Self Care Bee

Why Is Social Self Care Important? Essential Guide to Nurturing Your Social Well-being

Did you know that people with strong social connections have a 50% higher chance of living longer than those with weaker social bonds? In today’s fast-paced digital world, we often overlook one of the most crucial aspects of our well-being – social self care.

From the warmth of a friend’s smile to the comfort of a meaningful conversation, our social connections shape not just our happiness, but our very survival. Let’s explore why social self care is important, and why prioritising your social well-being might be the missing piece in your self-care routine!

Why Is Social Self Care Important?

Social self care is the practice of actively and intentionally nurturing interpersonal relationships. Its role in our overall wellness is paramount. Social interaction and a feeling of belonging to a community are essential for our emotional well-being.

Social connection is directly responsible for influencing our brain chemistry. Positive social interaction releases feel-good hormones, reduces anxiety and helps regulate our nervous system.

Studies have shown that people who have strong ties to their communities and fulfilling relationships have an increased survival likelihood by 50%.

This effect is comparable to quitting smoking and exceeds many well-known risk factors for mortality.

This makes sense from an evolutionary standpoint: we used to live in tribes, relying on the people around us for safety. As pretty defenseless primates, we found our strength in numbers. Being part of a larger group would ensure that we could defend ourselves against natural predators, and we could work together to build shelter and gather resources.

Under these conditions, isolation would have been a threat to survival. Not being part of a social support network would feel unsafe, it increase feelings of anxiety. We evolved to rely on each other, and these instincts have not going to away. Our bodies are wired to thrive in communities.

The Science Behind Social Connections

When discussing why is social self care important, we have to start with the science behind social connections. Let’s deep dive into how social support networks influence resilience and coping mechanisms.

When we engage in positive social interactions, several fascinating changes occur in our brain:

1. Neurotransmitter Release

Oxytocin (often called the “bonding hormone”) is released during positive social interactions. It promotes trust, empathy, and attachment while reducing anxiety
Dopamine levels increase, creating feelings of pleasure and reward that motivate us to seek out more social connections
Serotonin production is boosted, helping to regulate mood and contributing to feelings of happiness and contentment

2. Brain Structure Changes

Regular positive social interactions can actually strengthen neural pathways in areas related to empathy and social cognition
The prefrontal cortex, which handles emotional regulation and decision-making, shows enhanced activity
The amygdala (our emotional processing center) becomes better regulated, helping us manage stress and emotional responses

3. Stress Response Modification

Social support reduces activity in the hypothalamus, which controls stress responses
This leads to lower cortisol levels (the primary stress hormone)
The presence of supportive others can actually dampen our neural response to threatening situations

4. Memory and Learning Benefits

Social interactions stimulate the hippocampus, enhancing memory formation and recall
Learning in social contexts often leads to better retention and understanding
Social engagement helps maintain cognitive flexibility and can protect against cognitive decline

5. Pain Processing

Positive social connections can activate the brain’s natural pain-suppressing mechanisms
The presence of loved ones can reduce activity in pain-processing regions of the brain
This explains why social support can help people cope better with physical pain

Signs You Need More Social Self Care

Feeling lonely now and then is normal, our feelings tend to fluctuate and respond to the events in our lives. But if this a constant feeling in your life, you need to introduce some social self care practices in your routines. Please don’t overlook it, this is serious.

A 2018 study found that social isolation is associated with:

29% increased risk of depression
32% increased risk of anxiety disorders
26% increased risk of suicidal ideation
Cognitive decline equivalent to 8 years of aging

No need to panic if your social circle isn’t that extended. The quality of the relationships is more important than quantity. So it’s better to focus on strengthening the relationships you already have and create meaningful connections, rather than become a social butterfly.

It’s also a good idea to focus on real life connections, instead of the digital ones. Relationships are strongest when interactions are face-to-face.

Benefits of Prioritising Social Self Care

So why is social self care important, and why should you go out of your way to prioritise it?

First, strong social connections enhance emotional resilience. If you have friends you feel safe to share your problems with, it will help lighten the burden. Processing your issues out loud helps with emotional regulation. Doing so in the company of someone you trust enhances the feeling of safety. It also helps to have an emotional support system while facing difficult times.

Having a strong social support network can also contribute to achieving your personal and professional goals.

When you feel surrounded with people you trust, you are less likely to live in fight-or-flight mode, or to be overwhelmed by stress. The knowledge that you have the support of your loved ones can help overcome hurdles with ease, and come up with faster and better solutions to your problems.

Having and maintaining social connections has long-term health benefits. Social support reduces depression and anxiety symptoms. In fact, people with strong social networks (no, not the digital ones!) have a 75% lower risk of developing clinical depression. I’d say that’s a pretty strong incentive to start prioritising social self care right now.

Practical Strategies for Social Self Care

So, where do you start your social self care practice?

Focus on building and maintaining meaningful relationships. Remember, the quality of your relationships is more important than the quantity. Invest time and attention in your friendships. Here are a few things to keep in mind:

Invest time and effort into your relationships

Meaningful relationships take time and effort. You need to schedule time to catch up with your friends, reach out and stay in touch. Book activities you can do together around common interests.

Have regular date nights with your partner. If you are the kind of person who always pushes these things back because you are too busy, it’s a good idea to block time in your calendar for these things.

Get comfortable with uncomfortable conversations

Meaningful relationships make space for uncomfortable conversations. The lack of conflict is not a sign that things are going great, on the contrary: it’s a sign that something is being overlooked or suppressed.

We are unique human beings, all different form one another, so it’s natural that our interests don’t always align. This is why it’s important to have those uncomfortable conversations. Be honest, open and understanding. This is an opportunity to communicate and strengthen your connection.

Be authentic

You can’t have a real relationship with someone if you are hiding your real self. Many of us have been conditioned to be ashamed of certain character traits or inadequacies. The social media driven world we live in teaches us that we have to display a perfect image and perform rather than be.

Unfortunately, people feel if you are not being authentic and they naturally gravitate away from you. Work on being yourself and stop trying to be perfect. After all, it’s our quirks and our uniqueness that make us interesting to others.

Give and take

Meaningful relationships are well balanced. If just one person in the relationship is putting in the effort, it can never feel rewarding. Make sure you listen as much as you speak. Make sure you reach out and come up with initiatives. Don’t rely on the other person to keep the whole thing afloat, because they will tire of it eventually.

In the same way, if the other person is not contributing to the relationship, you might want to have one of those uncomfortable conversations and understand why this is. Express your feelings and needs, and if the other person if not willing to contribute, this might not be a relationship worth your time.

Overcoming Barriers to Social Self Care

I know, we all live busy lives. Often the simple fact of surviving takes up all the time we have in a day. We have so many work and personal engagements, that it’s often difficult to squeeze in social activities into our already full schedule.

But as we’ve already discussed, looking after your social well-being is not a luxury. If you find it difficult to find time for social interactions, maybe it’s a good idea to go back to your reason: what is the motivation for wanting a better social life?

Remind yourself that you are doing this because you want to be healthy, to live longer, and you want a calmer nervous system.

While it can be difficult to add something to an already crammed schedule, ask yourself whether it’s possible to replace something that doesn’t quite serve you. For example, if you spend your evenings scrolling on your phone, could you sacrifice one of those sessions in a week and replace it with a friendly catch-up?

When you see things on these terms, you realise it’s not about just another thing you have to do, it’s about prioritising the habits and behaviours that promote health and well-being.

Conclusion

Social self care isn’t just a luxury – it’s a fundamental necessity for our well-being. By understanding its importance and implementing practical strategies, we can create a more connected, fulfilling life.

Remember, investing in your social well-being today creates a stronger, more resilient you for tomorrow.

Ready to take the first step? Start by reaching out to one person in your social circle today!

Essential Social Self Care Tips: Nurturing Relationships Whilst Taking Care of You

Did you know that people with strong social connections have a 50% increased chance of longevity? Yet in our hyperconnected world, maintaining genuine relationships whilst protecting our emotional wellbeing can feel like walking a tightrope.

In this article, we will explore a few social self care tips to nurture our social connections without depleting our energy reserves. From setting healthy boundaries to cultivating meaningful interactions, these social self care strategies will help you create a more balanced and fulfilling social life.

Understanding Social Self Care and Why It Matters

Social self care is the practice of intentionally nurturing and maintaining social connections. It’s an essential component of self care and directly responsible for your overall wellbeing.

People with healthy social connections are less likely to suffer with mental illness, are better adjusted and tend to live longer on average. Social interactions are necessary for our mental health.

We developed in tribes, we depend on communities, we are social animals. Isolation can give you a sense of insecurity and exacerbate anxiety. So you need to have a strong support system and a feeling of belonging to feel safe and thrive.

Unfortunately, the demands of our modern lifestyle make it more and more difficult to create – or even maintain – strong, reliable relationships. We are always too busy, caught between endless responsibilities, which leave us no time to catch up with friends or engage in social activities.

Because social interaction is not an immediate need, we tend to overlook it.

Our time is divided between the efforts to put a roof over our heads and the need to look after our families. Our attention is caught by different social media platforms. We are so exhausted by the end of the day, that we decide to postpone social activities for later, when we feel we will have more time.

But this time never comes, as every day looks the same. And before you know it, your friendships are reduced to exchanging memes and empty conversations over instant messaging apps.

Investing attention and time in social self care is the best way to invest in your overall health and claim back control over your life.

Essential Social Self Care Tips for Everyday Life

So how do you make time for a social life when you already feel depleted with everyday challenges? Here are a few social self care tips you can apply to improve your relationships.

Create realistic social schedules that prevent burnout

We’ve all been there: we decided that we needed to make a change starting tomorrow, and then we went all in. This is how burnout happens. No matter how much you want to, or how good you think something is for you, you can’t implement a big change overnight. You can’t do it all. Nor should you.

If you didn’t have much of a social life, jumping into it every day and creating a demanding social schedule is not realistic. Try to implement changes gradually, while considering your other needs, as well as honouring your personal limitations.

I confess I definitely did this after I read about the negative effects of social isolation: I set up a draconian schedule, where I had to socialise daily. I put so much pressure on myself, that I was exhausted after only a week.

If you’re used to going out once a month, start by increasing it to twice a month. Socialising should be pleasant, not energy-draining. It’s also a good idea to do a life audit and see if there is something you do every day and doesn’t quite serve you.

Like if you watch Netflix and hour every day, it might be useful to replace one of those hours in the week for social self care. This way, you won’t feel like you are piling on another task into an already busy schedule.

Another thing is to know yourself. If you’re not the type of person who enjoys going to parties, you don’t have to go. There are other ways to socialise. You don’t have to exhaust yourself physically and mentally over something that doesn’t bring you any joy. Choose outdoor activities instead, like having a picnic, or going to outdoor yoga classes.

Master the art of saying ‘no’ without guilt

If you feel tired, or not up to it, feel free to say no. Many of us are afraid to refuse, because we think we might be perceived as rude. But in reality, people aren’t nearly as preoccupied with our actions as we seem to think. Most of the time, they just gloss over it. We are the ones beating ourselves up in the middle of the night over something that everybody else forgot a long time ago.

It’s also important to remember that you are the owner of your own time, and it’s your right to say no. Don’t worry, your friends will not get mad if you skip drinks one week because you aren’t feeling that social. And if they do, what kind of friends are they, anyway?

Learn to set and communicate personal boundaries

When it comes to social self care tips, one of the most overlooked is learning to communicate your boundaries. Social self care isn’t about being a social butterfly. It’s also about knowing when to tax that which is not serving you.

Setting personal boundaries is something that sounds scary, but once you get the hang of it, it’s actually quite easy. If you have that pesky friend who keeps calling late in the evening to vent about their day, find the right moment and ask them to stop.

When enforcing boundaries, the trick is to be able to give an alternative as well. For example:

“I understand that venting is important for you, and I want to be a good friend to you. But I don’t have the mental energy give you my full attention late in the evening. Should we do this Saturday morning over coffee instead?”

This way:

you are limiting the unwanted behaviour to once a week instead of nightly,
you are moving it to a time you are better equipped to deal with it in a healthy manner, and
you are addressing and enforcing your boundaries.

Don’t worry, adults are able to deal with their own feelings. Disappointment and rejection are also part of healthy relationships, and we have all learnt to regulate them.

So by enforcing your boundaries, you are not causing a big catastrophe, and you will not lose any friends. You will just teach them to respect you, and encourage them to be more open and honest with you as well.

Building Meaningful Connections Through Self-Aware Socialising

Identify qualities of healthy relationships

Another essential aspect of social self care is being able to identify the difference between meaningful connections and unhealthy relationships. Not everyone you spend time with is a real friend.

Friendship is actually based on trust, empathy and respect. If any of these ingredients is missing, you should question the quality of that relationship and whether or not it is serving you. Since there is very little time and energy left in our day for a social life, you should make sure that at least the interactions you have are beneficial.

Trust is healthy in a friendship; manipulation is not

Open communication is healthy; gossip is not

Reciprocity is healthy; one-sided-ness is not

A sense of security within your relationship is healthy; fear of reprisal is not

Boundaries are healthy; self-serving behaviour is not

Disagreement is healthy; fights are not

Respect is healthy; disrespect is not

Support is healthy; undermining or ignoring the other person is not

Honest feedback is healthy; sycophantic behaviour is not

Accountability is healthy; dismissive excuses are not

Constructive criticism is healthy; mockery is not

Always learn to pause and ask yourself how you feel about a relationship, a conversation or someone’s behaviour towards you.

Did it make you feel uncomfortable? And if so, why?
Was their intention to help, or hinder you?
Are their words coming form a place of love and respect, or form that of hurt?
Are they helping you see your shortcomings, or are they lashing out?

Practise authentic communication

And while you’re at it, don’t forget to be just as critical towards yourself. Too often we fall into unhealthy patterns without realising it. We can display toxic behaviours as well. That’s why it’s so important to have real friends, who are able to hold you accountable.

Be open to criticism, real friends can be the mirror you need to see yourself from the outside, without the veil of excuses we all have.

Be honest and demand honesty in return.

Cultivate deeper connections with existing friends

If you feel like there’s no time to develop new friendships, you are right. Most adults are friends with the people they met in high school or university, and the reason is very simple: we had way more time back then.

Making new friends requires a lot of time spent together, earning trust, learning things about each other, creating memories together. When you work 12 hours a day, it’s a bit hard to find time for that.

But chances are, you already have a bunch of friends that you can reach out to. Regardless how superficial that relationship is, you can always go deeper.

Don’t be afraid to reach out to people you haven’t spoke with in a long time, even years. They will most likely be happy to hear from you. And I’m willing to bet the reason for the relationship coiling off is lack of time, a more demanding schedule and new priorities.

One of the best social self care tips out there is this: re-kindle those connections where the foundation is already set, reach out to those people where there already is common ground.

Only this time, try to be more open. Try to have deeper conversations, to establish a deeper connection with this person. Don’t worry about being misunderstood or judged. They are probably holding back for the same reason. When you show vulnerability, people usually respond in the same way.

Digital Detox and Social Media Boundaries

I mentioned earlier that social media is taking up a lot of our time, which we could be using for social self care. And our addiction to the digital world is worrying: did you know that the average person spends over 7 hours a day staring at screens?

The negative effects of excessive screen time have been well documented, so why not replace some of this screen time with social self care activities? Start tracking your app usage. Is there an app you are using more than 30 minutes a day? If the answer is yes, try to cut back on that.

A lot of social media apps have the option to set limits for yourself. Make use of this awesome feature, it’s your best friend in your digital detox journey. If you feel this isn’t enough, you can uninstall the app completely. You are less likely to spend hours on Instagram when the only way you can access it is via a laptop.

Create boundaries for online communication and be more mindful of online engagement. As absorbing as it might be, online socialising is not as rewarding as face-to-face interactions. Your online friends, while they serve a purpose, are not your real friends. Try to comment less, and go out in the real world more.

Check out this article for more ideas on creating a digital detox routine:

Digital Detox Routine: Simple Steps to Reclaim Your Time and Focus

Nurturing Relationships Without Depleting Your Energy

One last thing: while cultivating relationships is essential for social self care, don’t forget to make time for yourself too. Alone time is also essential for our emotional wellbeing. Depending on how much of an introvert you are, you may require more or less. But don’t feel guilty for taking time off to recharge your batteries.

Find a good balance between alone time and social activities. Take the time to know yourself and understand your unique needs, and adapt your social self care routine to fit them.

There is no universal recipe, we are different and we all have different needs. Understand that knowing yourself is a process, that involves trial and error. Be patient and compassionate with yourself.

Conclusion

Remember, taking care of your social wellbeing doesn’t mean being available 24/7 or saying yes to every invitation. It’s about creating meaningful connections while honouring your own needs and boundaries.

Start implementing these social self care tips today, and watch how they transform both your relationships and your personal wellbeing.

Your social battery – and your friends – will thank you for it!

Environmental Self Care: How to Nurture Your Wellbeing and the Planet

Self care isn’t just about personal rituals – it’s about connecting with the world around us. Environmental self care represents a transformative approach to wellness that recognises the deep interdependence between individual health and planetary well-being. By understanding how our personal choices impact the environment, we can create meaningful practices that nurture both ourselves and the Earth.

In this article, we will explore

what is environmental self care
why it is important
how it can contribute to your overall well-being, and
how to make it a part of your daily self care practices.

So let’s deepdive into what it means to adopt an earth-centred wellness mindset!

Understanding Environmental Self Care

Environmental self care is the practice of looking after your well-being, while being aware of – and attuned to – the environment around you. And if you think there is no connection between your well-being and the environment, think again. Air pollution alone is responsible for headaches and anxiety, asthma, lung cancer and cardiovascular disease, to name but a few.

Your immediate environment is also responsible for your mood. Studies have shown that people who have regular access to parks, forests and gardens, have better physical and mental health, as well as improved well-being. Doctors in Japan actually prescribe forest bathing as a treatment for both mental and physical wellness.

It makes sense, if you think about it: human beings have an innate inclination towards nature, which is their evolutionary habitat. We were not meant to spend our entire lives in concrete jungles, inhaling toxic fumes.

So if you want to step up your self care, it’s time to have a holistic approach and incorporate environmental wellness into your daily practices.

Mindful Consumption and Sustainable Practices

One of the first steps you can take in your environmental self care journey is adopting a more mindful approach towards consumption and sustainability.

We live in a world where everything is about buying more.

You’re in a bad mood? Go on a shopping spree.

You had a bad day? Get yourself some comfort food.

Your neighbour has a fancy car? Time to work harder and get yourself an even fancier one.

The problem is, this mindless overconsumption is draining the planet’s resources and is the main culprit for the acceleration of global warming. The ecosystems are affected by it, nature around us is affected, and so are we.

There are a few simple tweaks you can make to adjust your lifestyle to benefit both your well-being, and the planet’s.

1. Reduce Your Personal Environmental Footprint

Your personal environmental footprint is the impact your everyday activities have on the environment. Every choice you make has an impact on the planet – from the things you buy, to your choice of holiday destination. Everything requires energy and resources.

You can start reducing your environmental footprint, by being more conscious and intentional in your choices. Here are a few things you can start doing right now in your environmental self care journey:

Reduce your use of single-use, disposable plastics. Studies show that we now have plastic in our brains, and the amount of plastic we ingest is growing ever year. Now that’s scary!
Reduce your waste. From food to clothing, make sure you only buy what you need and that you use up your products before buying new ones.
Drive less. The use of fuel is one of the top polluters in our world. You can contribute less to it by cycling or using public transportation. Not only is it good for the planet, but it’s also great for your health and you wallet. How’s that for a win-win situation?
Reduce water use. Did you know that 1% of the Earth’s water is available for human consumption? Time to be more mindful of how you use it then! Start with small steps, like not letting the water run while are brushing your teeth.
Support local businesses. Buying locals is not only good for the businesses in your region. It also prevents he consumption of huge quantities of fuel, which is required to ship products all around the world.

2. Make Conscious Consumer Choices

Environmental self care is about changing your mindset: from consumer-driven to intentional.

Before purchasing something, try to answer these questions first:

Why am I buying this product?
Do I need it, or do I want it?
Could I do without it?
Are there any products already in my possession that could serve the same function?
Would I still want it in a week’s time?

It’s not about a scarcity mindset. You don’t have to deprive yourself of the things and activities you love, that’s not the goal. But rather to get you to actually think before buying. For example: do you really need that second brown leather bag, or could you make do with the one you already have?

If you ask yourself these questions, you will be surprised to notice how many things you don’t need enter your life every day.

3. Explore Minimalism and Intentional Living

One of the side effects of conscious consumption is a clutter-free life. When you don’t surround yourself with stuff, when you don’t equate your happiness or well-being with the material objects you can buy, you will notice your mindset will shift and you will feel more free mentally.

Most people who adopt a minimalist lifestyle talk about mental clarity and reduced anxiety as being the first noticeable effects. The degree of minimalism you adopt in your lifestyle is up to you. You don’t have to strip your home bare and live a frugal life. A minimalist lifestyle is customisable.

Like with everything, do what works for you. Stat exploring the minimalist lifestyle from a place of curiosity, rather than following a strict set of rules. Play around with it and have fun.

Nature Connection Techniques

When it comes to environmental self care, nothing is more effective and easy to achieve as connecting with nature. We have evolved in nature, and we are part of it. Our circadian rhythm, our mood, our physical health are all connected to the environment around us. Nature cleanses the air we breathe and soothes our nervous system.

So if you want to care for yourself, the easiest thing you can do is nature therapy.

We spend way too much time indoors, in front of screens, mostly immobile. While this can’t be helped during working hours, we can definitely change the way we choose to spend our free time.

Instead of Netflix and gaming, try going for a walk in your local park.
Instead of catching up with your friends in a bar, arrange to meet somewhere in nature.
Instead of having a meal in a restaurant at the weekend, go for a picnic.
Pick up new hobbies that require you to be in nature, such as gardening or hiking.

Arrange your life in such a way that your entertainment is centred around nature. Change your mindset to prioritise connecting with nature. See if your favourite activities can be moved outside. And try to convince your friend to join you as well. Chances are, they are bored with the same old places and activities anyway.

Mental Health and Environmental Awareness

We’ve already discussed the impact your connection with nature and the environment can have on your mental health. And if you try implementing some of these suggestions, you will see an improvement in mood right away.

However, focusing on environmental self care can also have a less desired side effect – eco-anxiety. While we become more aware of our interdependency with nature, we also become more aware of the degradation of nature.

We are constantly bombarded with news about record-breaking temperatures, increasingly violent weather phenomena and failing ecosystems. It can be quite overwhelming, particularly if you are close to nature and feel part of it.

While brushing off this kind of information is not possible – or even advisable – it’s important to also learn to insulate ourselves against bad news and protect our mental health. It doesn’t mean we should stop caring about the environment. But it’s worth understanding that a depressed and defeated mindset doesn’t help us, and it doesn’t help the environment.

To keep your spirits up and build resilience in the face of ecological threats, find a community-based ecological support network. This will also boost your social life, which is an essential ingredient for a healthy and fulfilled life. Social self care is a pillar for your mental and emotional well-being. More on the benefits of social self care here:

What Is Social Self Care? A Simple Guide to a Healthy Social Life

Connecting with like-minded people and engaging in actions that are meant to make a difference will help you feel empowered.

If you don’t know where to start, look up environmental groups in your local area. Find facebook groups of like-minded people. If you can’t find any near you, maybe it’s time to start one yourself. It’s a wonderful opportunity to meet new people, be engaged and create purpose.

Organise forest or beach clean-ups with your friends. It’s a refreshing change from your usual activities, it helps you move your body and stay in nature, while doing something that makes you feel useful.

Conclusion

Environmental self care is more than a trend – it’s a powerful approach to personal and planetary healing. By embracing practices that nurture both individual and ecological well-being, we can create meaningful, sustainable change that resonates far beyond our immediate experience.

Digital Detox Routine: Simple Steps to Reclaim Your Time and Focus

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!