Why you need to unplug to recharge

Too much of anything can take a toll on your health, including the constant connection to your digital devices. That’s where intentionally reducing the time you spend on devices by taking a digital detox can help.  

Unplugging is more than just leaving your digital devices in another room for a set amount of time.  

“Taking a digital break can help give your brain a break from the constant multitasking,” says Dr. Jennette Berry, a family medicine physician at Advocate Health Care. 

All that multitasking can lead to stress and potentially impact cognitive function over time. 

“Taking time to focus on the task at hand can help you remember details better and process information more quickly,” says Dr. Berry. 

Another benefit of taking a digital detox is helping reduce anxiety that can come from doomscrolling or waiting for people to “like” your social media post. It also allows you to fully enjoy experiences without worrying about documenting them online. Likewise, taking a break from social media can boost your self-esteem by not comparing yourself to others.  

Other health benefits include sleeping better, experiencing less eye strain, and preventing lower back and neck problems from hunching over your device. 

“You don’t have to quit using technology, but it could be beneficial to take breaks from your phone during the day or keep it in your purse when you’re out with friends so you can stay focused on the present moment,” says Dr. Berry. 

Ready to give a digital detox a try? Dr. Berry suggests the following tips to help you get started:  

• Schedule phone breaks. This could mean only checking your phone once an hour or using the focus feature on your phone.  
• Get everyone on board. During in-person interactions, agree to stay off smartphones during dinner or check in at certain times like after ordering. 
• Track your app usage. Many smartphones give weekly screen time updates. There also are apps that can help track how you spend most of your screen time. 
• Turn off notifications. This could help you resist grabbing your phone every time you get a new text or email. 
• Tuck your phone away at bedtime. Consider getting an alarm clock or using the “do not disturb” setting on your phone, which will block phone calls and messages overnight.  

Are you having back or neck problems? Take a free online quiz to learn more.