What is meant by "digital detox"? Digitization and their effects on mental health

In our society today, we are increasingly surrounded by digital devices. We can hardly put our smartphones down, and our work increasingly takes place online. We are constantly reachable, connected, and busy. The idea of digital detox is therefore an important approach to bring our lives back into balance. 

What is digital detox? 

Digital detox means consciously disconnecting from digital devices and technologies. It is about taking a break from emails, social media, smartphones, and other digital devices. It is an opportunity to take control of our lives again, relax, and deepen our relationships with family, friends, and colleagues.

Advantages and disadvantages of digital detox 

Digital detox has many benefits, including improving mental health and reducing stress and anxiety. It can help us boost our creativity and productivity and support us in finding a healthy work-life balance. Many undertake digital detox to be more focused and relaxed and to learn or work better. It has been found that just receiving a notification can distract us greatly, even if we don't respond to it. Additionally, a connection has been discovered between frequent use of social networks and decreased academic performance.

However, there are also some disadvantages, such as the fear of missing out or the feeling of not always being reachable. It should also be mentioned that many people nowadays work full-time with digital devices. For example, if you work as a social media manager, you automatically spend several good hours daily in front of the screen without being online privately. In this respect, digital detox can present a challenge.

How and when to do digital detox? 

Digital detox can easily be practiced for a few hours in everyday life. For example, one could avoid technology for an hour after waking up and two hours before going to sleep. One can also spend an entire day or even a weekend without digital devices to enjoy life outside the screen.

There are many ways to practice digital detox. For example, we can turn off our devices at certain times or separate ourselves from them for a specific period. A weekend without the internet or a hiking vacation without technology can help us rethink our relationship with digital devices and relearn how to manage without them.

Digital Detox in companies 

More and more companies recognize the importance of digital detox. Some employers have already introduced regulations that allow employees to disconnect from work and be unreachable during certain periods. These measures can help reduce burnout and stress and increase employee productivity and creativity.

With our company (joycorporate.ch), we offer a Digital Detox Seminar that helps employees find a healthy work-life balance and improve their handling of digital devices. It can help employees reduce stress, increase concentration, improve relationships, and develop a deep understanding of their own needs and limits. Regular digital detox can contribute to employees performing their work more efficiently and productively and finding a better work-life balance.

Main topics & content: 

• Introduction to the importance of a digital detox and the effects of excessive digitalization on health and wellbeing.
• Do social media make us lonely and depressed?
• What is social contagion on social media?
• Polarization and social media
• Social media and effects on mental health
• Gaming and aggressiveness
• The blue screen light
• Digital media and sleep
• Action plan for a digital detox
• Stress at the workplace
• Definitions: Wellbeing, Stress, Digital Detox Practical exercises and techniques to improve theuse of digital devices and reduce stress
• Discussions and workshops to promote awareness and responsibility in dealing with technology
• Tips and tricks for a successful digital detox and integration into everyday life

Companies can benefit from digital detox. Due to the constant availability of emails and other digital communication tools, many employees feel compelled to be reachable at all times. However, a clear separation between work and leisure is important to give employees the opportunity to recover and recharge their batteries. Companies can, for example, schedule digital detox breaks during which no digital devices are allowed, or introduce a digital detox day once a week.

Digitalization and its effects on mental health 

Digitalization has many advantages, but it also affects our mental health. Constant availability can lead to overload, and dependence on digital devices can cause us to become alienated from the real world. This culture of constant availability has been proven to lead to chronic stress and emotional overload.

A conscious approach to digital technologies can help us build a healthy relationship with them and improve our mental health. Likewise, a conscious approach to digital technology can also relieve the body. Constantly looking at screens exposes us to blue light, which has been proven to affect sleep quality. Especially before going to bed, it is advisable to stay away from digital devices to ensure restful sleep.

Tips for dealing with our devices

It is important to be aware that constant consumption of digital media can also have disadvantages. In addition to the mentioned physical and mental strains, excessive consumption can also affect interpersonal relationships. 31% of internet users miss valuable time they would rather spend with friends and family.

It is therefore advisable to integrate regular digital detox phases into everyday life. You can proceed according to your needs and individual situation. Some tips are:

• Limit phone and laptop use to a minimum
• Ban digital devices from the bedroom
• Schedule times without digital devices, e.g., during meals or exercise
• Find alternatives to consuming digital media, e.g., reading or walking
• Do not use your phone as an alarm clock
• Do not multitask on digital devices

There are many ways to integrate digital detox into everyday life. What is important is to be aware of the effects that excessive consumption of digital media can have and to take time for yourself and interpersonal relationships.

Overall, digital detox can help achieve a healthier work-life balance, reduce stress, and increase well-being. So it is worth regularly taking time for a digital break and consciously paying attention to your own needs.

The Digital Detox Workbook

If you are ready to take a meaningful step towards more balance, focus, and calm in your everyday life, the Digital Detox Workbook is the ideal start. This workbook accompanies you with practical exercises, mindful reflections, and simple techniques to reconnect with yourself and reduce digital overload.

It was developed to support both individuals and teams in creating healthier boundaries with technology – so you can recharge, think more clearly, and be more present in the moment. Take back your time and attention and experience how beneficial a conscious digital break can be.

Conclusion: Back to the moment – with less screen time, more awareness

A digital detox is not an escape from the modern world, but a conscious decision to live in the moment again. When we free ourselves from constant push notifications and endless social media feeds, we create space for real encounters, creativity, and relaxation.

Reduced smartphone use helps us reduce stress, think more clearly, and perceive again what really matters – whether that's a walk in nature, a conversation with friends, or simply a moment of silence.

Even small steps, like turning off push notifications in the evening or consciously being offline on weekends, can make a big difference. Digital detox means finding the balance between digital connectedness and inner peace again – so that you experience your life not through the screen, but through your own eyes.

Further sources

• https://en.wikipedia.org/wiki/Digital_detox
• https://journals.uic.edu/ojs/index.php/spir/article/view/11244
• https://www.liebertpub.com/doi/abs/10.1089/cyber.2019.0578
• https://link.springer.com/article/10.1007/s12599-022-00747-x#Bib1
• https://journals.sagepub.com/doi/full/10.1177/20501579211028647
• https://www.itstimetologoff.com/digital-detox-facts/

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