Wellness@Work: How to do a digital detox 

By Michelle Ryan
mryan@health.southalabama.edu

From computers and tablets to phones and watches, we rely on digital devices to do increasingly more for us. But as much as they may help boost productivity, manage tasks and track important health numbers, it’s just as important to take a break from them. 

Stepping away from screens is essential to improve eye health, physical and mental well-being, creativity and productivity, and social interaction. 

Reducing screen time and taking breaks from digital devices can be challenging, but implementing effective strategies can help. Here are some strategies to consider: 

• Set specific limits. Establish clear guidelines for screen-time. Determine how much time you want to spend on screens each day and set time limits for different activities like work, entertainment, and social media. Use screen time tracker apps or built-in device features to monitor and manage your usage. 
• Create device-free zones and times. Designate certain areas of your home as technology-free zones, such as bedrooms or dining areas, and specific times when screens are off-limits, like during meals or before bedtime. This helps create boundaries and encourages alternative activities. 
• Find alternative activities. Identify non-screen activities that you enjoy and engage in them during your digital breaks. This could include hobbies like reading, exercising, cooking, gardening, or spending time with family and friends. Having alternative activities readily available makes it easier to step away from screens. 
• Practice the Pomodoro technique. Use the Pomodoro technique to resist self-interruption and re-train your brain to focus. Set a timer for 25 minutes of focused work, then take a five-minute break. After completing four cycles, take a longer break of 15-30 minutes. This technique helps break up screen time and provides regular breaks for rest and rejuvenation. 
• Use screen-time management features. Many devices and applications offer features that help manage and reduce screen time. Utilize features like app timers, bedtime mode, or do-not-disturb settings to limit notifications and minimize distractions. 
• Engage in mindful activities. Incorporate mindfulness practices into your routine to help reduce screen time. This can include meditation, deep-breathing exercises, or mindful walks. These activities promote relaxation, improve focus, and reduce the urge to constantly reach for digital devices. 
• Find accountability and support. Share your goals of reducing screen time with friends, family, or colleagues who can hold you accountable. Consider participating in digital detox challenges or joining online communities that promote and support screen-time reduction. 

Remember that reducing screen time is a gradual process, so be patient with yourself. Experiment with different strategies, find what works best for you, and adjust along the way. Small changes can lead to significant improvements in your digital well-being. 

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health. 

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.