Digital detoxification: 6 keys to disconnecting

Tips to go through a 'digital detox' and learn to live away from screens.

As new technologies advance, they gain the ability to capture our attention and make us use them even when we don't really need them. That is why many people live really "hooked" to the digital world.

In this article you will find several tips to apply the digital detox to your day-to-day life and enjoy quality time beyond the electronic devices.

6 digital disconnection tips to live beyond the screens

It is clear that there is nothing wrong with using a computer or smartphone in leisure time; in fact, there is a lot of interesting and even instructive content on the Internet. However, it is also true that many people have trouble using their free time for anything other than surfing the web and/or playing online video games.

So, if you need to, apply these tips to your life to boost your ability to disconnect digitally when it's not really convenient to keep looking at a screen.

1. Leave an automatic reminder in your e-mail when you disconnect for vacations

Most email platforms allow you to schedule an to program an automatic response for when you receive emails while on vacation.. Take advantage of this option to avoid the temptation to check your work email inbox.

2. Design your own schedule

The Internet is full of digital platforms and social networks designed to "fill" our dead time in the moments of the day when we do not know what to do. But, once you are hooked by their content, it is easy to stay browsing through those contents and scrolling for many more minutes than you initially planned: that torrent of information (part of which has been selected for us taking into account our tastes and our search trends on Google) leads us to lose track of time.

To avoid falling into those situations in which you start looking at the Internet because you have nothing better to do, it is advisable that you structure your time very wellYou should make a detailed schedule of everything you are going to do during the day. Make sure it includes not only the "official" activities you have to take care of, but also what is important to you on a personal level. And, of course, add the time when you will go to bed and turn off the light. These time barriers will serve as a clear reference to know if you are managing the hours of the day well, and when you are starting to overdo it with the use of social networks, YouTube videos, etc.

3. Use action triggers

This is another one of those tips to boost digital disconnection that complements well with the use of a schedule. It consists of memorizing and internalizing clear instructions that associate spaces and places with actions to be carried out.. It can be used for many types of objectives, such as improving work performance, but it is also useful to keep away from distractions in general.

For example, you can memorize these instructions: "when I finish brushing my teeth in the morning, I will go to the bedroom and put on my running clothes". The idea that one action predisposes you to perform the next one progressively, so that you need a great excuse to break that chain of behaviors and get out of the norm by wasting time with distractions.

4. Maintain an active social life

It is essential to incorporate face-to-face encounters with friends and other people you care about into your daily life.. That way, you will avoid having almost all of your social life channeled through the screen (either through chats or social networks). Propose to keep alive a routine of meeting friends at certain times on certain days of the week.

5. On the Internet, distinguish between learning, work and leisure.

It is important that you keep these blocks of activities in mind and that you do not mix them. For example, if you use the Internet to collect documentation for learning, do not mix this action with entertainment on social networks. In this way, you will be you will be much more effective in managing your time and limiting unnecessary Internet use..

6. If nothing works, go to a psychologist

If you notice that you are suffering from a significant problem with Internet use that leads you to lose control of your habits and routines, it is important that you attend therapy. This is the most effective way to overcome behavioral problems.because it gives you the possibility of having professional support adapted to each person and problem.

Looking for psychological support?

If you are interested in having professional psychological assistance in the management of emotions, impulse management in the face of addictions, or concentration problems, please contact us.

At CITA Clinics we offer treatment to people with all kinds of psychological or psychiatric problems, and we have a residential module for admissions designed for patients with addictions. You will find us in our centers in Barcelona and Dosrius (Mataró).