welcome to the offline club.
screens dominate our daily lives, from emails to social media. taking a break from it can feel challenging, especially when everything's online. but it doesn't have to feel lonely—sometimes the best connections happen offline. so this summer, why not refresh with a digital detox? here’s how.
1. define your reason.
first, you need to understand why you want to detox digitally. it could be multiple reasons such as information overload, struggle with focus, unhappiness due to comparison, feelings of jealousy or anxiety, or even stress. studies show that heavy technology use can interfere with sleep quality, physical and mental health, and contentedness with life. think about how you feel after spending a lot of time on your phone. do you notice that you’re more anxious, tired, or irritable? or you feel inadequate or falling behind in life after scrolling through social media. whatever your reason, identifying it is crucial. knowing your "why" will keep you motivated throughout the process.
want to learn more? here are some studies and articles:
Social Media Use and Its Connection to Mental Health: A Systematic ReviewA Study on Positive and Negative Effects of Social Media on SocietyHow Social Media Affects Your Teen’s Mental Health: A Parent’s GuideHow heavy use of social media is linked to mental illnessTap out and log off: Try deleting your social media2. allow yourself to be bored.
when was the last time you felt bored or sat in silence without distractions? allowing yourself to be bored without reaching for a distraction (i.e. your phone) can give your brain a much-needed break. research shows that boredom has many benefits such as enhanced creativity, increased problem-solving skills, empathy, and awareness. using boredom can help you to reflect on your goals or actions, brainstorm or daydream, or live in the present.
studies also indicate that prolonged screen use can lead to decreased attention span and reduced ability to focus on tasks. so by intentionally being bored, you're giving your brain a chance to recharge and reset.
how to do this? in an article, U.K. psychology lecturer and author, sandi mann suggests going for a walk or sitting outside, something that requires little to no concentration. do this without distractions such as music, a podcast, a friend, etc., just be in the present and see what happens.
article referenced: The Benefits of Boredom: Why I’m Aiming To Be Bored This Summer3. find a hobby.
instead of using all your free time on your phone, why not find a hobby? to digitally detox, you need to replace that habit with something else. there are different types of hobbies, those being physical, intellectual, creative, spiritual, etc. need a list? here are some ideas!
pottery
gardening
surfboarding
investing
programming
piano
cooking/baking
reading
language learning
candle making
finding a hobby can be super fulfilling and is a great way to spend your newly reclaimed time. think about what activities make you happy or something you’ve always wanted to try. you can do this by signing up for a class, joining a club, or just practicing on your own. the goal is to find something that excites you and keeps you occupied. as you immerse yourself in your new hobby, you’ll find that your desire to check your phone diminishes.
4. leave it behind.
one of the most effective ways to detox is to physically leave your phone behind. going for a short walk? leave your phone at home. having a coffee with a friend? keep your phone in your bag. by not having your phone constantly within reach, you’ll be less tempted to check it. when you’re out, focus on the experiences and people around you. notice the details of the world, like the colors of the trees, the sound of birds, or the feeling of the sun on your skin. you could people-watch or close your eyes and relax. engage in conversations without the distraction of your phone. this allows you to enjoy the present moment and connect with the world around you.
5. set time limits.
can’t resist picking up your phone or feel like unplugging is still too much to handle? try setting time limits on apps you frequent (social media, entertainment, shopping apps, etc.) through the opal app, screentime on apple, or using a physical timer to set limits. you can also designate specific times of the day to check your phone and stick to it. for example, allow yourself 30 minutes in the morning and 30 minutes in the evening, or you can do no social media mornings/evenings/days. it all depends on what you will stick to.
by setting a schedule/time limit for your phone usage you can still be “in the know” and connected without being on your device all the time.
6. delete or hide apps.
do a little cleaning on your phone by deleting or hiding apps that take up most of your time. take a look at your phone and identify which apps you spend the most time on. are they adding value to your life, or just taking up your time? the goal is to reduce your screen time and focus on more meaningful activities. social media, news apps, games—if it’s not essential, consider getting rid of it, at least temporarily. you can still use these apps by using a little more effort by opening the desktop version or finding the app within your hidden folder, so they’re out of sight and mind.
7. use alternatives.
consider using alternatives to your digital devices. instead of reading on your tablet, pick up a physical book. use a physical camera (film, digital, polaroid, etc.), make a physical collage using pictures from magazines, buy a CD or record of your favorite artist to listen to music, or go in-store to take a look at new clothing, play board games with friends, use a physical alarm clock, or do a hobby that requires no internet. think about all the ways you use your digital devices and find non-digital alternatives. by incorporating non-digital tools and activities into your routine, you'll find it easier to disconnect.
with that being said… welcome to the offline club!
et voilà!
as always, thank you for reading, and don’t forget to stay connected on our page, @thejouyblog and thejouy.com!
