4 Simple Steps For a Digital Detox That Will Help You Take Back Control Of Your Screen Time

Need a Digital Detox

Realizing You Need a Digital Detox

What is a digital detox?

A digital detox is any effort made to reduce or eliminate screen time for a specified period of time. It’s something we should all do periodically, but don’t always think about.

A while ago I noticed that my anxiety levels felt through the roof for no particular reason. My neck and shoulders were in a constant state of stiff or sore. I felt foggy brained and tight in the chest. Several times a day, I had to consciously tell myself to soften my jaw or remove my shoulders from my ears.

I would sit down innocently enough to check something on Twitter or Facebook and lose an hour without realizing how or why. My motivation began to deplete. I wasn’t getting anything of value done and still managed to feel like I’d run a marathon at the end of the day. My digital world was controlling me. I needed a detox.

When Screen Time Makes Your Life Worse

taking a digital detox from social media
treat yourself to a digital detox

I realized that I was filling my day with things that were not serving me. I am a podcast junkie. I think podcasts are the greatest things since sliced bread and there are so many smart, creative people providing incredible content. But what was I spending all my time listening to?

I needed to do an honest digital inventory to try to get at what I was doing to hold myself back.

As it turns out subscribing to (and mostly keeping up with) fifteen different political podcasts is not good for one’s mental health. It also serves very little purpose for someone who does not work in politics or live in their home country where they could actually volunteer or get involved in things they cares about.

I was well-informed, but I was also outraged 40% of my day. Do I want to work in politics? No, and even if I did, I can’t because I don’t live in the United States right now. Do I want to write about politics? Again, no.

So why I am devoting so much of my life to listening to others pontificate on the issues of the day while simultaneously getting myself worked up?

Twitter At Your Own risk

In addition to political podcasts, I liked to hop on Twitter where I followed all the journalists and political pundits. I knew everything that was going on.

I could (and have) spent hours a day just watching news, dramas, protests, and rallies unfold in real time. I would catch myself getting swallowed by the vortex and delete Twitter from my phone, only to add it back a couple of days later.

To an outside observer, I probably looked like someone who was simply “on their phone” too much. In my mind, however, I was engaged in serious issues, formulating my own (super important!) opinions, arguing with morons, and actually living an entire experience. It wasn’t useful.

Taking a Digital Inventory

Find out if you need a digital detox
Do you need a digital detox?

I needed to clean house and reconfigure my digital library and habits. I sat down with myself and answered a few questions:

  • What are my goals?
  • What do I want to do professionally?
  • What is going to add the most value to my life right now?

I was supposed to focus on starting a consistent fitness routine and devoting large chunks of time to writing, but I wasn’t following through.

How much of my media consumption and use was geared towards any of those things? Maybe 10%. Not only did I need a digital detox, but an entire digital makeover.

A Digital Detox in 4 Easy Steps

Here are four things I did to get myself on a better track.

Step 1: Update Podcast Subscriptions

I eliminated all but two political podcasts from my library. This was way more difficult than I thought it would be because there are so many good ones.

Any podcasts I did not consistently listen to were also deleted. After a little bit of Googling and vetting, I replaced these shows with podcasts that were directly aligned with my goals and would help me improve either personally or professionally.

The difference between driving for an hour while political pundits shout about the state of the country and driving for an hour while listening to someone tell a motivating story with actionable tips was night and day.

Step 2: If You Can’t Beat It, Delete It

I was mindlessly scrolling through my personal Twitter account several times a day and finding myself caught in a negative feedback loop.

It was hard to not believe the world was a horrible place every single day after spending more than fifteen minutes on my Twitter feed. I knew this, and yet I would still check. It had to go.

I check my professional Twitter account from my computer, but don’t follow any political stuff on there and thus have a tremendously different relationship with that account.

Step 3: Peruse with Purpose

I don’t get on my computer unless there is a good reason. Nowadays, I’m online either to take a class, write, or do marketing for my blog.

No more mindless scrolling. No more aimlessly researching for hours in lieu of actually doing things.

I have a one-year-old daughter who needs my attention, so I don’t really have time to devote hours to figuring out which workout regimen or meal planning technique is best. There aren’t enough hours in the day to sift through all the conflicting information out there. Choose one, do it, and move forward.

Step 4: Take a Course

There are plenty of online course offerings available to help fill any gaps in knowledge you may have.

I have a Master’s in Communications – from 2006. A LOT has changed since then. To address this, I’ve signed up for a variety of courses on Udemy. Slowly, but surely, I’m getting caught up to speed.

The next thing I did was look at my goals and make a note of all the skills I would need to be successful. I’ve blocked out at least ten hours in my week to learning. If you don’t want to (or can’t) pay for coursework from sites like Udemy or The Great Courses, find a free one like this one for Excel that I will be starting soon.

Freedom From Social Media and Technology


Moving Ahead With Better Digital Habits

And that’s it! Shifting my mindset and reorganizing my life around my goals has made a tremendous impact on my day-to-day. I feel more productive, like I’m actually using my time in a purpose-driven way.

I’m not cringe reading political Twitter for hours on end and subjecting my brain to the daily disaster porn of cable news. I stay informed of the major events of the day, and then I keep it moving. I have to.

We learn early on to be mindful of what we put in our bodies. It is equally important to be mindful of what we feed our minds.

Look at how much time you spend on the internet fighting with strangers. How much time do you waste scrolling Instagram to see who’s living their best life or comparing yourself to them? How many hours have been lost to celebrity gossip or cat memes? I firmly believe we can all do a little better.

If you are a podcast aficionado, here are some links to shows that I have found personally helpful that I hope you will find useful as well.

Please feel free to share your own suggestions in the comments below. I’m always looking for new resources!

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Alicia is an American expat, writer and teacher living in the Middle East. She chronicles the highs and lows of early sobriety on her site www.soberish.co. To contact, please e-mail contact@soberish.co.

6 thoughts on “4 Simple Steps For a Digital Detox That Will Help You Take Back Control Of Your Screen Time

  1. I too, was watching too much political news, and my anxiety was going sky high.
    Now, I turn the sound off, and just read the CC. I also watch way less.
    On Twitter, I mute any political words, or political stuff, and just stay with recoveryposse.
    FB, I just glance at theses days, as it’s too overwhelming.
    You were very wise to do this, and I could do more, myself!

    1. My husband and I pretty routinely turn CNN on in the mornings (we are 8 hours ahead so it’s usually the time Don Lemon is airing) and I really had to think about what kind of impact that was having on my mood to start every day out like that – watching 4-8 people in tiny boxes yell over one another. I honestly need to utilize the mute feature on Twitter more, but for the time being I am sticking strictly to my Soberish account which doesn’t have a lot of politics in it (for the most part).

  2. This is so timely! I have been cleaning up my instagram and Facebook feeds and deleting a lot. There is so much negativity to be found on social media and it serves no purpose to read it constantly. I want to be informed, but enough already. Time to dial it way back.

  3. yes yes yes YES. I have made myself really look at what I’m digitally consuming and why…and esp. in the podcast realm…I’ve really tried to condense the political stuffs because it was making me feel so sad. thanks for all these tips–I’m still growing and trying to get better about all of this!

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