3-Minute Mindfulness Practice: Digital Detox

Note: If you're ambitious and would prefer to start your digital detox right now, you can click here to download a printable transcript of the video and the article below.

 

In our modern age of constant connectivity and digital overload, finding a healthy balance between our online experiences and our regular "offline" lives has become more important than ever. One way we can restore that balance and is with Digital Detoxing.

Digital detoxing is exactly what it sounds like: disconnecting from technology for a specified period of time to allow your mind to better appreciate life in the present moment. Digital detoxes can last anywhere from a day to several months and can be done at any time of year--though vacations, weekends, and work breaks offer a unique opportunity to avoid personal computers.

Digital detoxes offer many benefits, such as:

1. Better Sleep. Studies have shown that exposure to artificial light from cell phone and laptop screens before bed can negatively impact both the duration and quality of sleep. Removing these technologies before bed can help you reset your circadian rhythm and allow you to fall asleep and wake more naturally. You may notice your energy levels increase as a result!

2. Increased Awareness of the Present Moment. While digital detoxing is not exclusively a mindfulness strategy, it does help enable some of the core components of mindfulness, such as attention to the present moment. Removing distractions of technology can help you engage more fully in what you are experiencing, even if that's just eating a sandwich or taking a walk. Being present in these moments can not only enhance your enjoyment, but can also lead to greater self-reflection and a better understanding of what holds importance for you in your life.

3. Regulation and Reset of Dopamine Levels. Many websites--specifically social media--keep their users engaged by constantly triggering the brain's reward system through dopamine. Positive comments, shares, likes, and follows all create small releases of dopamine, and over time, this constant stress on our dopamine pathways can change what we find enjoyable. The outside world may seem boring or unsatisfactory--leading to social media addiction--or we may lose interest in people and hobbies that previously delighted us. The good news is that digital detoxes can help restore your body's natural dopamine levels, which may allow you to regain interest in activities or relationships that had fallen by the wayside.

4. Reduction of Stress and Cortisol Levels. While interactions with digital content and social media can increase dopamine, they can just as easily boost your stress hormones. The need for instant gratification, the desire for approval and validation, or just regular information overload all trigger your body's stress response and force your adrenal glands to produce and sustain high cortisol levels. Digital detoxing helps lower cortisol by reducing this cause of psychological stress. Since cortisol levels are also regulated through sleep, restoring regular sleep patterns with digital detoxing (see #1) can provide a two-pronged attack for stress management.

5. Improvement of Interpersonal Relationships. While we touched on this in the section on dopamine, digital detoxes can also improve interpersonal relationships. Turning off phones during interactions with others--and literally taking them OFF the table--can allow you to be more fully committed and engaged with whomever you are speaking. This practice of mindful listening can improve not only your communication with others, but also your understanding of, and investment in, your relationships. Digital detoxing also forces us to have in-person interactions, which can be more enlightening--if not more meaningful--than texts and emails.

Digital detoxing offers a powerful antidote to the constant stimulation and demands of our digital world. By intentionally disconnecting from devices and embracing offline experiences, we can restore our well-being, reconnect with what truly matters, and improve our overall health. Try incorporating digital detoxes into your routine and discover the transformative impact it can have on your life!

 

"Almost everything will work if you unplug it for a few minutes...including you."

― Anne Lamott

 

Want to support mental and emotional health in your school or classroom?

Mindfulness exercises provide children with the tools they need to self-regulate when facing difficult or stressful situations. Check out our blog for more tips on how to integrate mindfulness and social-emotional learning into your school community!