How to do a digital detox and improve mental focus

“A study by Harvard Medical School has shown that blue light from screen use at night inhibits melatonin secretion, which disrupts sleep.”

Social media, online meetings, and videos for entertainment have become integral to our lives. However, this excessive use of technology negatively affects our attention span, sleep, and mental health. By constantly staring at screens, we lose our focus, peace, and connection to real life.

A digital detox is an effective way to distance yourself from technology’s effects temporarily. It is one of the ways to clear your mind, regain focus, and improve mental balance. This article will teach us how to start a digital detox and improve our mental focus.

How to start a digital detox

Set a goal

You need to start working with a specific goal. You should avoid technology for a short time every day. Do not look at mobile, TV, etc. after 9 pm. Read a book at night. When your goal is fixed, you can easily set a time, look at mobile, etc. You can give time to your family.

Track screen time

Tracking screen time means knowing how much time you spend daily and on which app. This is a crucial step to start a digital detox. By doing this, you will be able to know where you spend more time on your mobile. And by selecting it, you can reduce the time you spend on them by 1-2 hours a day.

Turn off notifications

While working, a notification suddenly comes on your mobile, and you lose focus on the work by looking at that notification.

Gloria Mark, a professor and psychologist (University of California, Irvine), has shown in her research—

“Once attention is interrupted, it takes the brain an average of 23 minutes and 15 seconds to return to its previous state of deep attention.“

It has been seen that you have wasted a lot of time by going to another app to see this notification.

Disable apps

Temporarily close certain apps on your phone so you cannot use them and reduce unnecessary screen time. This is a very effective strategy for digital detox and increasing focus. This will reduce your gaming and Facebook reels, which will help you focus better on work and reduce time wasted.

Benefits of digital detox

Increases attention and focus

Taking a break from technology every day increases attention and focus.

A Stanford University study said, “Multitasking and screen use reduce people’s ability to focus and remember information.”

You can read books to increase attention and go for a walk outside.

Reduces stress and anxiety

Excessive use of technology increases stress and anxiety.

According to the American Psychological Association (APA), “Excessive use of social media is one of the main causes of fear of missing out and stress.”

Stress and anxiety can cause various problems in our bodies, including heart disease, irritability, and insomnia. Digital detox helps reduce this stress.

A study by Harvard Medical School has shown that those who spend at least 1 hour a day without screens have significantly reduced stress.

Improves relationships

Excessive use of technology can prevent you from giving your family the necessary time. And by reducing its use, you can give your family time. Meet and talk to friends in person, which will deepen your relationship. Visit relatives’ homes and host them at their homes.

Increases mental peace and creativity

Digital detox allows you to think more. You can come up with new ideas and research. You go outside and learn from nature. Reading books has a calming effect on the mind. You get time to write, draw, sing, or learn something new. They awaken your inner creative power.

How to increase mental focus

Use the Pomodoro Technique: Francesco Cirillo invented the Pomodoro Technique in the 1980s. It involves working for 25 minutes, followed by a 5-minute break—25 minutes of work + 5 minutes of break. It maintains focus and does not cause mental fatigue.

Avoid multitasking: Doing multiple tasks simultaneously divides the mind and reduces focus.

Adequate sleep and hydration: Sleep and water significantly impact our mental focus.

Digital detox is not about taking a break from technology but a conscious effort to regain your inner peace and focus. We need to be aware of ourselves. Instead of relying on technology, we need to reduce its use. In your free time, give time to your family, do gardening at home, read books, and exercise. With these small steps, you can restore your focus, mental well-being, and creativity.