Digital Detox is the new trend from Silicon Valley. Slowing down everyday life and grounding yourself. That's what it's all about now. The new goals in the age of technology. Will it help? Find out here!
It's kind of crazy, this digital world. Our entire lives are more or less dependent on a small device. It tells us when the 6-minute egg is ready. Shows us potential partners. Reminds us of mom's birthday.
The smartphone wakes us up, reminds us and informs us. If we have a problem, Siri and Co find the solution. It spurs us on to run faster. It sends us a cab. And the latest trends. Always. Immediately. With a swipe, tap, click. Okay, Google. Hello, Siri.
According to studies, the average smartphone user unlocks his device 80 times a day. Or in other words: every 12 minutes, assuming that the user sleeps 8 hours a night.
Today I want to show you how a Digital Detox works and how I fared during my self-test.
Table of contents
What constant cell phone use does to us
Our smartphone is a bit like a butler. It manages our lives completely. Makes it easy. In the truest sense. Less than 200 g is normal flyweight. And the navigation system, alarm clock and camera are included.
The same goes for the fitness trainer, the cooking expert, household tips from moms and the sleep lab. Depending on your taste, you'll also find the wisdom of the Dalai Lama, the vacation photos of Kim K. and a radio station from South America.
We can network with the world. We are in the middle of things instead of just being there. We can share ideas, seek advice, participate in the lives of others. It's exciting, interesting and somehow exhilarating.
Higher, faster, further
There is no standstill. There is always more. More information, more trends, more solutions. We are constantly checking our emails, Whatsapp, Instagram. We are up-to-date. Maybe even a little addicted. To new input and latent sensory overload.
At the same time, the smartphone does us a huge service. It takes responsibility when we are late ("cell phone didn't ring"). When we are distracted ("cell phone rang"). Or have missed something ("cell phone was silent").
Always be available. That's kind of part of it, isn't it? To be honest, we need it too. Who else will remind us of our appointments. Or does anyone here still remember birthdays, phone numbers or addresses?
Consequences of constant accessibility
But what does this lifestyle actually do to us? From a purely physical point of view, not much. Apart from the fact that we have a (my deepest apologies) crappy posture. But hey, our thumb is getting more flexible. No kidding! :)
Our brain finds the whole thing so-so. Because when it beeps, lights up, rings, vibrates or flashes, our alarm bells go off. The louder and more unexpected, the worse.
So every time grandma calls, Trump signs a decree, or the boss sends an email, our amygdala (our fear center) reacts and releases stress hormones.
Many people have their cell phones lying next to them during the day. As a result, we like to check emails, news and posts on the side. And it also means that we're constantly pulled out of our thoughts when the phone answers of its own accord. This is not good for our productivity.
Does that sound familiar?
Sounds like it's time for a digital detox!
Read also: 21 days without sugar: The self-test!
How do I do Digital Detox?
Did you know that there are now Digital Detox Camps for adults? You go there to detox. There are apps, plug-ins for browsers, and much more to help with digital detox.
But there are other ways to fight digital addiction. Without an app, without boot camp, etc. Just one day without using your cell phone, TV, or laptop can work wonders.
You can read about the effects this has had on me a little further down. First, I would like to give you a few tricks on how you can try a digital detox yourself.
1. use an alarm clock and a wristwatch
A smartphone can be a great alarm clock, but it can also let you know the time until your alarm goes off in the morning. If you automatically check Instagram and co after setting your alarm and realize you've wasted another 45 minutes, there's a solution: get an analog alarm clock.
By the way, if you use your electronic devices before bed or they flicker at night, your sleep is less restful, studies have shown.
Do you often check the time on your cell phone during the day? Then use a normal wristwatch during the Digital Detox.
Switching to a regular alarm clock will prevent you from being glued to your cell phone for the first few minutes of the morning. Get into the habit of a routine that is free of cell phones and TV.
2. create cell phone free rooms
It's cozy to watch TV in bed or relax on your laptop. Swiping through Instagram or Facebook again, but your digital gadgets should be banned.
So the next step is to establish laptop, TV, tablet and smartphone-free spaces. The bedroom and the dining table are good places to start. What could be more annoying than table neighbors who are constantly staring at their cell phones?
According to the book "Jetzt pack doch mal das Handy weg" by Thomas Feibel, children can be quite annoyed by their parents if they are constantly engrossed in their smartphones. No role models, my ass!
3. uninstall apps
Omg - uninstall Instagram? I'll never survive that! Yes, you can! You are stronger than you think!
Dare to delete the app for a few days, this applies to all social media channels where you waste time.
You'll see how often you reach for your phone remotely, even though you're just swiping through the stream and not doing anything productive.
You can now check your notifications 1x a day during a not so strict Digital Detox. But then not on your cell phone, but on your laptop.
If you want to do a strict smartphone withdrawal, you also do without it. If someone needs something important from you, they will call you.
4. switch off cell phone, laptop and co.
Modern devices are now designed to consume very little power in standby mode. Instead of switching off the laptop or tablet, they work constantly and are always available.
During your detox, when you're done working on your laptop, just turn it off. It's a lot of work to start it up again. You'll think about whether you really need the device now.
5. plan time without electronic devices
You lose a lot of time when you're on your cell phone? Then think carefully about what you need to do and schedule time for it.
Instead of reaching for your phone right away, write down what you want to look up on a piece of paper and do it all at the same time later.
So you have a lot of time without TV, laptop and cell phone. It's amazing how much free time opens up all at once!
6. consciously go out of the house without a cell phone
A walk around the block with a friend, a morning trip to the bakery or just sitting on the balcony and soaking up the sun? You don't need a smartphone for all that. Just leave it at home.
In the beginning you feel quite naked, but this quickly turns into a feeling of freedom.
7. the first offline day
Take a day completely free from the digital world, preferably on the weekend, and then stay offline. Spend the day with your friends and family, read a fantastic novel, go out into nature or exercise, relax in the bathtub.
You can probably think of hobbies that you can do without a cell phone. Try something new again.
Once you've made it through the first day, you can try a digital detox. I tried it out for you and tell you how I fared.
Eat vegan for 30 days: I dare the self-test!
Digital Detox in a self-test - This is how it really works!
Actually, the consequences speak enough for that. To not let yourself be distracted for once. To reduce stress a bit. Spend some time offline. Decelerate. To relax. But my trigger was a different one ...
Tracking time: the bitter and the perceived truth
Now it's one of those things. With the truth. The perceived and the real one. Because, let's be honest. We're not on our cell phones that much. Yes, well. We often have it lying next to us. And maybe the Facebook app is superfluous. But it can't be that bad.
I thought so too. And tracked my cell phone activity for 2 months. The result is from the category: "cry quietly". A bit embarrassing. And extremely frightening. In any case, it inspired me to rethink.
The British agency Tecmark claims to have found out that the average smartphone user picks up the phone 1,500 times a week. Well, I'm much lower than the average with 294 times.
I picked it up less often, but I use it longer. The average user spends 3 hours 16 minutes. My app tells me that I spend (oh god, this is uncomfortable) 3 hours 37 minutes a day in front of it. That's over 25 hours a week!
But the worst part is that I have no idea what I'm doing. Sure. Making phone calls, writing on Whatsapp, looking for yoga videos on Instagram. And other than that? After all, according to the app, I spend 25 % of my life doing that. With whatever.
See you soon, digital world. I'll be offline
Over 25 hours! That finally got the ball rolling. I wanted to be offline. Invest my time wisely. Find out why I mutated into a digital zombie. And how I can change something in the future.
Of course, you can attend one of those fancy "digital detox" camps. Or go to one of the hotels that offer complete technology renunciation. But there are other ways to get digital abstinence. Easier and cheaper.
The solution is as simple as it is ingenious. Switch off your cell phone. Not in airplane mode. Turn it off properly. And then put it far away. Somewhere where you can't see it. In the laundry basket, between the sneakers. Small memo: Remember the location!
Preparations for the digital detox (light)
Fasting for the mind is comparatively relatively poor in preparation. After all, for this you do not have to specially empty the bowels and buy special teas. Or kneel down for days.
I sent a short info to my family. Whatsapp status was replaced by schmaltzy declarations of love for life. "I'll be offline." Should be enough. I'm sure no one reads it anyway. Also no matter.
Since I had to work during my Digital Detox time, I still needed my laptop. Check for it no private mails, no Facebook and no news. There was only WordPress and me. A little romance at work is also allowed.
Digital Detox - Day 1
The first morning
The cell phone was replaced by an old-fashioned alarm clock. A kind of premonition of hell. Ultra loud and without a snooze button. But no one wants to snooze anymore anyway. The first ring is enough and you're in bed. And probably all the others from the street too.
In fact, the second look is for my cell phone (nothing beats my coffee machine!). Short astonishment that the display remains black. Uncertainly I sit down on my Meditation cushion and do relaxation exercises. How do I know when 10 minutes are up?
After 10 minutes (maybe it was 2 or 15) I give up. I miss the temporal orientation and the bird chirping of my app. And because the question arises: No, I don't have a watch. I have a cell phone. So actually.
It stays quiet in the shower. Normally I like to sing. But without a radio app, I lack inspiration. And the drowning out of my singing. I'm already halfway through. It's amazing how fast it goes when you don't think you're Beyonce.
The afternoon with Digital Detox
I find myself looking for my phone every now and then half the day. It's especially bad when I'm sitting at my laptop and working. Because usually my cell phone lies silently next to it or behind it.
I finally realize why some things take so infinitely long. And I have the silly feeling that my cell phone is the reason. The reason why I go to bed ultra frustrated on some days because I feel like I haven't gotten anything done.
On the one hand, I feel a bit off my game. On the other hand, my Digital Detox attempt is surprisingly liberating. It's now 3 p.m. Under normal circumstances, I would have been staring at my display for 1 hour and 30 minutes by now.
Dating without smartphone
What used to be so simple is now a logistical masterpiece. I'm probably outing myself now as a compulsive neurotic. But in fact, the following scenario is perfectly normal when meeting my girls:
"Hey, man the lane is overcrowded. Somebody smells strong." - "I'm running late." - "Anybody here yet?" - "Want to go somewhere else after this?" - "Great, it's raining and I didn't bring an umbrella." - "Go ahead and order for me."
Everything, every thought, every situation is commented on and typed into the cell phone. Not this time. I sit quietly in my seat and let myself rock through Berlin's nightlife.
Of course, I checked everything carefully beforehand and wrote down all the data (address, directions, travel times) on a cheat sheet. Actually, I know the way. But you never know. So without Google Maps. And without a watch.
So I'm zooming through the night, lost in space, time and orientation. I wonder why that used to be such a matter of course and is so difficult today. I watch people instead of checking Instagram. They're texting, talking on the phone, or listening to music. No one is looking around.
Almost everyone is in their own world. I'm usually in that one, too. But somehow I find that really surreal right now. I'm content to watch the guy next to me while he's tindering. It's also an interesting experience that I wouldn't have had without my digital detox.
Inside I feel somehow lost, empty and as if I had forgotten something all along. A strange feeling.
Digital Detox - Day 2
The second morning without smartphone
24 hours without a cell phone. Time for my first interim conclusion. So far, this cell phone-free period has left me irritated and relaxed in equal measure. But last night was a real challenge.
I have countless times panic searched my bag. Because I keep forgetting that the phone is lying between my socks at home. I'm just becoming painfully aware of how much I've taken this smartphone for granted.
Nevertheless, on the way back through the night, I honestly missed my cell phone for the first time. Not out of habit. But because this little device gives me a bit of a feeling of security.
The feeling of not being alone. Should you get lost among all the shady characters. Not that anything would have happened. But I found the situation on the way home a bit uncomfortable.
The second afternoon without cell phone
Today it feels better without a cell phone. I notice that I get out of bed faster. And in the morning I can already start the day much more productively. I've also given up constantly feeling for my cell phone.
My productivity has gotten much better. It's amazing what a little digital detox can do. I even finally find the time to read my book again, which has been sitting in the corner for a while.
I still lack a sense of time. But somehow that is also liberating. Only when I go for a run, I find it a bit difficult. It's not really my favorite discipline anyway, but I have the feeling that I'm now can cope with stress a little better. No wonder, suddenly the day has more hours.
But completely without the admonishing words of my app or any music, it's a bit boring and monotonous. I'm probably even three times slower than usual. But who knows.
The evening without smartphone
It's Sunday, so there's not much going on. Normally, I surf the Internet. I fill up my shopping cart and close the browser window in time to avoid financial ruin. Not this time.
Today I'm sitting on the floor. Listening to an old CD of the Red Hot Chili Peppers. While I puzzle together 1000 pieces of Portofino. Dreaming a little bit. And I am completely relaxed.
I even get to bed on time. At least that's what the Stone Age alarm clock tells me. Whether that will have to give way in the future remains to be seen. What is certain, however, is that the cell phone will be banned from the bedroom.
My conclusion
It's a little strange. It's strange to think about how often and in what situations you unconsciously reach for your cell phone. During my short digital detox phase, I discovered several things for myself.
It is not important to be available at all times and all the time. Or to share your every thought. But it's nice to know that you have the option to check in or talk to someone when the situation calls for it.
The conversations and the environment somehow become more intense when you focus exclusively on them. At the same time, it's incredibly relaxing. Because you don't just switch off your cell phone. But also somehow the permanent alertness.
I want to be more aware of how I use my phone in the future. I really only pick it up when I need it. And not because I have the feeling that I'm missing something. That's much less often the case than we think.
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more