At the heart of electronic detox is the notion of digital minimalism (learn more about it in our summary of Digital Minimalism). But to put it simply, adhering to digital minimalism means consciously eliminating all unnecessary digital distractions. What should you start your detox from technology with?
Adopt the principles of digital minimalism
Whenever you scroll your TikTok, read posts on 𝕏, or save pins on Pinterest, you understand what’s going on in the world and just unwind. But what if you also spend some time on Facebook, Threads, and Instagram? You become a living manifestation of the first digital minimalism principle — More is Less. The more apps and devices you have, the more time and attention they drain. We all need a bit of boredom from time to time, so you shouldn’t have it all, just choose the best.
The second principle of digital minimalism is Optimization. Once you’ve chosen the apps you want to keep on your phone, it’s time to decide how to use them. Try consuming media content more mindfully. Instead of scrolling your feed for hours, use it to educate yourself on job-related issues or the most important news. Remember that you are in control and can set certain limits when it’s okay to use this or that app.
Here comes the last principle — Intentionality. When the notification pops up, don’t haste to click on it. Mindful tech use can bring certain benefits like freedom from manipulations, better time management, and increased attention span. Continue reading to find out some simple tips to implement these principles into your life.
Don’t take shortcuts
How many apps do you have on your phone? How many devices do you use daily? While thinking about your answers, consider also that having 100 apps on your phone and disabling them isn’t the first step to digital detox. It’s more like a detour. You don’t get notifications from these apps, but you still have them on your phone, still open them occasionally, and still struggle to find the app you need because there are too many of them. Apply the principle of less is more here. Choose the apps that fit with minimalism and your goals and delete the rest.
Take a break from unnecessary apps and devices
Once you’ve decided which technologies are necessary and which are optional, refrain from the optional ones. For example, stop watching cat videos on TikTok. Sounds easy? But it will be a pretty arduous task for a month. After that, your life will become less cluttered by mindless distractions. What’s the aim here? You will reduce the urge to constantly check online platforms. Instead, you could read a book, paint, or walk in the park.
When thirty days pass, reintroduce optional technologies into your life gradually. Consider each technology’s value and how you can use it to maximize its benefits.
Reintegrate technologies only after asking certain questions
Technologies must serve us and not the other way around. Digital detox benefits can only be seen if, before reintroducing optional technologies into your life, you ask yourself two questions. The first is, "Does the technology align with my values?" The second is, "Is it the most effective way to uphold my values?" Let’s optimize the technologies you will use in the future.
Ditch the phone — take a walk or journal instead
Have you ever heard of solitude deprivation? It’s pretty much the plague of our society. We can hardly encounter moments alone with our thoughts. To change this situation, we should spend more time walking or journaling, but firstly, we must find ways to ditch our phones.
Start by paying attention to what you’re doing on your phone. Let’s imagine you usually answer work emails and watch videos on YouTube. Your next step is considering how often you do these activities and if they’re worth it. What else can you do? Well, set limits on how much time you will spend on your phone daily. Allocate a specific time to your working tasks and checking social media.
If it sounds too difficult, set certain hours after which or before which you will put aside your phone. For more tips on how to ditch your phone, read our summary of How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life.
Connect with people offline
It’s quite obvious that the more we communicate with people offline, the less time we spend online. Internet detox is typically challenging for three reasons. First, online interactions are simple and convenient. We don’t have to commute, spend much money on dinner, or talk longer than planned. Second, people crave connection, and getting a text online makes us answer even if we are communicating with another person offline at that very moment. Third, social media platforms are captivating. Not only their design, but also the content that other people publish attracts our attention, and we forget about the world around us.
The solution is to transform online communication into an opportunity for a genuine relationship. Don't just leave a comment on someone's post. Instead, invite a friend to visit the place you both liked to make the interaction more meaningful.
Understanding digital detox, how to get down to it, and which strategies are suitable for you is the first step to getting free from digital distractions. Be persistent, be devoted, and take charge of technologies in your life!
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