside!
Whilst this is dependent on the weather, getting outside on a walk or bike ride is a great way to have a digital detox. Feel the sun on your skin and the fresh air in your hair as you take in the environment around you. Many studies have found that getting outside, even being barefoot in the ground, is meant to boost your mood by connecting you with the world around you. Give it a try!
Make sure to go with a friend or family member or take your phone for safety, just in case you need it! But this doesn't mean you need to spend the time on your phone.
4. Enjoy your childhood favourites
Childlike wonder is something that is lost when you grow up. We lose our imagination and ability to keep ourselves entertained. Why not use this digital detox to re-establish your childhood activities?
I personally enjoy getting out the paints and creating something new. I love finding an old magazine and picking a nice portrait to paint. Or you could grab a bowl or fruit or some flowers to paint!
There are so many activities you could do: write a short story or poem, get in the kitchen and bake some cupcakes, get out a boardgame and play with your friends, reorganise and decorate your room!
5. Engage in reflection, write in a journal, and listen to positive affirmations
This step is a bit sneaky.... because it does give the option of listening to a podcast or Youtube video that is focussed around positive affirmations and meditation. I would love to say that I know exactly how to meditate and reflect without a guide, but I do find my mind tends to wander. So I give you the permission to turn on your TV or use your YouTube account to find a 10-20 meditation video to follow. Focus on positive affirmations and reflections to help you identify what to be grateful for and bring perspective in your life.
Another option, completely offline, is to get out a journal or even a piece of paper and start journaling. I often get intimidated by the 'Set Up My Journal' and the 'bullet journal tour' videos I see on TikTok as I never feel I have the creativity to create a journal like that. Don't worry about making something perfect, just make something! Make lists of what you love doing, what you are grateful for, what your goals are for the future. Add decoration by using stickers and coloured pens to create colourful spreads! Make sure you don't focus on making it perfect, use it as an opportunity to create something new, something meaningful and something positive.
I wish I had less reliance on my phone, and I love the opportunities I get to put my phone away and focus on the world around me. I hope these steps help you to implement a digital detox in your life!
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