Ditch the Doomscroll with a Digital Detox

While many Americans will participate in Dry January this month and abstain from drinking alcohol to reset their health, for a large percentage of the population it may be time to detox from something else that's causing health problems: our screens. Increased digital stimulation can lead to an array of unwanted health concerns. Physically, it can contribute to eye strain and headaches, as well as what's called "tech neck" and back pain caused by the head position used for watching digital content. The light from excessive screen time can negatively affect sleep patterns, and sedentary screen-focused pastimes can be a contributing factor for obesity and increased risk of cardiovascular issues like high blood pressure and cholesterol. Additionally, mental health can be affected by too much digital content, with some of the concerns being anxiety and depression, irritability and difficulty with focus, an increased susceptibility to the addictive qualities of over-engagement and dopamine triggers, and the impairment of social skills due to lower in-person interaction. If this sounds all too familiar and you're finding the doomscrolling to be at an all-time high for yourself or a family member, it may be time for a little digital detox. It never hurts to take a break from concerning behaviors, and there are a few ways to go about a purposeful screen time reduction. While some find success by simply placing their phone in another room during certain hours of the day, others will find the separation to be more of struggle. First, if you have the willpower, try setting a time limit goal, write it down and place it somewhere you can see and read it daily. Use language such as: "I will limit my personal screen time to 7 to 8 a.m. and 7 to 8 p.m. daily." This makes allowances for job-related screen time and sets clearly defined parameters. If a set time period isn't realistic due to life's demands, try setting a one-hour timer when you open your favorite app. When the timer goes off and you've successfully disengaged, treat yourself to another special reward instead, like a warm bath or a glass of your favorite beverage. Ideally, a treat will train your brain to see logging off as a good thing rather than a punishment. Similarly, iPhone users can set screen time limits through the settings of their phone. To do so, go to "Settings" and scroll down to "Screen Time." Choose "App Limits" and then "Add Limit." Choose the apps that you wish to limit and click "Add." Then choose "Next" at the top and set your preferred time limit. Likewise, in the Screen Time settings, you can also schedule "Downtime" to step away from certain apps for a set period of time. While these settings can be canceled or overridden easily, the idea is that over time you will be able to instill a habit that makes it easier to step away from your screen to do other things instead. If you've struggled to break the screen habit on your own, a more drastic step might be to try a Brick. Brick (found online at getbrick.app) is a company that has invented a physical device that temporarily removes distracting apps and their notifications from your phone without the requirement of subscriptions or a complex setup. After customizing the apps you'd like temporarily blocked, you simply tap your phone against the brick to start the blocking time. To unblock, tap again to regain access. The difference with a Brick is that you need it with you to unblock the apps, which means you can't as easily regain access if willpower is a struggle in this arena. Purchasing a Brick will run you about $50 to $60. With an abundance of these detox strategies at your fingertips, you can strive to create a healthy level of digital consumption that allows time to pursue other meaningful experiences or pastimes in your life.