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

Have you ever felt like you needed to do a digital detox?

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 doing anything valuable and still managed to feel like I ran a marathon at the end of the day.

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The worst thing about it? I was stressed!

The endless cycle of fights, insults, news (almost always bad), and finger pointing across comment threads were wearing me down. I absorbed all the negative energy on my screen. And for what?

My digital world was controlling me. I needed to fix my relationship with technology.

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When Screen Time Makes Your Life Worse

I realized that I was filling my days with things that were not serving me. For example, I am a podcast junkie. In fact, I think podcasts are the greatest things since sliced bread and there are so many smart people out there providing incredible content.

But what was I spending all my time listening to?

I needed to do an honest digital inventory.

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 care about.

I was well-informed, but I was also outraged 70% of my day. 

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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 am I devoting so much of my life to listening to others pontificate on the issues of the day? It didn’t make sense.

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. Notice a trend? I knew everything that was going on. Thaaaaat’s not a good thing.

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

Ridiculous, right?

To an outside observer, I probably looked like someone who was simply “on their phone” too much. In my mind, however, there was a completely different story.

I was engaged in serious issues, formulating my own (super important!) opinions, arguing with morons, and actually living an entire experience.

It was a weird form of online pundit LARPing.

Taking a Digital Inventory

I needed to clean house and reconfigure my digital 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 doing enough of either.

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.

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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, which was way more difficult than I thought it would be. (There are so many good ones!)

If there was a podcast I didn’t listen to religiously? Gone.

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.

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

I was mindlessly scrolling through my personal Twitter account several times a day and getting stuck in a negative feedback loop.

After spending more than fifteen minutes on my Twitter feed, it was hard to not believe the world was a horrible place. I knew this, and yet I would still check. ALL. THE. TIME.

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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.

In terms of my personal account, I started by removing it from my phone. Ultimately, though, I deleted my account. It wasn’t worth it.

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. That’s it. The bulk of my Facebook use is responding to pictures I post of my kid and engaging with our amazing Facebook community.

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

Of course, there are 10,000 healthy breakfast recipes on Pinterest that I would love to add to my Healthy Breakfast Board, but I can’t be doing that for hours on end.

I have a one-year-old daughter who needs my attention. More importantly, she’s watching me. She’s seeing my relationship with technology and mimicking it. I need to do better for her so I try to be mindful about catching myself doing mindless scrolling, particularly in her presence.

Step 4: Take A Course

There are plenty of online course offerings available to help fill any gaps in knowledge you may have. This is one way the internet is actually incredibly useful and a good way to refocus your energy.

Imagine if you took all the time you spend fighting with idiots on Twitter and converted it to learning a new skill?

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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 catching up.

I looked at my goals and made a note of all the skills I needed 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 Coursera, find a free one like this one for Excel that I will be starting soon.

The point is to change the way you view the internet. Convert it from a cesspool to the useful tool it was intended to be.

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. Instead, 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. But it is equally important to pay attention to 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 is living her best life or comparing yourself to others? How many hours have you lost to celebrity gossip or cat memes?

I firmly believe we can all do a little better. It starts by turning off the autopilot feature our brains currently run on when it comes to our phones and social media use.

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Alicia @ Soberish

Hi! I'm Alicia, the woman behind Soberish. I write about sobriety, mental health, and the reality of making big life changes. Oh, and I get to call myself "mama" to the cutest little girl in the world.

This Post Has 6 Comments

  1. Sober In Vegas

    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!

  2. Jenny

    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.

    1. alicianicole81

      Waaaayyyyyy back lol! I’m trying to get to a place where I’m using social media and not social media is using me

  3. Untipsyteacher

    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!
    Hugs!
    xo
    Wendy

    1. alicianicole81

      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).

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