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Are you always connected to your smartphone? Does the news stress you out? Are you spending too much time on social media? Figure out which activities you want to reduce or eliminate. If you’re ready to begin a digital detox, follow these steps, says Prewitt: 1: Decide on a behavior to changeįirst, determine the issue.

Facebook take a break not working how to#

“Another red flag is if you’re losing interest in being social in person because you’d rather just connect with people online.” How to do a digital detox

“If you ignore responsibilities at home or work because of the amount of time you spend online, then consider a digital detox,” Prewitt explains. You also want to be wary of how your digital media use impacts other areas of your life.

Feeling obligated to consume, respond, react or check in.

Increased irritability, frustration or anger.

Wondering if you need a digital detox? If using electronic media causes you to have any of the following experiences, it’s a sign that you may need to disconnect: It’s a relief because I’m not as consumed with what’s going on.” Signs you need to put down the devices I still log out every day so I’m not being disrupted by alerts. “Even though I started using Facebook again, I don’t use it as much. It was so freeing, because I wasn’t responding to alerts,” shares Prewitt. “I disconnected from Facebook for a period of time when I was studying for my licensure exam. Taking a break from digital devices or media helps you combat compulsive use.

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For many people, checking their phone or social media whenever there’s a few free minutes is a reflex action that isn’t based on any real need. On average, Americans check their smartphones 96 times a day and spend more than two hours on social media. More control of your timeĮver feel an overwhelming urge to check your smartphone or pop onto social media? You’re not alone. And if texting is off-limits, you’re more likely to pick up the phone to chat with a friend. Or if your nose isn’t buried in your smartphone, you have the chance to meet someone new in the checkout line. For example, without devices around at dinner, you naturally interact and connect more with your family. “Once they reduced their news consumption and started doing something else, they felt calmer.”Īdvertising Policy Better social interactionsĮliminating digital distractions creates more opportunities to pay attention to those around you. “I’ve worked with several people who were getting really upset from watching hours of news,” Prewitt says. Less stressįor some people, too much information can be stressful. Your brain can concentrate much better on your tasks. During a digital detox, you may find that you notice more in your immediate surroundings. With frequent beeps and pop-up notifications on electronics, it’s easy to be distracted from what’s going on around you, says Prewitt. Benefits of taking a technology timeout include: Sharper focus The results of unplugging can be far reaching, from being more productive at work to deepening your relationships with family and friends. The benefits of taking a break from technologyĭoing a digital detox is a great way to find out if technology is holding you back from living your best life. Cyberbullying (online verbal bullying).Being angry or upset over posted content.“But at the same time, it can also have an unhealthy effect on people.” Negative social media experiences can trigger anxiety and depression and affect self-esteem. “Social media connects us with others in many beneficial ways,” Prewitt says. Taking a break from viewing or engaging in social media is the most popular form of a digital detox. Things people avoid during a digital detox may include: But the specifics are different from person to person. The definition of a digital detox is to take a break from using electronic devices or certain media for a period of time, from a few days to several months. Ready to try it? Psychologist Kia-Rai Prewitt, PhD, explains the benefits and exactly how to do a digital detox. Research has found that doing a digital detox may even help improve your sleep, relationships and mood. The solution may be a digital detox, which can provide relief from the pressure of constant connection to electronic devices. Unsurprisingly, so much screen time is stressing many of us out.

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In fact, Americans spend an average of four hours watching TV and about seven-and-a-half hours on digital devices. That’s just a typical day for many people. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.