We're constantly connected to the internet. WhatsApp here, Instagram there, Facebook there. Hardly any of us spends a whole day without checking our phone. Switching off from time to time can work wonders. Get tips for your "digital detox" here.

I think it was the end of the year before last when I first decided to do a "digital detox." In the end, it was more of a break from social media than a complete digital detox, because university and work required me to stay connected to the internet at least in some capacity. Since then, I've been setting aside a weekend, or sometimes even a month, to limit my time on my phone as much as possible. Why?

Fewer headaches, less tired eyes, less "FOMO" (fear of missing out), less comparisons with others. More time, more connection, more clarity, more "real" encounters, more creativity. There are probably many more reasons than those mentioned here – so why not try it yourself and see what happens?

I can only warmly recommend that you switch off every now and then—perhaps for a day, a weekend, or even several days or weeks. How and to what extent is up to you, of course!

Photo by Becca Tapert on Unsplash

Your digital detox – tips

1. The framework conditions

First, you should, of course, consider how you're going to approach this whole thing. Do you want to spend the next few days completely without your phone? Or "just" do without a few apps? Or do you simply want to set a daily time limit for your screen time? How long do you want to stay "away"? Who do you tell so they don't have to worry? This all sounds more complicated than it is. 😆But only the conscious Dealing with our consumption shows us where we are right now and what we might want to change.

2. The preparation

Our smartphones are our faithful companions, because they not only allow us to call friends or exchange text messages with family. We let our phones tell us the time, wake us up, ask for directions, check our emails, use them as a camera, calculator, flashlight, or pocket calendar. And that's super practical, no question! But if you want to go without your phone for a few days, you should organize your environment accordingly. Perhaps you can create a Alarm clock That does nothing but wake you up? Like it used to… This change alone can drastically reduce your morning screen time, so switching to an "old-school alarm clock" is worth considering even without a digital detox!

How about if you wristwatch dig up again? A map or – really crazy – a passerby asking for directions?

Because I'm on the road, z.B. on walks, gladly Music I've gotten into the habit of packing my ancient iPod instead of my phone. It really can't do anything other than play music. That way, I'm not even tempted to check my WhatsApp messages on the go.

If you do not want to do without your smartphone completely, then it is a good idea to use certain Appsthat you no longer want to use (temporarily), delete. You should also Push notifications, the vibration as well as the loud Ringtones turn off.

Funnily enough, there are apps that are supposed to help you spend less time on your phone. On the iPhone, the most well-known helper is the pre-installed "Screen time", which can be found in Settings. This allows you to set time limits for apps and set downtimes during which only certain features of your iPhone are available. You also get an overview of your usage behavior (how much time you spend on which apps each day, how often you unlock your phone, and so on)."Quality Time”, “Off-time" and "Menthal” are comparable apps for Android users.

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3. Resist temptation

Apps have been deleted, time limits set, or the phone even turned off. And now what? The phone is still "there" and can be turned back on. The apps can simply be re-downloaded, and time limits can usually be bypassed by entering a code.

Of course, the temptation is still there. The “ObstaclesHowever, the "rules" you've placed in your path will make it easier for you to resist this temptation. You'll probably notice in the first few hours of your detox how you find yourself wanting to open certain apps again and again out of habit, or repeatedly reaching for your phone to check your notifications. After a few days at the most, however, you'll notice your habits starting to change. Over time, it will become easier for you to not activate your phone.

Additionally, you can cell phone-free spaces determine, charge your smartphone overnight in another room, basically the Airplane mode Turn it on as soon as you lock your phone, get into the habit of not bringing your phone to the dinner table, etc. If you want to do without your phone completely during your digital detox, it can help to – as silly as it sounds – in a box to pack, which you can seal with parcel tape, for example.

4. Enjoy time without your mobile phone

Let's get to the best part of the whole thing: the phone-free time. Enjoy not having to constantly "process" your notifications and not having to respond to messages immediately. Try to be in the here and now as often as possible and experience each moment as consciously as possible.

When information bombards us nonstop, how are we supposed to dream, think, and create? Our best ideas come when we allow ourselves to switch off or give our thoughts space, right? This new "boredom" you now feel without the constant dopamine hit from your phone is the perfect breeding ground for new, creative ideas.

At first, it can seem really annoying to travel by train without your cell phone in your hand.But if you consciously perceive what you see, smell, feel, and taste, your train journey suddenly becomes relaxing; your mind becomes calm. We gain a completely different sense of our surroundings and everything that's happening around us every second.

Over time, you'll notice your inner battery gradually recharging—and that's such a wonderful feeling!

5. Reflect & draw conclusions

Sometimes the digital detox works so well for me that I spontaneously decide to extend it. I mean, why not? At first, I realize I feel bad about constantly "having to" be available. But after just a few days, I remember that I don't "have to" do anything at all (How did we even get to this point where we think we have to be available 24/7?...)

For example, I've decided to continue to forgo Instagram for the time being. At the beginning of April, I decided not to use Instagram for the entire month because the app always manages to suck me in. Now, a month later, I don't miss scrolling through Instagram at all and feel truly liberated.

I know there will come a time again when I'll be happy to be inspired by the content on apps like Instagram. Maybe even just be entertained sometimes. And that's okay. But it doesn't have to be every day for x minutes.

I think I'll turn off my phone completely next weekend. Because, why not?

If you would like to learn more about mindfulness, healthy eating or sustainability, take a look here over.

Photo by Benjamin Davies on Unsplash