Explore the concept of digital detox and decide whether to quit or lower your dose. Meri Sehat provides insights for a balanced life.

Digital Detox: Should You Quit Or Lower Your Dose?

Here’s how to beat your social media addiction.

Overview

Be it your fav celebrity&rsquo;s marriage, divorce or just a random blogger&rsquo;s gossip on Instagram, admit it, we are all hooked and the juiciest content is often the most toxic too. Most of us can scroll on social media endlessly. Raccoon memes and sad boi reels have become my entire personality. However, a little self-reflection has also made me wonder if I am shaping myself according to the content I am seeing. We are very used to negative humor and our need to relate to it.

All of us are in a <a href="https://merisehat.pk/article/signs-that-you-are-toxic-and-how-to-fix-it">toxic </a>relationship with the digital world. The constant bursts of dopamine has left us feeling empty or numb when we do not have our devices in hand. 
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social media addiction

In today&#39;s era, the blend of digital and real has become so seamless that it&#39;s hard to decipher where one ends and the other begins. As our reliance on digital platforms burgeons, the question that looms large is: Do we need a digital detox? Let&rsquo;s navigate through the maze of digital consumption and understand its implications on our psyche. 
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The Pervasiveness Of Digital Consumption: The reach and depth of digital media in our lives is staggering. According to a Common Sense Media report from 2019, US teenagers are glued to screens for more than 7 hours daily, barring academic activities. The figure is similar for adults, who clock around 6 hours. 
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The Neurological Web: Why We Can&#39;t Let Go: The allure of digital platforms is deeply rooted in neuroscience. Notifications, messages, and social media interactions induce dopamine release, a neurotransmitter driving pleasure sensations. In a 2016 study published in the Journal of Applied Psychology,&nbsp; it was found that this cycle of dopamine release fosters addictive patterns, causing an incessant need for digital engagement. 
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<h5>Consequences Of Digital Excess: Recognizing The Signs</h5>

<ul>
	<li>Attention Fragmentation: Persistent digital interruptions create an environment where maintaining focus becomes arduous.</li>
	<li>Cognitive Overload &amp; Fatigue: Prolonged screen time leads to not only eye strain but cognitive weariness, diminishing our processing capabilities.</li>
	<li>Sleep Disturbances: Prolonged screen exposures, especially before bedtime, interfere with melatonin secretion, disrupting sleep cycles.</li>
	<li>Erosion Of Social Fabric: A paradoxical outcome of digital immersion is social disconnection, leading to elevated feelings of isolation. 
	&nbsp;</li>
</ul>

<h5>Digital Detox: The Great Debate - Quit Or Reduce?</h5>

<ul>
	<li>The Cold Turkey Approach: Completely cutting off can work wonders for a few but can be jarring for many. Disconnection can induce symptoms akin to withdrawal in several individuals, as delineated in a study by University of Maryland.</li>
	<li>Gradual Reduction: A more feasible approach for a majority, this involves steadily decreasing screen time. It aids in recalibrating the brain&rsquo;s reward mechanisms without triggering distress. 
	&nbsp;</li>
</ul>

<h5>Strategies Rooted In Research</h5>

<ol>
	<li>Periodic Disengagement: According to a 2011 study published in Opthalmic and Physiological Optics the 20-20-20 rule is effective in mitigating eye strain: every 20 minutes, focus on something 20 feet away for 20 seconds. 
	 
	Here&rsquo;s how you can master it:</li>
</ol>

<ul>
	<li>Identify Your Work Cycles: Start by identifying your periods of focused work. These should ideally last around 20 minutes. Use a timer or a dedicated app to track time.</li>
	<li>Set Up Reminders: Create periodic reminders on your computer or phone to alert you every 20 minutes. You can use apps like &quot;Time Out&quot; for Mac or &quot;Eye Care 20 20 20&quot; for Windows.</li>
	<li>Choose A&nbsp;Distant Object: Identify an object or point at least 20 feet away from you that you can focus on when your timer goes off. Make sure it&#39;s something that won&#39;t strain your eyes further.</li>
	<li>Engage In The 20-20-20 Rule: Once the timer or reminder alerts you, shift your focus from your screen to the object you selected. Focus on this object for 20 seconds.</li>
	<li>Blink And Breathe: While focusing on the distant object, make a conscious effort to blink. This can help refresh the eye&rsquo;s tear film. Take deep breaths to help relax your overall body and return your focus to work.</li>
	<li>Return To Work: After completing your 20-second break, you can return your focus to your screen and resume your tasks. Reset your timer for another 20 minutes.</li>
	<li>Make It A&nbsp;Habit: Consistency is key for the 20-20-20 rule to be effective. Make it a regular practice to integrate these steps into your daily routine.</li>
	<li>Monitor Results And Adjust: Take note of how your eyes feel after implementing this rule for several days. If you find relief from eye strain, continue with the practice. Otherwise, consider consulting an eye care professional for personalized advice. 
	&nbsp;</li>
</ul>

<ol start="2">
	<li>Embrace Night Mode: Modern gadgets offer &ldquo;night mode&rdquo; options, curbing blue light emission during evenings, a prime contributor to disrupted sleep. Here&rsquo;s how you can activate it:</li>
</ol>

<ul>
	<li>Identify the screens you use in the evening (phone, tablet, computer).</li>
	<li>Go to display settings on each device.</li>
	<li>Turn on &quot;Night Mode&quot; or a similar option that reduces blue light.</li>
	<li>Automate the feature to activate during your typical evening hours.</li>
	<li>Use your device in the evening and adjust settings if needed for comfort.</li>
	<li>Track any improvements in sleep quality over a week.</li>
	<li>Consistently use &quot;Night Mode&quot; to help improve sleep quality. 
	&nbsp;</li>
</ul>

<ol start="3">
	<li>Demarcate Tech-Free Sanctuaries: Areas like bedrooms or dining spaces can be earmarked as zones free from digital interference. Achieve it successfully by following these steps:</li>
</ol>

<ul>
	<li>Choose areas like bedrooms or dining spaces for tech-free sanctuaries.</li>
	<li>Remove gadgets from these spaces</li>
	<li>Inform family members about the tech-free zones.</li>
	<li>Place books or board games as alternative entertainment.</li>
	<li>Stick to the no-tech rule, especially during mealtimes or bedtime.</li>
	<li>Tweak the sanctuary boundaries or rules based on observations. 
	&nbsp;</li>
</ul>

<ol start="4">
	<li>Intentional Digital Consumption: Prioritize meaningful digital interactions. It&#39;s crucial to differentiate between mindless scrolling and purposeful usage. Here&rsquo;s how you can do it:</li>
</ol>

<ul>
	<li>Identify your essential digital activities, such as work emails, research, or connecting with family.</li>
	<li>Implement time restrictions on non-essential apps or websites.</li>
	<li>Use prompts to remind you of your time limits or purpose when using devices.</li>
	<li>Place essential apps on your home screen for easy access and non-essential ones in folders.</li>
	<li>Turn off notifications for non-essential apps to minimize distractions.</li>
	<li>Have a purpose each time you unlock your device; be it learning, communication, or productivity.</li>
	<li>End your day by reviewing digital activities to ensure alignment with your priorities.</li>
	<li>Based on the review, adjust your settings or self-imposed rules to better meet your goals for intentional digital consumption. 
	&nbsp;</li>
</ul>

Bottom Line

A blanket cessation of digital devices is perhaps impractical for the majority. However, an informed, measured approach towards digital consumption can be the key to harnessing its benefits while safeguarding our mental well-being.

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