Key Takeaways:
- Digital detoxing can have positive effects on mental health and wellbeing
- Partial digital detoxes, such as reducing phone use or giving up specific apps, can be more effective than complete abstinence
- The benefits of digital detoxing can last for months after the detox period
- Digital detoxing can improve attention and reduce stress
- There are various ways to practise digital detoxing, including using apps or setting boundaries around technology use
Introduction to Digital Detoxing
The concept of digital detoxing has gained popularity in recent years, with many people seeking to reduce their technology use and improve their mental health and wellbeing. The idea of taking a break from technology to "reset" the brain has been explored in various forms, including weekend retreats and apps that help users quit other apps. However, it’s reasonable to wonder whether digital detoxing actually works, or if it’s just another health trend that distracts us from our real problems.
Defining Digital Detoxing
To most people, digital detoxing means giving up all digital technology for a period of time. However, it can also include partial abstention from specific digital technologies or features, such as giving up social media or silencing notifications. People may engage in digital detoxing for various reasons, including breaking bad habits, reclaiming control over their attention, and spending less time in front of screens. The growing demand for digital detoxes doesn’t necessarily mean that they work, and to examine their effectiveness, we need to look at scientific evidence from well-controlled experimental studies.
The Effectiveness of Digital Detoxing
The simple answer to whether digital detoxes work is "yes, they can." Experimental studies have shown that taking a break from social media can have positive effects on mental health, and reducing the number and frequency of notifications can reduce stress and boost wellbeing. Additionally, some studies have found benefits from reducing or completely giving up smartphone use for a period of time. However, there is no evidence that brief and total digital detoxes work, and it’s unclear whether no-technology weekend retreats are worth the money and hype. Instead, partial detoxes that last anywhere from one week to a month seem to be more effective, with effects being more reliable when people make a change for two or more weeks.
The Benefits of Partial Digital Detoxing
Partially reducing technology use seems to have similar, if not stronger, effects compared to complete abstinence. For example, a large study in Germany found that people who reduced their smartphone use to one hour a day for a week experienced similar improvements in wellbeing and mental health as those who completely gave up using their phones. These benefits also persisted for longer in the reduction-only group, perhaps because reducing use is easier to maintain than complete abstinence. When spending time with others, taking a break from phones can also have benefits, as people engaging in activities together feel better when they set their phones aside.
Understanding How Digital Detoxing Works
To understand why and how digital detoxes work, researchers have conducted studies to examine the effects of digital detoxing on wellbeing. One study, known as the "dumbphone study," found that blocking mobile internet for two weeks improved subjective wellbeing and mental health, and even improved attention. The study found that removing the internet from people’s phones reduced digital media consumption, freed up time for other activities, and reduced distractions. These factors combined to enhance wellbeing and attention, with the improvement in attention being comparable to reversing 10 years of cognitive decline.
Practising Digital Detoxing
When adopting a digital detox practice, it’s essential to consider three things: which content is "toxic" for wellbeing, replacing toxic content with non-digital activities, and limiting distractions from phones. There are many apps available to help with digital detoxing, but it’s crucial to find one that works for you and that you actually use. Research suggests that practising digital detoxing for as little as a week can have benefits for months afterward, and it’s not necessary to be permanently detoxing to reap the benefits.
Conclusion
In a world increasingly dependent on digital technology, reducing the burden on users will require a fundamental appreciation of the preciousness of time and attention. Digital detox practices offer a degree of self-protection and can improve wellbeing, reduce stress, and even improve attention. While spending a retreat with friends and without screens can be beneficial, research suggests that there are easier and cheaper ways to practise digital detoxing in daily life. By understanding how digital detoxing works and finding a practice that suits individual needs, people can take control of their technology use and improve their mental health and wellbeing.