Reset Your Mind: Combine Mindfulness with Digital Detox
It’s not news that phones have been having an increasingly significant impact on our everyday lives, and that overuse has been linked to depression, isolation, and even sleep quality. Despite awareness of mental health issues being at an all-time high, paradoxically, our increase in phone usage is often pulling us further away from our optimal mental health.
We’ve written before about how taking a digital detox can be beneficial to your mental health – now it’s time for step two. Here’s how combining mindful activities along with a digital detox can set you on the path to a balanced, healthier mindset.
Mindfulness for health: What is it, and why it matters for digital detox
Mindfulness is the practice of bringing one’s attention to the present – in other words, being present in the moment and being fully aware of one’s thoughts and actions.
When we apply mindfulness to technology usage, it helps us become more aware of how we are using it and why we are using it, allowing us to make fully conscious and deliberate decisions.
If you pick up your phone to answer a text and start scrolling through Instagram after receiving a notification, for example, you might not be practicing mindfulness, or awareness of your actions – and your scrolling might be distracting you from the task at hand.
Combining a digital detox with mindfulness goals can help you make actual and lasting changes to the way you interact with technology – a critical practice in today’s digital age.
How to do a digital detox using mindfulness tools
Many people think a digital detox can’t work for them because of how intertwined their lives are with technology. A 2021 study, for example, found that 54% of working adults worldwide use their mobile phones for business-related purposes. It is completely possible, though! Our recommended strategies for mindful digital detox practices are sustainable over long periods of time – allowing you to still perform your job or catch up with friends on texting apps.
Become fully aware of your usage
According to the Mayo Clinic, people tend to underestimate their actual phone usage by a concerning 40%. It can be hard to fix a problem when you’re not aware of its full extent.
Luckily, your phone tracks this information for you. Depending on your phone, once you access settings, you will either go to “screen time” (Apple) or “digital wellbeing” (Samsung). Take a look at exactly how much you’ve been using your phone each day – and set an achievable goal for your future usage.
Cut down on screen time – before even touching your phone
One of the secrets to creating long lasting new habits with technology is to organize your time, space, and priorities so that you inherently do not need to use your phone as much.
Set aside an hour or even a half-hour each day during a time when you would normally be scrolling on your phone (When you wake up? When you get home from work? Etc). Keep your phone in another room during this time and focus on reading, cooking, organizing, or whatever else you’ve been wanting to do but putting off.
Take part in mindful activities
One of the reasons digital detoxes are important is that they help to reset your brain from the constant stimulation of digital devices. Mindfulness tools are important because they help draw your attention to the present and regain control of your thoughts and emotions. Here are several mindful activities that can complement your digital detox routine:
- Yoga
- Meditation
- Walking in nature
- Journaling
- Breathing exercises
- Cooking
Download the minimalist phone app
The minimalist phone app can be a great addition to your screen detox/mindfulness journey because it allows you to consciously reduce your phone usage without having to resort to using a dumb phone or flip phone that eliminates access to essential features you rely on for work or everyday life.
One of the minimalist phone app’s key features is the ability to eliminate phone notifications and store them away for future review. How many times have we received a notification from a social media app on our phone – and because it requires us to open the app to read the message, we’re suddenly drawn into 10 minutes of mindless scrolling? You should only be opening your phone and using it for a clear intended purpose.
Similarly, because the minimalist phone app re-organizes your phone’s appearance – eliminating colorful app buttons in favor of a simple black and white screen, for example – it becomes easier to focus on your goals, rather than distractions. And because you can tuck apps away from the easy-to-reach home screen and into folders, it becomes a more conscious choice once you do decide to use the app.
And when you realize that being mindful about opening the app in the first place is half the battle, you might find the 15-second Mindful Launch Delay to be a useful tool in creating conscious decisions. The delay, while not preventing you from opening the app, serves as a reminder of what you’re doing – and helps to break off the dopamine cycle.
Reclaim Your Mental Wellness with Mindful Digital Habits
Technology and distraction are everywhere, often taking a toll on our mental health. Luckily, there are several strategies we can employ to become more mindful of our practices – and more healthy in our approach. Becoming aware of your phone usage, setting realistic goals, engaging in mindful activities, and boosting your practice with tools like the minimalist phone app are all ways you can start on the right path – and transform your mind.
