On digital detoxing
Ruby Prior sets out how to regain control of your time and attention
In our hyper-connected world, digital devices can charm and captivate, but also drain and suffocate. Digital detoxing is a deliberate and temporary break from those devices and screens. This practice allows us to recalibrate our relationship with technology and regain control over our time and attention.
Adam Alter, lecturer at New York University and author of the bestseller Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked, explains modern technology has removed stopping cues previously included in technology to notify us to move on to another task. For example, the end of a TV show episode or a video game level instantly succeeds with the next in the series.
This can leave us feeling lacking in self-control, wanting to stop and yet unable. We know the consequences of over-indulgence in technology, but are reluctant to discover the alternative.
As Alter explains, the benefits of a digital detox are profound and multifaceted:
It provides a respite for our overstimulated brains, enhancing cognitive function, creativity, and mental clarity
It fosters deeper human connections. We rediscover the joy of face-to-face conversations and the intimacy of shared experiences, away from the virtual connections we may find online
It encourages a return to nature, which can profoundly reduce stress and increase a sense of well-being and connection to our unchanging environment.
Retreats, often in tranquil natural settings, offer a unique opportunity for digital detoxification. Many teachers and retreat owners incorporate digital detoxing into their retreats, helping participants to recalibrate their relationship with technology. Even if it’s not an official part of the retreat, it’s always easier to find the space to switch off when you’re away from the incessant digital buzz. Either way, a digital break during a retreat can serve as a stepping-stone to healthier digital habits, paving the way for a more balanced life on the return home.
A successful digital detox begins with setting clear intentions and boundaries:
Define the duration of your detox – a weekend, a week, or even a month
Inform friends and family about your detox plans to minimise unexpected digital obligations
Turn off notifications on your devices, delete or hide tempting apps, and create a comforting physical space free from screens
Research by the University of Chicago has shown that the proximity to your phone increases the amount of use and limits your available cognitive capacity. Carving out time in your day when your phone is in a different space or more challenging to reach for can increase mental acuity.
During your detox, prioritise activities that nourish your mind and body. Read a book, go for a hike, cook a meal from scratch, have a massage or engage in a creative hobby. Use this time to explore new interests and rediscover old passions that may have been neglected due to digital distractions.
We don’t have to look at a digital detox as a total rejection of technology but as an opportunity for rebalance. Afterwards, gradually reintroduce technology into your life mindfully. Ask yourself whether a particular app or device enhances your life, or detracts from it. If the latter – take pleasure in deleting it.
Whenever and however you choose to do it, digital detoxing is a powerful tool to counter the overwhelming influence of technology in our lives. In this age of constant connectivity, it offers a valuable opportunity to rediscover balance and lead a more intentional, fulfilling life.
RETREATS WHERE YOU CAN DIGITALLY DETOX
Retreats around the world, from the Scottish Highlands to Thai beaches, feature digital detoxing as a way to create more space in your life. Choose to digitally detox on a Reclaim Yourself digital detox yoga weekend at a majestic Cumbrian castle, on a personal retreat in the French mountains at Alikats, or on a full-scale ayurveda panchakarma programme to detoxify and restore your body’s natural healing capacity at Atmantan in India. Take a look at more digital detox retreats.