Practical Steps for a Mindful Digital Detox

Practical steps for a mindful digital detox can help you regain free time and increase productivity. It can also help reduce FOMO (Fear of Missing Out), feelings of inadequacy, and self-doubt.

Social media and the wealth of information online can have a positive impact on our lives. The focus of this post is to help you focus on using these tools and resources in a mindful and positive addition to your life. With boundaries on your online time and what you are paying attention to, a digital detox can help you get rid of the excess. It can also increase the aspects of social media and the internet that you enjoy.

Try a few of these ideas today and over the next week and see how you feel.

First Steps in a Digital Detox

Count each time you check social media today or the course of a few days to get an idea of how much time you are spending on social media sites.

Helpful Info: Keep track of when you find yourself scrolling. What time is it? What are you doing? Was it a mindless scroll or were you actively engaged?

BONUS TIP: Jot down how you feel during and after these times. Connected? Disconnected? Productive? Unproductive? Happy? Sad? No need to judge the feelings, just take some notes to reflect on as you do your digital detox.

Next Set a Detox Goal

Your goal may be to do a full stop, but give yourself some grace in this process. Like any change or new habit, consistency over time and healthy boundaries will be more effective in the long term than a one time weekend off of social media.

Now that you know how often you are on social media, set your goal number of visits and time you would like to be on social media. Is your number the same every day or different for weekdays and weekends?

BONUS TIP: Write down your why. Why do you want to lower your time on social media? Some example reasons to do a digital detox are:

• Spend that time reading, painting, or another hobby.
• Focus on studying for a course
• Address a health issue through exercise
• Explore how a detox may improve mental health.

Actions Steps Towards a Digital Detox Goal

• Once you know your typical time spent on social media, take small steps to lower that time and reach your goal. For example, reduce time by ten minutes each day or by one visit each day.

• Habit trackers can be easy, effective and rewarding. Keep track of your goals on a piece of paper and give yourself a check mark or a smiley face each time you reach your goal. Soon you will have a streak of success and be motivated to continue!

• Set a timer.

• Delete the app to create friction. If it’s hard to sign in, you may choose not to.

• When on social media, delete or pause accounts that make you feel negative

• Set a bedtime for your gadget. No email after a certain time. No checking social media after a certain time.

• Aim for a tech-free hour before bed.

• Start your day with time spent offline.

• Silence notifications

• Set important people to separate ring and alert tones so you know if you have to check or not. I have found this helpful for my oldest who has a phone and I need to stay in touch with. I can check my phone when I hear his tone, but can wait when I hear the standard alerts for all other contacts.

• Use sleep modes and do not disturb modes, especially when sleeping.

• Having the phone nearby for safety is important, but try to keep off games, texting, shopping, etc. for at least an hour on weekends and build from there.

• Keep tech-free options on hand. Keep a book or a crossword puzzle book in your purse. Have a few magazines to read during downtime.

• Try some of the tips found in our post Practical Steps for a Mindful Digital Declutter.

Conclusion: Practical Steps for a Mindful Digital Detox

Check in with yourself and see how you feel with less email and less social media and less online shopping.

What have you been able to do with the extra time? Which sites would you like to continue using? Which ones would you like to continue to limit?

Social media and the wealth of information online can have a positive impact on our lives. The focus of this post is to help you focus on using these tools and resources in a mindful and positive addition to your life. With boundaries on your time and what you are paying attention to, a digital detox can help you get rid of the excess. It can also increase the aspects of social media and the internet that you enjoy.

One aspect of social media I have found helpful is the connection it provides to information about special and unique needs and other parents and caregivers sharing their experiences and wisdom. The Full Cup Caregiver Facebook Page was set up to provide a safe space for parents and caregivers to share and connect with one another. 

You may find some more helpful tips in our post Practical Steps for a Mindful Digital Declutter.