Category: Mindset

The average person spends over 7 hours per day staring at screens. That’s nearly half our waking hours. Just think of everything we could achieve if we set up a digital detox routine and re-purposed all this time! We could learn new skills, spend more time with friends and loved ones, or have more time for our hobbies. So many new opportunities, if we just found a way to break free from this screen addiction!

In this comprehensive guide, we’ll explore how to create a sustainable digital wellness practice that doesn’t require completely disconnecting from technology. Whether you’re feeling overwhelmed by constant notifications or simply wanting to reclaim your time and attention, I’ll share practical strategies that actually work.

Understanding Digital Overwhelm

Digital fatigue is a phenomenon most of us are struggling with. Unfortunately, it’s such a normalised aspect of our life, that we don’t even notice it anymore. The constant use of screens has some physical effects, such as dry eyes, stiff neck or back pain. However, the psychological effects are even more worrying.

The expectation of constant connection can be mentally draining for a lot of people. You spend a lot of mental energy when you are always checking your social media or your phone, being constantly bombarded with information. This can lead to increased levels of stress and, after long periods, anxiety or depression.

Another unpleasant effect of constant digital exposure is having a dysregulated sleep cycle caused by the blue lights emitted by screens. Blue light imitates the kind of light we get from the sun, so it tells our brains that we should be awake. Exposure in the evening can make it more difficult for you to fall asleep. Inadequate sleep is also responsible for increased levels of stress and decreased productivity.

Last but not least, spending too much time online can be isolating. As great as social media is for connecting with people far away, it is no replacement for real relationships. We need real-life human connection to thrive. We need authentic and deep connections with other human beings. And that is difficult, if not straight-up impossible to achieve online.

This is why setting up a digital detox routine is a great idea for your overall well-being. Intentional technology breaks can can have visible and beneficial effects such as:

• improved social life
• improved sleep
• improved productivity
• less stress

Se let’s get into it and see how you can start setting up a digital detox routine.

The Foundation for Your Digital Detox Routine

First, you should conduct a personal tech audit. Identify any problematic technology usage patterns.

Track your app usage on your phone and identify the apps that take up the most of your time. Do the same for your laptop or tablet. If a social media app is used for more than 1 hour a day, that’s a problem app and you should consider limiting it.

Observe your behaviour throughout the day: are there moments when you tend to reach for your phone more often? Is it during work breaks? Is it before going to sleep? If helpful, use a journal to track your digital usage at different times of the day. Do this for a week, and you should be able to see patterns.

Based on these observations, you can begin to implement solutions to reduce screen usage.

• set limits for your most used apps, or uninstall them altogether
• de-activate push notifications from your social media apps
• unsubscribe from email lists that don’t provide useful information
• create a customised schedule for device-free times throughout your day. For example: no screentime 2 hours before bed, or not checking your phone when going out.
• establish dedicated tech-free zones in your home or workspace. For example: no phones in the bedroom. Make sure you base these rules on your previous observations of your behaviour: your goal is to change habits that don’t serve you.

Essential Digital Detox Practices

The 20-20-20 rule

Implement the 20-20-20 rule for reducing eye strain during computer work. For every 20 minutes of work, take a 20-seconf break and focus your eyes on something that is 20 feet away.

This works, because it takes about 20 seconds for your eyes to completely relax.

I know it’s difficult to keep track of time, especially when you are focused on your work, but you can set up a timer on your phone.

Batch processing emails and notifications

The constant influx of emails and notifications is quite energy-draining, when things are always beep-ing and ping-ing. You are in a constant state of activation, as you have to go back and check the newest message.

A great solution to that is learning to assign a specific – and limited – time for checking your emails and notifications. If you’re at work, check your email every hour.

Read and reply to all the emails, then go back to your work and don’t return until an hour later. And before you panic that you might be missing out, or that you might be ignoring an urgent message, let me tell you: nothing is that urgent. In 99% of the cases, the urgency is all in our head.

Do the same for the notifications on your phone. De-activate your push notifications for all social media apps. Trust me, it’s not the end of the world if you find out about your second cousin’s new profile picture 5 hours later. But your mental health and your attention span will thank you for it.

Create morning and evening routines that don’t involve screens

I know your first instinct in the morning is to reach out for your phone and check out what’s been happening while you were asleep. And because of our globalised and hectic world, there’s plenty to see. But try to resist it, and start off your day in a more mindful way instead.

Consider implementing new habits in the morning, that are more wholesome and can keep you away from your phone:

• meditation
• workout routine
• stretching exercises
• journaling

The same goes for your evening habits. You really don’t want to spend your evening on your phone, exposed to the blue light and constant negativity of news and social media drama. Find more constructive and relaxing activities instead:

• read a book
• unwind with your partner, talk about your day
• catch up with a good friend
• find screen-free hobbies

I know it feels scary to completely change your daily habits. I also know that FOMO is a real thing, and it takes a while to get over it. But it is possible, and you will get over it. You just have to be patient for a few days.

It’s amazing how quickly you get used to this new digital detox routine. And you will love the benefits, no matter how unimaginable it feels right now.

Mindful Technology Usage

No matter how unfortunate the effects of technology usage are, it’s unrealistic to think we can live without it. It’s part of our lives, whether we like it or not. We need to learn to live with it in a way that protects our well-being, while taking the best from what technology has to offer.

As mentioned in an earlier section of this article, it’s a great practice to set boundaries for your social media usage. Social media in itself is not bad. But because of its addictive nature, it’s easy to get carried away. Most social media apps allow you top set up a limit for yourself. Make sure you take advantage of that feature.

While at work, consider exploring productivity techniques that maximise focus, like the Pomodoro technique. The way this works is you do 25 minutes of focused work, without distractions. Then take a 5-minute break and repeat. This is a great method to train your attention, because 25 minutes really doesn’t sound that long, it is completely feasible.

I think it’s pretty obvious that your phone should be on silent while working. But consider using this function for other moments of your day when your focus is required. For example, when meeting a friend for dinner.

Not only is it rude to check your phone when you are talking to someone, but it also takes away from the experience. And at the end of the day, you are the one who is missing on a meaningful conversation and authentic connection.

Practise being more present in everything you do.

Maintaining Your Digital Detox Routine

And now that you have a digital detox routine, you need to make sure that you will stick to it. Otherwise, it’s just a failed experiment.

You do that by implementing the changes one by one. If you go from spending 7 hours a day on your screens to 1 hour, that’s going to be pretty drastic. You won’t enjoy it, and you will require an enormous amount of energy to stick to it. And energy is one thing we don’t have.

But if you only implement a new habit that is meant to reduce your screen time, this is easier. Of all the practices I’ve mentioned, pick one that seems the most feasible for you. Apply it for a week. Only then can you add another one to your daily routine.

Don’t be afraid to re-evaluate your routines and goals. The tips I shared in this article, are things that worked for me. But we are all different, and we have different circumstances. So maybe you need to teak one of these suggestions to fit your lifestyle.

Be flexible. Try out new things. Don’t be afraid to experiment. Be open, and always have your end goal in mind: a digital detox routine that supports your well-being and is easy to follow.

Conclusion

Ready to transform your relationship with technology? Remember, a successful digital detox routine isn’t about completely abandoning our devices – it’s about creating a healthier, more intentional relationship with them.

By implementing these strategies gradually and being patient with yourself, you’ll discover a more balanced approach to digital living. Why not start with just one small change today? Your future self will thank you for taking this important step toward digital wellness!

Did you know that the average person’s attention span has dropped to just 8.25 seconds – shorter than that of a goldfish? In our hyper-connected world, caring for our cognitive health has never been more crucial.

I’m excited to share how intellectual self care can transform your mental fitness and help you reclaim your focus. Let’s explore this fascinating journey of mental enrichment together!

What Is Intellectual Self Care?

Intellectual self care encompasses deliberate activities and practices that stimulate your mind, enhance cognitive function, and promote mental growth. It’s about treating your brain like the powerful muscle it is – one that needs regular exercise, proper nutrition, and adequate rest to perform at its best.

Why Is Intellectual Self Care Important?

Intellectual self care is just another pillar of mental wellness. You want to be mentally strong to be able to face the challenges that life throws at you. With a clear and strong mind, you are better at problem solving, quicker on your feet, better at controlling your emotions and behaviour. A clear and strong mind will also enable you to engage in productive work.

Let’s dive into the different benefits of intellectual self care an how to achieve them.

Improved Attention Span

Sadly, our attention span is constantly decreasing, as a result of short for content and excessive social media usage. It’s getting harder and harder to focus on linear tasks. We are addicted to the constant stimulation, which is reducing our ability to ignore incoming distractions.

Studies show that heavy social media users become less able to ignore distraction in general, which leads to poorer cognitive performance and shrinks parts of the brain associated with maintaining concentration.

If you feel that this might be your case too, you need to take back your ability to focus and expand your attention span. Learn how to build “attention endurance” through progressive mental training. Remember that it’s a process, and you have to stick to it. You will not see results right away, so don’t be disappointing. Attention is like a muscle that takes time to be trained.

We will explore a few effective techniques to improve your attention span later in the article.

Improved Memory

Another side effect of intellectual self care is having a better memory. Stick to your intellectual self care routine, and you will enhance your ability to remember facts and be more organized in your thinking.

We live in a world that is constantly changing, and learning is part of our everyday life. Our minds need to be agile and retain new information all the time. You need mental fitness to memorize all the information you need for your work, hobbies or any other interests you may have.

Problem Solving

Problem solving is the ability to understand what is happening in your environment, identify obstacles and find solutions to help you meet your needs and achieve your goals. Having problem-solving skills can make a difference when looking for a high-paying job, dealing with change and making decisions.

Focus on your mental fitness to improve your overall performance – not only professionally, but also in your personal life. You will be able to understand and assess risk in a more efficient manner, come up with optimal solutions for your problems, and create opportunities for yourself.

Critical Thinking

In a world that bombards us with misinformation, it is imperative to have critical thinking. Algorithms have taken over our social platforms, but also our sources of information. The lines between useful information and clickbait are more blurred than ever. It’s getting increasingly difficult to be well informed.

Because of this, critical thinking is one of the most important muscles you need if you want to make informed decisions. A strong routine for intellectual self care will help you better at logical reasoning and argument analysis. It will improve your ability to identify cognitive biases and overcome them.

This will lead to mental agility, a better understanding of your environment and better decision-making. A huge step towards building the life you want.

How to Practice Intellectual Self Care

Now that we talked about the benefits of having an intellectual self care routine, let’s focus on what it actually consists of?. What can you do, what actions do you need to take to improve your mental fitness? And, most importantly, how can you integrate these new practices in your current life?

Here are the main practices that you can adopt to improve your intellectual wellness and agility. You don’t have to add all of these exercises to your daily routine. Just find a few that are more feasible for your current situation and routines. Think about replacing old habits that don’t serve you, rather than adding new practices to an already busy schedule.

Brain Training

Mental strength requires training, just like you train a muscle for physical strength. In general, it is a good idea to get out of your way to make your brain work. Don’t be passive, challenge yourself.

• Try to remember phone numbers, shopping lists or useful information that you use every day, instead of relying on your phone to do everything for you.
• Do simple mental calculations, don’t just reach out for your phone. Always think of ways in which you could exercise your mind. You can also incorporate cognitive training exercises and apps in your daily routine. We will discuss them in more detail in the following section.
• Practice mindfulness meditation for improved mental clarity. You can start with 5 minutes a day. Try it before going to bed, in a waiting room, on a bus. There are so many idle moments in a day. Be mindful of them and put them to good use.

Games

Another way to improve your mental wellness and agility is to play games. Yes, video games do count. But it’s best to explore strategy games that enhance decision-making skills.

Try puzzle games that boost pattern recognition abilities, like chess, scrabble, video games, crossword puzzles, Sudoku.

Participate in word games for improved verbal processing. There are countless options in your app store.

However, make sure you don’t stick to the same game for a long time. If the game doesn’t feel challenging for you anymore, it’s time to find a new one. Even mind-strengthening games can become routine.

Learning New Skills

Choose skills that challenge different aspects of your cognition. As we’ve established, routine is the enemy of an agile mind. Look for those experiences that make you feel a little out of your depth.

Learn a new language, take dancing classes, learn to knit or play an instrument. A bonus is that eye-hand coordination. But whatever you choose, make sure it’s something new.

Don’t worry about learning skills that are useful in your professional life. Not everything you do is supposed to be monetized. You are doing it for yourself: because it’s healthy for your brain, and because it’s fun. And who knows? It might help you make new friends.

Relaxation

An aspect we often overlook when it comes to mental strength is relaxation. Working on yourself is great. But it’s just as important to take a break. Do not neglect idle time, it’s just as important as productivity. Actually, it’s vital for productivity and optimal results.

• Take breaks during your workday. A 5 or 10 minute break every hour will work wonders for your concentration. It will help you create space and you will get back to work refreshed and more efficient.
• Take your weekends seriously. Unplug form work on your days off and focus on other aspects of your life. Rest, socialize, work on your hobbies. This distance will actually help you put work into perspective and you will come us with better solutions to you problems.
• Last but not least, practice proper sleep hygiene for optimal cognitive function. There’s a reason why we sleep. If it wasn’t necessary, we would have evolved without it. No doubt you noticed that your reflexes, reaction time and cognitive processes are slower when you don’t sleep enough. Set a fixed bedtime and stick to it.

Limit Your Social Media Usage

We’ve already discussed social media and its unfortunate effects on our mental wellbeing. On top of that, it’s highly addictive. Studies show that the brain scans of heavy social media users look very similar to those addicted to drugs or gambling.

• Establish healthy boundaries with digital consumption. Many social media apps allow you to set limits and they will notify or block you when you reach those limits. If this doesn’t work for you, try uninstalling the app altogether. You will be amazed at the amount of free time you gain when you stop scrolling.
• And while the option of a dumb phone might feel a bit extreme or unrealistic in this day and age, there are tricks to make your phone less appealing, like turning the display to black-and-white instead of full colour.
• Create designated tech-free zones and times. Leave your phone out of the bedroom, or turn it off 2 hours before going to bed.
• Actively create space and engagement in the real world. If you are busy with engaging activities and meaningful connections, you are less likely to reach out for your phone.

Read more on how to create a personalised digital detox routine here:

Conclusion

Your journey toward better intellectual self care starts with small, consistent steps. By implementing these strategies, you’re not just investing in your current mental wellness – you’re building a foundation for lifelong cognitive health.

Remember, every moment spent on intellectual self care is an investment in your future self. Ready to begin? Start with just one technique from this guide today, and watch how it transforms your mental landscape!