By Chloe Cramutola
The average person’s day starts like this: Hitting “snooze” on the phone alarm, scrolling through missed notifications and swiping through social media to see what’s new.
Many venture into the day with a podcast as they drive to work, or they play mobile games on their breaks, or they watch Netflix or YouTube at home. Although the summer is almost over, it’s not too late for a summer detox to give your eyes a rest from the blue light that emits from most devices and screens.
Too much screen time is known to lead to poor eye health, brain changes, decreased activity and sleep problems. To combat this, anyone can take a break from their smart devices with a digital detox––exercise and engage in more outside activities. Feel rejuvenated and refreshed. Try something new!
Use the last few weeks of August to challenge yourself to improve your overall health and limit screen time before the fall season comes around. Below is a list of ideas on how to do it.
Start small
Don’t jump into this detox full force––ease into it. Try to unplug on days you are feeling particularly stressed. Instead of watching Netflix, try reading a few pages of the book that’s still sitting on your nightstand.
Before you go to bed, remove your phone from your bedroom. If you’re scrolling through TikTok right before bed and the moment you wake up, it might be helpful to simply leave the distraction outside of your room. On a day you don’t have work, try waking up without the alarm on your phone, too.
While you are eating, refrain from the latest YouTube video or TV show and practice mindfulness. Mindful eating is an approach to food that focuses on an individual’s sensual awareness and experience of the food, according to the National Center for Biotechnology Information.
The purpose of this is not to lose weight, but to savor the moment and to be in the moment. “It is not coincidental that, within a mindful approach, the person’s choices often are to eat less, savor eating more, and select foods consistent with desirable health benefits,” according to the NCBI website. It is also a great way to stay away from your device and activate your mind.
Go outside
- Camping, hiking and fishing. All three activities can be done at the same time. It’s even more fun with family and friends, especially if they bring along goodies like s’mores.
- Roller skating or skateboarding. Grab a pair of skates and hit the nearest park to practice your moves.
- Walking. It’s as simple as that! If you have a dog, bring him or her along, too.
- Biking. Head to any bike path or beach town and enjoy the day.
- Outdoor seating at restaurants/cafés. Get some fresh air and bring a friend or spouse to enjoy lunch and a cup of coffee outside.
Try new hobbies
- Jewelry making. Pick up a few beads, gems, strings and jewelry repair tools from the nearest craft store.
- Crochet. Go to Hobby Lobby or Joann Fabrics for hooks and yarn and start a project for a blanket or scarf.
- Cook or bake. If you don’t do so already, you can satisfy your cravings by learning recipes for summer salads, pasta dishes or banana bread.
- Birding. Some say bird watching is like going on a treasure hunt. It gets you outside in nature and it brings you to many beautiful places.
- Drawing. It’s as easy as picking up a pencil and paper and scrawling whatever comes to mind.
Engage in other
mindful practices
- Start with a purpose. Setting an intention at the start of your day allows you to stay focused and relaxed even during stressful moments. Upon waking, you can sit on your bed, close your eyes and think about how you feel. Take a few deep breaths and ask yourself, “What is my intention for today?”
- Journaling. This allows you to sharpen your focus, turn your attention inward, and can increase positive thoughts, according to positivepsychology.com. One method is to keep a gratitude journal on your bedside table and write three things you are thankful for every morning.
- Meditation. This will lower your stress, reduce brain chatter and increase self-awareness. While it might sound difficult to clear your mind, you must simply start by taking a seat, setting a time limit and closing your eyes. Try to notice your body, feel your breath and notice when your mind has wandered. Be kind to yourself and practice for a few minutes every day.
- Mindful pause. According to mindful.org, 95% of our behavior runs on autopilot. This is because “networks underlie all of our habits, reducing our millions of sensory inputs per second into manageable shortcuts so we can function in this crazy world.” This is our “fast brain.” Mindfulness, the exact opposite, is our “slow brain.” Ways to create this mindful pause include taking a breath or counting to ten before committing to an action.
Conclusion
While a digital detox sounds intimidating, it doesn’t have to be. Take baby steps and be gentle with yourself. If you can’t stay away from digital media the whole day, don’t beat yourself up––just try again the next day, and take an hour or two to try something new. Sit down for a few moments and try to still your mind, or write down how you are feeling, or take a walk outside. You will be surprised to find that a simple step can lead to bigger strides, and then powerful leaps toward a mindful and digital-limited life.
