The average American spends more than four hours on their smartphones each day, but only about 5% of Americans spend less than an hour a day on their phones. Reducing the amount of time spent on electronic devices can create an opportunity to focus more on meaningful interactions with other people and nature. A digital detox — stepping back from using tech devices such as smartphones, televisions, computers tablets and social media sites — also may help improve physical and mental well-being, boost creativity and increase your attention span. Forgoing digital devices, even temporarily, can be a significant way to avoid the stress that stems from constant connectivity. The first step is to take stock of digital habits. It begins by acknowledging current digital habits during the three-day digital detox. Here’s how it works. Each day over three days, assess daily digital use:
- List the digital apps used.
- List the reason for using or visiting each app.
- List how much time is spent engaged with each app.
Some smartphones, tablets and laptops include software that tracks screen time, which can be helpful for getting a handle on your digital footprint. Time-tracking apps also are available in the App Store and Google Play. When assessing your screen time and finding ways to reduce the stress that can come with that, it’s always good to know your starting point. The average U.S. adult spends around 11 hours each day listening to, watching, reading or interacting with media, according to research from the Nielsen Company. Here are some tips for disconnecting:
- Take work breaks away from screens
- Spend more time in nature
- Meditate
- Read a physical book
- Finish a household chore
- Write a note to a friend
- Do some prep work for dinner
Learn more about how to take a digital detox in this Blue Cross® Virtual Well-Being webinar. You can also sign up for future employer-focused and general interest webinars here, where you’ll find past sessions and resources. Related:
- What is Blue Mind Theory?
- How Kintsugi Teaches the Value of Imperfection
- How Chronotypes Affect Your Energy
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