“Digital detox,” an initiative that encourages people to set aside periods of time when they don’t use digital devices, such as smartphones, is attracting a lot of attention. This is an initiative unique to modern society, where people always carry their smartphones with them and can access the Internet at any time. This is because in recent years, the number of people who are so absorbed in social media, videos, games, etc. on their smartphones that they are suffering from physical and mental health problems has been on the rise, and this has even developed into a social problem. In this article, we will explain in detail the overview of digital detox, the necessary background, effects and methods, as well as apps that can be used for digital detox and precautions.
What is digital detox?
With smartphones always at hand and access to the internet at all times, it’s easy to overuse them. The purpose of digital detox is to prevent overuse of digital devices. Here, we will provide an overview of digital detox.
What is digital detox?
Digital detox is an effort to reduce accumulated mental and physical fatigue and stress by setting aside a certain period of time where you do not use digital devices such as smartphones, tablets, and computers. In modern times, we live in a convenient world where we can constantly access new information through digital devices, and easily enjoy entertainment such as videos and games, as well as online shopping. However, on the other hand, long-term use can accumulate mental and physical fatigue and stress, which can lead to health problems. By stepping away from digital devices and experiencing real communication and experiencing nature, you will be able to reconsider how you interact with digital devices and the Internet.
Does excessive use of digital devices lead to physical and mental disorders?
As mentioned above, overuse of digital devices is a major cause of physical and mental illness. Specifically, these include smartphone addiction, poor eyesight, eye symptoms such as dry eyes, stiffness and malaise in the neck, shoulders, and lower back, irritability, and loss of appetite. In addition, if you keep your head down while looking at your smartphone, you are more likely to develop “smartphone neck,” which causes neck pain and stiff shoulders. Furthermore, it is said that using your smartphone before going to bed can make it difficult to fall asleep and reduce the quality of your sleep due to the effects of blue light.
Background why digital detox is necessary
Digital devices are closely connected to our lives and make our lives convenient. On the other hand, prolonged use can cause problems such as fatigue, stress, and anxiety. Here, we will introduce three reasons why digital detox has become necessary.
The increasing spread of smartphones and the increasing number of SNS users
One of the reasons why digital detox has become necessary is the spread of smartphones and the increase in SNS users. According to the “Reiwa 5th Edition of Household Ownership Rates of Information and Communication Devices” published by the Ministry of Internal Affairs and Communications, the household ownership rate of smartphones was 29.3% in 2011, but will rise to 90.1% in 2022. Smartphones are steadily increasing in popularity.
Regarding SNS users, according to the ICT Research Institute’s 2022 SNS Usage Trend Survey, there are 82.7 million SNS users in Japan, a penetration rate of 82%, and it is predicted that the number will increase to 83.88 million by the end of 2024. As a result, many people are at risk of developing mental and physical problems such as smartphone addiction.
Reference:
Ministry of Internal Affairs and Communications Top page > Policies > White paper > 2020 edition > Trends in the household ownership rate of information and communication devices
,
ICT Research Institute > Survey on SNS usage trends in 2022
Smartphone addiction, SNS addiction, gaming disorder
There is also an increase in the number of people developing “smartphone addiction”, “SNS addiction”, and “gaming disorder” due to overuse of digital devices. The symptoms of each are as follows.
- I’m worried if I don’t have my smartphone with me
- I’m always looking at my phone and can’t concentrate on anything else
- I look at my smartphone even before going to bed, resulting in continued sleep deprivation.
- I can’t stay away from SNS. If you don’t use it, you will experience strong emotions such as anxiety, frustration, and anger.
- I keep checking social media and before I know it, hours have passed.
- If you’re posting your own posts, you won’t feel at ease if you’re not looking at your smartphone because you’re worried about the number of likes and comments.
- If I don’t log into some kind of SNS every day, I feel left out from the world.
- I spend a lot of time playing games
- continue playing games until midnight
- I can’t get up in the morning
- I can’t get the game out of my mind
- Loss of interest in things other than games
- I get extremely excited when I get attention.
- Trying to play games by lying to the people around you
- You will have to pay more
Examples of negative effects from smartphones, etc.
In addition, the following symptoms may occur when using smartphones:
In this way, overuse of digital devices has various negative effects.
:max_bytes(150000):strip_icc()/why-and-how-to-do-a-digital-detox-4771321-FINAL-d129381fa4524c5db792951fd9b987d2.png)
Effects of digital detox
When you practice digital detox, you will realize how often we live a life tied to digital devices. In particular, smartphones are used as tools for collecting information, communicating, and making payments, and are carried around with us at all times, and the reality is that we use them whenever we have time. In this situation, there are dangerous elements that can exhaust both body and mind, such as becoming depressed when exposed to negative information or becoming overwhelmed with happiness and sadness after posting on SNS. Here, we will explain the effects of digital detox.
Your brain will rest and your concentration will improve
Nowadays, we can access the information we need from anywhere and anytime using smartphones, tablets, and computers. However, because we come into contact with and try to input a variety of information every day, our brains cannot process it and end up in a state of information overload. Even if you think you are just casually watching SNS or videos, your brain is desperately trying to input information. This can lead to information overload, which can lead to the following symptoms:
If you experience any of the symptoms listed above, step away from digital devices and give your brain a rest. By refreshing your brain, your concentration and memory will be restored.
Improves sleep quality
The blue light emitted from smartphones, tablets, and computers stimulates the sympathetic nervous system and disrupts the body’s internal clock. For example, if you are exposed to blue light, your body clock will think it is morning even during the night, and your brain will wake up. Be careful if you experience any of the following symptoms:
Generally, it is said that it is better to put away smartphones, tablets, computers, etc. and avoid looking at them 30 minutes before going to bed. Especially if you are suffering from the above symptoms, you should stop using your smartphone, tablet, or computer before bed and practice digital detox. By doing so, you can expect to improve the quality of your sleep.
Physical condition improves
The longer you spend in contact with digital devices such as smartphones, the more your sleep quality will deteriorate and fatigue will accumulate. This increases the risk of causing various physical problems such as eye strain. Good quality sleep is essential for maintaining a healthy body. Therefore, let’s temporarily distance ourselves from digital devices and aim for the following conditions. It might be a good idea to try moving your body.
As we live in a digital society, we inevitably end up spending a lot of time in contact with digital devices. However, if you continue to live the way you are and end up in poor health, you will never be able to recover. You can maintain a healthy body by reducing the time you spend touching digital devices as much as possible.
Reducing stress by blocking negative information
The world of the Internet is overflowing with a huge amount of information, including SNS posts and news published by various media. However, the information coming in is not always fun and meaningful. It also contains a lot of negative information. There are many opportunities for people to come into contact with negative information such as “slander,” “abuse,” and “political and social incidents,” and many people feel stressed. In such cases, stress may have a negative impact on mental health, and the following risks may be considered:
By distancing yourself from digital devices and blocking out negative information, you can reduce stress and avoid the risks mentioned above.
I have time to face myself
People who need a digital detox have almost no time to face themselves. This is because there is little time for absent-minded thinking, such as checking SNS while eating or taking your smartphone to the bathroom to watch videos. Therefore, digital detox, which allows you to distance yourself from digital devices and take some time to face yourself, can be considered an effective approach. In terms of facing yourself, it might be a good idea to try “mindfulness,” which is based on Buddhist meditation. Mindfulness refers to the state of experiencing what is happening in the here and now, and focusing on what is in front of you, rather than past experiences or the future. Developed through meditation and other training. It is an initiative that is attracting attention in business as it has benefits such as stress resistance and productivity improvement.
Digital detox method (daily)
Here, let’s take a look at digital detox methods that you can practice in your daily life. Many people may think, “Isn’t this a simple measure that anyone can take, simply by not looking at or touching digital devices?” However, this can be a difficult task for people who are highly dependent on digital devices and are overwhelmed by negative emotions such as frustration and anxiety just by not having one at hand. Therefore, rather than cutting off digital devices completely, we will introduce ways to successfully coexist with them.
Know the time and usage status
To begin your digital detox, you need to know exactly how much time you’re using and how you’re using it. Most digital devices come with a pre-installed feature that allows you to check how much time you use each day, so start by using them to understand and analyze your trends. A feature called “Screen Time” on iPhone and “Digital Wellbeing” on Android is pre-installed and can be accessed from “Settings”. As a result of checking, if you find out the times when you frequently use your device, it is a good idea to gradually practice digital detox by consciously reducing the amount of time you use it during those times. If you spend a lot of time on your smartphone in your private life, apart from the time you use digital devices for work or school, try looking for something else to make better use of your time.
Set time and make rules
If you have been using digital devices whenever you have free time, decide when to use them. It is also effective to put yourself in an environment where you are not forced to touch anything other than when you are using it. Many people tend to touch digital devices when they are around, so it may be a good idea to create and practice rules such as “putting down your smartphone for a certain amount of time when you go out.” At first, you may feel inconvenienced or worried that someone may not be contacting you, but try changing your mind by being conscious of “enjoying the time when you don’t touch digital devices.” .
Use an app or timer to measure your time and take breaks.
Instead of completely cutting off your digital devices for a certain period of time, consider taking a “break.” Here I will introduce the “Pomodoro Technique”. The Pomodoro Technique is a time management strategy that involves 25 minutes of work followed by a 5-minute break. For example, when you work on your computer or play SNS, videos, or games on your smartphone, set a timer for 25 minutes before starting. Then, when the timer goes off, take a 5-10 minute break. During your breaks, take a break from your digital devices and enjoy something like a cup of tea. Once the break is over, set the timer for 25 minutes and start working on your digital device again. By practicing this method, you can prevent yourself from staring at a digital screen for long periods of time, and improve your concentration by limiting yourself to 25 minutes.
Turn off notifications from SNS etc.
Another effective method is to change the settings on your digital devices and set aside times when you do not view information. For example, if you turn on the notification function from SNS etc., you will receive notifications anytime and anywhere, so you will be curious to touch them. So, turn off notifications completely. You will no longer have to touch your smartphone unless necessary.
Turn off the power or put it in airplane mode
Staring at your smartphone right before bed can reduce the quality of your sleep and cause physical and mental illness. Therefore, one method is to intentionally prevent people from viewing digital devices. For example, you can force your phone to turn off 30 minutes before going to bed to prevent it from being viewed, or set it to “airplane mode” so that it does not connect to the Internet and does not receive notifications. If you turn off the power completely, it may be inconvenient for people who use smartphone alarms as an alarm clock. However, in such cases, “airplane mode” comes into play. If you’re in airplane mode, you won’t receive various notifications, but the power is on and the alarm will sound.
Digital detox method (long time)
Digital detox, which can be practiced on a daily basis, is a relatively short and easy method. From here, we will introduce a method of taking a digital detox period of 1 night or 2 days or more, which is attracting attention in order to obtain even higher effects.
Specialized events and plans
Various events and plans related to digital detox are being implemented for everyone from children to adults, as shown below.
*Some events have expired and have ended.
A trip to the great outdoors
Traveling, which allows you to get away from everyday life, is the perfect opportunity to practice digital detox. By being surrounded by nature and enjoying hot springs while eating carefully selected meals, you will be able to rejuvenate your mind and body.
Here are some recommended accommodations.
Apps for digital detox
As digital detox is gaining attention, apps that can be used for digital detox are also attracting attention. However, with so many apps available, some people may be confused about which one to choose. Here we will introduce four recommended apps.
Smartphone addiction measures Screen time (StayFree)
If you don’t know how much you use your smartphone or whether you are addicted to it in the first place, first understand your smartphone usage status. “Smartphone addiction prevention screen time (StayFree)” allows you to visualize which apps you use and how much. Also, if you set the usage time of the app in advance, you will receive a notification when the set time has passed, so you can avoid the situation of staring at your smartphone for hours.
BlankPage – Smartphone addiction measures
“BlankPage – Smartphone addiction prevention” is an app that prohibits you from accessing sites you have decided not to view. Many people have probably regretted watching social media or video sites on their smartphones when they needed to concentrate on work or school. With this app, you can block sites that interfere with your work or schoolwork so you can focus on what you need to do now. It also has a schedule function, so you can block sites only during the times you want to concentrate.
Forest
“Forest” is an app with a strong game element, where you set a time when you won’t touch your smartphone and seeds are planted within the app, and the tree grows little by little. While counting down the time to not touch your smartphone, encouraging comments such as “Good! Just a little more!” and “Concentrate! Concentrate!” will be displayed. However, if you give up in the middle of the set time, the tree will wither, so try to concentrate on things other than your smartphone, such as work or schoolwork, as much as possible during the set time. If you’re someone who feels stressed out when you’re not using your smartphone, you might find it fun to start with something that has a strong game feel, like this app.
New: If you quit using your smartphone, fish will grow
“New: Quit using your smartphone and your fish will grow” is an app where you alternate between concentration time and rest time to collect items and raise fish. Some Apple apps and apps with preset genres such as “Work Efficiency” and “Study” can be used as is during concentration time. Also, if you set it as a widget, you can check the remaining time even from the lock screen. Recommended for people who have to concentrate on work or school but find themselves constantly touching their smartphones.
Digital detox precautions
Digital detox has various benefits, so it is an initiative that can be recommended to many people. However, please be aware of the following cautions.
be careful in business
When it comes to business-related areas, be flexible and do not implement digital detox unnecessarily. This is because in most cases, the means of communication for work is email or chat, which requires the use of smartphones or computers. If you practice digital detox on your own in such an environment, there is a risk that communication will be hindered, such as not noticing that you are receiving a call or a delayed response. Digital Detox If you try it in your private life and it seems to work, it is important to try it in your business setting as well, to the extent that it does not cause any problems.
do it at your own pace
If you suddenly take a long time to digitally detox, you may lose contact with your workplace, school, family, friends, etc. Not only will it be a problem when you need to contact someone in an emergency or have something important to discuss, but it will also have a negative impact on your relationship with the other person. Additionally, an increasing number of people are experiencing intense stress, such as irritation and anxiety, when they are unable to use digital devices. This may be due to a high degree of dependence on digital devices or the fact that one’s sense of value is associated with digital devices. In this case, not using digital devices can lead to strong feelings of self-denial and loneliness. Digital detox doesn’t have to be practiced for a long time all of a sudden. Start at an appropriate time and method to suit your own pace.
continue to do
Digital detox is said to be a difficult initiative to consistently implement, even if you have various goals such as maintaining physical and mental health, maintaining concentration, and even improving productivity. This is because SNS, videos, games, etc. are addictive. You need to keep in mind that you will not get any major benefits unless you continue to practice little by little at your own pace as mentioned above with strong conviction.
summary
Digital detox is an initiative to prevent and improve physical and mental disorders caused by increased dependence on digital devices. Some people may think, “It might be surprisingly easy,” but SNS, videos, games, etc. are addictive, so if you don’t practice with a strong belief that “I won’t use them unless necessary,” you won’t continue using them. can be said to be difficult. However, it is strictly prohibited to overdo it. When performing a digital detox, it is important to never push yourself too hard and continue at your own pace. There are various ways to approach this, such as doing what you can on your own or going on a trip. Why not take some time to reflect on yourself and use this as an opportunity to reconsider the way you interact with digital devices?