How to do a Digital Detox? » Expat Guide Turkey

Overuse of technology, especially the phone, can lead to both physical and psychological problems. So how do you know when it’s time for a digital detox? Does Digital Detox Mean Getting Off the Phone Completely? What Are the Benefits of a Digital Detox? Here’s a step-by-step digital detox…

WHAT IS DIGITAL DETOX?

It is undeniable that technology and the digital world make life easier. However, the uncontrolled and disproportionate use of technology carries risk factors that adversely affect people’s lives. It can cause problems such as lower back pain, neck pain, headaches, poor posture, weight gain due to inactivity, as well as depression, weakening of social bonds, and disconnection from reality. It is healthier for everyone to use technology as much as necessary and to use it correctly and on time.

Detox is the process of removing excess substances from the body. Digital detox is no different from the well-known term detox. It aims to be cleansed and balanced from anything harmful. Digital detox is when a person voluntarily stops using digital devices such as smartphones, computers, and social media platforms for a period of time. Turning off notifications, keeping your distance from technology, or trying to keep your phone away during the digital detox period is beneficial for both physical and mental health. It will also reduce radiation exposure.

THE DAMAGE FROM THE USE OF EXTREME TECHNOLOGY

• Using more technology than necessary makes it difficult to remember the facts.
• It triggers feelings of loneliness and jealousy.
• It damages empathy.
• It can lead to chronic insomnia.
• It decreases from deep thinking and analyzing.
• It can cause a dependent brain and physical and mental withdrawal symptoms.

How do you know you need a digital detox?

Need a digital detox? To decide this, pay attention to these signs:

• Feeling anxious or stressed when you can’t find the phone
• Feeling obligated to check the phone every few minutes
• Feeling depressed, anxious, or angry after spending time on social media
• Concerned about the number of likes, comments, or re-shares on social media posts
• Experiencing anxiety and fear of being kidnapped if you don’t check social media
• You often stay up late or get up early to surf social media
• Difficulty concentrating on something without looking at the phone

HOW TO DO DIGITAL DETOX?

Before you begin a digital detox, set your own time frame. Your first goal might be to dedicate your one-day, or even better two-day weekend, to a digital detox. Then this detox on a regular basis; For example, you can bring it into your life once a month on a weekend and expand it in the future. It is important that you determine the time interval and frequency according to your own needs.

Schedule tech-free hours each day, stay away from your phone during meals, or pursue various hobbies and try tech-free activities.

If you want to use your phone, think about why. Using your phone to avoid an activity is a negative coping behavior. Think about how you can better deal with this emotion.

Bring a pen and paper to plan your work.

Keep technology out of your bedroom. Don’t pick up the phone as soon as you wake up in the morning.

BENEFITS OF DIGITAL DETOX

Once you start paying attention to your surroundings instead of focusing on smart devices, you begin to build friendships that deepen personal relationships.
Spending less time in front of the computer allows for a healthier and upright posture.
If you stop using technology 2-3 hours before bedtime, your body will increase the release of melatonin (a sleep hormone secreted at night), which will help you fall asleep faster.
Once you move away from the constant distraction of the internet, you become more prone to making important decisions that you procrastinate.