Finding Digital-Life Harmony: My 24-Hour Detox Journey

Balancing online and offline activities can often feel like my third full-time job. At times, it can be tough to find that equilibrium between online tasks, like virtual classes or work meetings, and offline activities, such as reading or exercising. I try to be intentional about what the harmony looks like, but with anything sometimes I fall short. 

DIGITAL WELLNESS GOALS

I’ve found it essential to establish clear goals for my digital well-being. These goals have made me more focused on navigating a balanced digital life.

1. Reduce daily screen time by 25% compared to my previous monthly average
2. Reduce mindless scrolling during productive hours (9 AM-5 PM)
3. Improve sleep quality by minimizing blue light exposure before bed

As a type A personality, each Sunday I map out the week. This allows me to establish what I want to achieve, both academically and professionally in the week. I use my calendar to map out my daily commitments allows me to allocate dedicated time for work, studies, and personal activities. It helps me visualize where my time is going. I have found that following a schedule, having tech-free time, and reflecting/preparing for the week allow me to have the most online and offline harmony. 

One thing that has been a game changer is building in tech-free time. For example, I don’t take my phone on walks with my dog or my 3pm work break. I also leave my phone in the car when I go to the gym. On all my social media accounts, I have a screen time limit of one hour to keep me from going down a digital rabbit hole.  

I also apply the traffic light system that I use at work for productivity for my digital wellness as well:

• Red Light – Deep thinking/working time. Phone set to Do Not Disturb
• Yellow Light – Working on things, but can stop to answer quick questions and respond. No more than 5 minutes to engage
• Green Light -There’s space to answer multiple questions and engage digitally. No more than 20 minutes to maintain productivity

My 24-Hour Digital Detox

The most transformative addition to my digital wellness was completing a 24-hour digital detox. I chose Saturday as it is usually a day with minimal obligations. I had to really think through the preparation and implementation of the detox. I let my mom and close friends know that I would be fully offline for 24 hours for this experience. As I thought about how to fill the time, I thought about the things that I have been wanting to do and haven’t because of my digital distractions. It helped to view the detox as an opportunity for enrichment. I spent more time outside with my dog and really enjoyed the weather. I also was able to catch up on some reading for books that I have been meaning to finish. I spent time with a girlfriend and was able to be fully present in our conversation and time together. What started as an experiment has become an essential practice. At least once a month I plan to take a digital detox.

Your Digital Wellness Journey

Regularly reflecting on how I’m managing my time allows me to make adjustments as needed. Flexibility has been key in finding what works for me. Each week looks different, and that’s okay! Being able to adjust, reflect, and prepare within the boundaries is key for me. 

• Conduct monthly digital usage review
• Schedule regular detoxes (once monthly to start)
• Update goals based on progress and changing circumstances

Remember that digital wellness isn’t about perfection but progress. My approach continues to evolve as my life changes. The key is developing awareness of how technology affects your well-being and creating intentional practices that work for your unique circumstances.

What digital wellness practices have worked for you? I’d love to hear your thoughts in the comments below!