Digital Detox – A Guide To Smartphone Wellbeing 

Do you have a smartphone that you can’t live without? Shifting this relationship and regaining control necessitates self-discipline and, on occasion, a total break from technology, also known as a digital detox. 

Consider how many times during the day you pull out your phone for no apparent reason. After a lesson or a shift at work, are you stuck in traffic or a waiting room? During a workout, a lunch break, or while running errands? Assume you don’t have a phone and are unable to perform this common activity. 

What if we had the self-control not to waste time looking at a screen? What if we could break that cycle of constantly checking our texts and social media notifications? Unfortunately, the best intentions of keeping our phones out of sight and out of mind are frequently dashed when we remember we wanted to send someone a text or take a ” glance” at our Instagram account that turns into an hour of thoughtless scrolling. Smartphones are incredible resources as well as highly addictive devices. 

These smartphones were designed not for making and receiving phone calls as they were for accessing the internet via an infinite number of apps. Dopamine is released in the brain every time we receive a new notification, email, or text message. This “feel-good” neurotransmitter motivates us to seek out benefits and trains us to return for more. 

While the vast majority of companies, restaurants, and hotels worldwide, including spiritual retreat centers, provide free wi-fi in response to customer needs, some sites are beginning to offer internet digital wellness retreats. 

7 steps for completing a Digital Detox 

So, do you think that you are addicted to your laptop and your phone? Do you scroll social media every day without any purpose? Do you check notifications after every few minutes? 

 Everyone is under the digital load these days. Here are some tips to help you get rid of this addiction. You will feel a lot better in no time, just follow these simple steps.  

Recognize the gadgets: 

Make a list of all the tech gadgets that you use: tablets, phones, laptops, etc. Analyze your dependency on them. Then out of all the activities, pick the activities you enjoy the most.  

Identify the platforms and topics: 

Note down the apps and websites you spend the most time on. Question yourself now. What is the reason that you spend so much time on these apps? Now try to find an alternative to your interests in real life. For example, if you love gardening, then visit a nursery and do gardening by yourself at home. If you watch fitness videos and follow fitness influencers, then join a gym.  

Take small steps: 

Don’t rush into the detox. Take your time. Set a time limit for the screen time. Set very small limits in the beginning so you can easily follow them. This way, the chances of you sticking to the detox will increase. It will be a lot easier for you if you slowly and gradually remove technology from your daily life. To achieve targets, habitual rituals can help only if you can achieve them. Don’t pressurize yourself. 

Set a time: 

Set a time of day to check each, as well as a time frame for how long you’ll spend on social media, such as twenty minutes. This way, you’re not completely disconnected, but rather choosing when to access your networks and social media apps, giving you back control. 

Take rest on Sundays: 

On Sunday, eliminate the use of computers and phones. Try to implement this. Analyse, how you feel when you take a break from your phone. Observe if you feel anxious, bored, pleasure or pain. You might experience these feelings when you will have a tech-free day. Everybody does, so don’t panic. Note down your experience in your notebook. Then you can also go for walk. Even try avoiding watching series or listening to the podcasts. Read a newspaper or a book.  

Increase tech-free time: 

After a week or two of mild detox, eventually, turn off your mobile more frequently. A couple of hours at a stretch, or on a different day of the week. Use your self-control. The solution is as simple as turning off your laptop and phone and putting them away. 

Use your mind and body: 

When the desire to immediately take and post a photo arises, instead take a mental picture. With your fingers make a frame with your fingers and take a mental snapshot of that beautiful sunset or breakfast plate for yourself, not your social media network. You are more likely to remember this memory if you engage with it with all of your senses in the present moment. We can’t be fully immersed in our real lives when we’re too preoccupied with snapping pictures and posting status updates. 

Digital minimalism: 

Disabling the notifications on your phone can help you to minimize your digital dependency. Do this for all the apps including Instagram, Facebook, Pinterest, dating apps, news sites, or any other app from which you receive notifications.  

Technology addiction is one of the main reasons for sleep deprivation. Make sure that you turn off the screen an hour before going to bed. Do not keep these devices in your bedroom otherwise, you will get distracted. Also, it will prevent you from using your phone right after waking up in the morning.  

Try to make and implement the rule of “phone stacking” at family meetings and dinners. Put all the phones or tablets in the corner or middle of the table. Don’t allow anyone to use the phone during that time.  

When you’re driving, set your phone to Do Not Disturb mode and keep it out of reach and sight. Hands-free phone systems, too, slow down response times and impair concentration while driving. Participate in a digital detox retreat. It may be a personal vacation or a family vacation without screens. Take a break from work emails, social media, and text messages. Begin with a Sunday and work your way up to a week or even a month! 

You must effectively manage your time. You can achieve a healthier balance by picturing your life divided into thirds. Probably spend eight hours a day at work, eight hours sleeping, and the remaining 8 hours doing whatever you want. Workaholism is counterproductive. Working smarter rather than harder, and making time for leisure, hobbies, and relaxation, allows our imaginations to wander and wonder. As a result, our work time is much more concentrating and effective. 

To use your mobile phone as a device rather than a toy, gradually disengage from it more frequently. Not just in silent mode, but completely turned off. 


Smartphones are not required for our survival. We improve our physical, mental, emotional, and spiritual well-being by using them less. 

Beginning to recognise and start changing our habitual reliance on the phone brings us into the present time and frees us from ruminating on the old days or planning. It frees us from the need to act on every whim, whether it’s to pick up the phone and call someone, or to Google how to make natural toothpaste. 

The phone can provide us with the illusion of freedom. It transforms into a mindless entertainment device, a means of taking photos and selfies of any moment. Taking back our freedom from technology begins with the decision to disconnect from technology and reconnect with yourself, nature, and loved ones. 

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