Digital Detox: Try unplugging this weekend
As UIC gears up for Thanksgiving Break and with finals on the horizon, it's time to recharge and refocus. Enter the concept of a "digital detox" – refraining from using technology or avoiding any digital stimulation. Unplugging for the weekend is a great way to stay focused and unwind from the stresses of life. Carol Petersen, Senior Director at the Wellness Center, advocates for students to press pause and consider the positive impact it can have on their well-being.
Carol encourages students to reflect on their daily tech habits, considering the influence on overall well-being. By monitoring streaming durations, post-tech mood, and feelings during breaks, students can gauge if a digital detox is in order.
While being on the web to connect with others or find inspiration is great, too much of it can result in comparison anxiety and creating the fear of missing out (FOMO). Studies have shown that spending too much time on social media can dampen moods and increase feelings of hopelessness especially viewing distressing news. If students feel restless or struggle to go a day without streaming, then it might be a sign of addiction. Moreover, feeling regretful, anxious, or depressed after streaming could be signs that it is negatively affecting their mental health. Being unable to concentrate or getting disrupted during sleep also contributes to a poorer quality of life. If students sense these signs, they might benefit from a social media detox.
Unplugging from the internet entirely may not be ideal, as technology is used for school, work, and communication. However, in terms of social media, Carol proposes a mindful approach of dipping into social media “long enough to be informed, but not so long as to be overwhelmed.”
There are many benefits to a social media detox, including better mental health, physical interaction with others, increased productivity, and better sleep. When students disconnect from technology, they remove worries and are less burdened by more problems. Students can also build meaningful connections by looking away from the digital world and interacting with people face-to-face. To start building healthy habits, try it over the weekend or opt for a more extended period.
For students considering a digital detox, Carol recommends a step-by-step approach:
1. Identify
Note the frequency and duration of use and your mood before the detox. Current habits or behaviors develop a baseline of feelings, allowing for more informed decisions about managing use of technology.
2. Define
Define your goals. Do you want to limit screen time or disconnect from social media? Make sure that the goals are realistic. If you must use computers for school or work, limiting access to devices may not be ideal. If it is hard to cut off social media entirely, Carol recommends cutting usage by half.
3. Determine
Determine what actions are needed to achieve the goals. If the goal is to limit screen time, be mindful when picking up the phone. Set specific times for phone use to stay on track. Additionally, exchange time spent online with engaging activities like reading, going for a walk, or hanging out with friends to make the process of digital detoxing more manageable.
4. Acknowledge
After the digital detox, acknowledge success by reflecting on any changes that were experienced. Take note of any challenges that were overcome and the sense of accomplishment from building healthier digital habits. Engage in enjoyable activities or treat yourself to something special.
5. Consider
Evaluate the outcome and consider any changes that ensure future goals are realistic and achievable. Think intuitively: ask yourself, did I miss certain aspects? Did I feel more engaged at the moment? Do I feel a greater sense of calmness?
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After doing a digital detox, most people report “feeling less distracted, calmer, and better able to manage life.” While a temporary break is beneficial, cultivating sustainable habits contributes more to long-term well-being. Students should embrace the digital detox, and let it become an integral part of their routine during college. If interested, try a 2-day short experimental detox over the weekend or Thanksgiving Break. Share your experiences with the UIC Wellness Center. Send an email with the subject line: Detox.