Digital Detox: 10 Ways to Create Tech-Free Boundaries at Home
If you think you're addicted to the internet, don't worry, just give yourself a break every now and then
Liz Durnan
1 April 2015
Houzz Australia Contributor. Previously a freelance writer and editor at a variety of magazines and websites in London, New York and Sydney. Now I live in the Blue Mountains bush in a strawbale house that we built from scratch. I write about my passions – mainly books and sustainable housing – while writing a book and attempting a permaculture garden.
Houzz Australia Contributor. Previously a freelance writer and editor at a variety... More
Ever been in a social situation where someone is only half paying attention to you because they’re too busy looking down at their phone, reading their emails, texting or checking how many likes their last social media post received? Ever felt like grabbing the phone and throwing it in the bin? I’ve done this and while it sounds extreme, it was a very close friend and half in jest. Is it really too much to ask the undivided attention of an old friend when dining at a restaurant?
I’m not perfect though and it’s not as if I don’t love the online world. In reality, I love how it keeps me connected with my overseas friends, I’m addicted to daily news sites, I check social media pages often, I write articles online such as this one; but I’ve made my children lose their temper with me because they can’t get my undivided attention when I’m too busy doing said activities.
Is any of this really surprising, with various research now likening social media addiction and internet use to drug addiction? There are now even luxury resorts that offer digital detoxes for the people who are truly addicted. I don’t think that’s necessary, though; it’s possible to create sacred times and places around the home where digital devices are a no-go. Here are a few ideas.
I’m not perfect though and it’s not as if I don’t love the online world. In reality, I love how it keeps me connected with my overseas friends, I’m addicted to daily news sites, I check social media pages often, I write articles online such as this one; but I’ve made my children lose their temper with me because they can’t get my undivided attention when I’m too busy doing said activities.
Is any of this really surprising, with various research now likening social media addiction and internet use to drug addiction? There are now even luxury resorts that offer digital detoxes for the people who are truly addicted. I don’t think that’s necessary, though; it’s possible to create sacred times and places around the home where digital devices are a no-go. Here are a few ideas.
1. Enjoy the outdoors
I’ve heard every excuse in the book from people who refuse to disconnect, including, “But I work in television, I’ve got to be available 24/7…” And I’m not talking about young people, but people my own age, i.e. not that young. If you’re a doctor on call or work in emergency services, then I get it. But if we don’t switch off completely every now and then, we actually become less productive. There’s nothing like a break to refresh you, and lounging outside without your devices every now and then, while breathing in some fresh air, can provide that break. And it’s free…
I’ve heard every excuse in the book from people who refuse to disconnect, including, “But I work in television, I’ve got to be available 24/7…” And I’m not talking about young people, but people my own age, i.e. not that young. If you’re a doctor on call or work in emergency services, then I get it. But if we don’t switch off completely every now and then, we actually become less productive. There’s nothing like a break to refresh you, and lounging outside without your devices every now and then, while breathing in some fresh air, can provide that break. And it’s free…
2. Make breakfast sacred
Designate certain times of the day when there’s no screen time and everyone stays off their phone or laptop. Breakfast is a great time of day for this, especially on the weekend. By starting the day not squinting at the screen, you set up good habits and won’t be already worn out by the time you start the day. Try something old-school in the morning, such as the radio, for a change.
Designate certain times of the day when there’s no screen time and everyone stays off their phone or laptop. Breakfast is a great time of day for this, especially on the weekend. By starting the day not squinting at the screen, you set up good habits and won’t be already worn out by the time you start the day. Try something old-school in the morning, such as the radio, for a change.
3. Dine without distraction
Even better, why not make all mealtimes screen-free? Focus on the food and interacting with family – or just the food, if you live alone. It’s even supposed to be healthier as it is said we eat less if we focus on the act of eating, rather than mindlessly eating while thinking of something else.
Even better, why not make all mealtimes screen-free? Focus on the food and interacting with family – or just the food, if you live alone. It’s even supposed to be healthier as it is said we eat less if we focus on the act of eating, rather than mindlessly eating while thinking of something else.
This goes for dining with friends or having people over. There’s nothing wrong with creating a tech exclusion zone when entertaining. Your friends might even thank you for it, even if they are reluctant to leave their devices at the door.
4. Read off-screen sometimes
People sometimes talk about online and print as if it has to be one or the other. But in reality, many of us enjoy both. While I love online, I like to feel an old-fashioned newspaper or magazine in my hand every now and then. It also allows you to focus in a different way, whereas we tend to get distracted online and jump around from one site to another.
And I’ve never got used to the idea of reading novels on an e-reader, although I know many people who like to switch between the two.
More: Why Real Books Will Never Die
People sometimes talk about online and print as if it has to be one or the other. But in reality, many of us enjoy both. While I love online, I like to feel an old-fashioned newspaper or magazine in my hand every now and then. It also allows you to focus in a different way, whereas we tend to get distracted online and jump around from one site to another.
And I’ve never got used to the idea of reading novels on an e-reader, although I know many people who like to switch between the two.
More: Why Real Books Will Never Die
5. Watch a movie
This is an odd one because I’m talking about digitally switching off, but I don’t count TV, and sometimes it seems rather quaint and old-fashioned. I personally hardly ever watch it anymore, so sometimes I make myself get off the internet and watch a good old box set or movie. I also find myself telling my kids to watch it too. Even though it was considered a scourge when I was a child, now I consider it a break from the internet. One thing I can’t bear though is when I catch my son watching TV and looking at his i-Pad at the same time!
This is an odd one because I’m talking about digitally switching off, but I don’t count TV, and sometimes it seems rather quaint and old-fashioned. I personally hardly ever watch it anymore, so sometimes I make myself get off the internet and watch a good old box set or movie. I also find myself telling my kids to watch it too. Even though it was considered a scourge when I was a child, now I consider it a break from the internet. One thing I can’t bear though is when I catch my son watching TV and looking at his i-Pad at the same time!
6. Have a games night
Ah, how I love to play real games. I was sad to realise recently that my children knew none of the old card games that I grew up playing as a child – because no-one had taken the time to teach them, as my parents and grandparents had. Many of these games assisted development in numeracy (not that we gave that a thought) and were also interactive. Now I’m making time for us all to sit down to play them every now and then.
Ah, how I love to play real games. I was sad to realise recently that my children knew none of the old card games that I grew up playing as a child – because no-one had taken the time to teach them, as my parents and grandparents had. Many of these games assisted development in numeracy (not that we gave that a thought) and were also interactive. Now I’m making time for us all to sit down to play them every now and then.
It’s good to assign a regular night – say, a Friday – when the whole family sits down and plays board games together. I am loving rediscovering Monopoly, Scrabble, Cluedo and chess and my children are too. It’s very different from spending screen time alone on computer games, and they don’t get in a bad mood when the games are taken away.
More cool kids activities
More cool kids activities
7. Make the bedroom a no-screen zone
It’s all too easy to start using the phone or taking the laptop to bed, but too much screen time close to bedtime is thought to be bad for our sleep. Why not make this one room in the house where you have no screens at all?
More: Breakfast in Bed … And Other Important Activities
It’s all too easy to start using the phone or taking the laptop to bed, but too much screen time close to bedtime is thought to be bad for our sleep. Why not make this one room in the house where you have no screens at all?
More: Breakfast in Bed … And Other Important Activities
8. There’s an app for that
Well, it sounds a bit ironic to use technology to help us switch off from technology but it’s a crazy world out there and there are now many apps and websites to do just that. They can really help you to focus on one thing at a time. So if you work from home but find yourself so distracted by certain websites that you get to 5pm and have barely done a thing, it might be time to download one of these. They can block out popular sites for a certain amount of time, they can analyse your usage to show how much time you’re spending on certain sites and help you manage time better.
So plan your day – allocating time for answering emails, time for social and news sites and if your job allows, switch off your phone or email completely for hours of the day to help you focus. It can sometimes be impossible to do anything if you’re bombarded with messages and feel compelled to reply.
Well, it sounds a bit ironic to use technology to help us switch off from technology but it’s a crazy world out there and there are now many apps and websites to do just that. They can really help you to focus on one thing at a time. So if you work from home but find yourself so distracted by certain websites that you get to 5pm and have barely done a thing, it might be time to download one of these. They can block out popular sites for a certain amount of time, they can analyse your usage to show how much time you’re spending on certain sites and help you manage time better.
So plan your day – allocating time for answering emails, time for social and news sites and if your job allows, switch off your phone or email completely for hours of the day to help you focus. It can sometimes be impossible to do anything if you’re bombarded with messages and feel compelled to reply.
9. Take a stroll
I find that this is one of the best ways to switch off – and it’s also good for our health. You may not think you have the time, but if you discipline yourself to get out for at least a few minutes, but preferably a lot longer, for a walk, it can make you more productive. I find that walking (without my phone, or at least with it on silent) can really help to focus my mind, organise my thoughts and give me more energy. It doesn’t matter if it’s a jog, a brisk march or more of an amble, but it’s worth trying to do this daily.
I find that this is one of the best ways to switch off – and it’s also good for our health. You may not think you have the time, but if you discipline yourself to get out for at least a few minutes, but preferably a lot longer, for a walk, it can make you more productive. I find that walking (without my phone, or at least with it on silent) can really help to focus my mind, organise my thoughts and give me more energy. It doesn’t matter if it’s a jog, a brisk march or more of an amble, but it’s worth trying to do this daily.
10. Don’t feel guilty
This is hard because if we’re used to always being switched on, people expect us to be replying to emails, texts, and calls immediately. If that’s the case, tell people you’re taking time to focus on other tasks and you won’t always be switched on. Start to create boundaries and people will soon get used to the fact that you’re not available every second of the day.
TELL US
Do you feel like you or those are around you need to spend a little less time switched on? Let us know in the Comments.
MORE
Chill Out: 17 Ideas to Create More Relaxing Zones at Home
15 Things to Do on Lazy Sunday Afternoons at Home
Ommmm! 8 Tips to Set Up the Perfect Meditation Space at Home
This is hard because if we’re used to always being switched on, people expect us to be replying to emails, texts, and calls immediately. If that’s the case, tell people you’re taking time to focus on other tasks and you won’t always be switched on. Start to create boundaries and people will soon get used to the fact that you’re not available every second of the day.
TELL US
Do you feel like you or those are around you need to spend a little less time switched on? Let us know in the Comments.
MORE
Chill Out: 17 Ideas to Create More Relaxing Zones at Home
15 Things to Do on Lazy Sunday Afternoons at Home
Ommmm! 8 Tips to Set Up the Perfect Meditation Space at Home
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What are the apps called that help control screen content and time?