For a summer glow up, put phones down

It’s no secret that we’re surrounded by screens these days. From looking at our laptops to check email, our phones to check Instagram or our TVs to watch our favorite shows, it’s clear a lot of us are overdoing it. In fact, data shows that, on average, Americans spend more than seven hours per day looking at a screen. All that screen time could have numerous health impacts, including sleep trouble, mood changes, eye strain, and even brain changes in young children.

But never to fear—Ali Wurster, MSN, APRN, FNP-C, nurse practitioner for the Texas A&M School of Nursing Mobile Clinic, has some tips for how to enact your own digital detox this season.

1. Have a plan

Even when it comes to digital detoxing, slow and steady does, indeed, win the race. Having short-term, realistic goals is essential to the success of the detox, Wurster believes. She recommends starting a detox by staying off social media one day per week, then for a whole weekend and so on.

“Find ways to fill your time before you start disengaging,” Wurster said. “Have a plan for recognizing your triggers and replacing those triggers with something new.”

For example, instead of scrolling on your phone right before bed, start keeping a book or journal on your nightstand and give yourself the option for a healthier activity.

2. Limit yourself

If you’re afraid you don’t have the strength to deny your screen cravings, let your phone do some heavy lifting. Take advantage of customizable settings and set time limits on certain apps. Or, better yet, delete them altogether. This way, when (or if) you decide to return to social media, your account is still active, but the temptation of being one click away from entertainment is taken out of the equation.

3. Don’t stop at social media

Although social media may be the biggest problem for most people, it’s not the only time-wasting thing on our phones. Plenty of other apps and websites can suck you into an endless scroll, such as news sites, or even your own email inbox.

“Even if you don’t have Facebook or Instagram or Twitter, that doesn’t mean there aren’t other ways you engage in media,” Wurster said. “There are so many things vying for your attention, and they can all be just as unhealthy as any social media.”

If some apps are necessary, such as email or Teams, consider turning off notifications and blocking off specific times throughout the day to intentionally open these apps and see what you need to catch up on.

4. Re-evaluate and return…or don’t

Everyone’s detox will look different, and everyone will have a different outcome. Some people may benefit from detoxing for a week, while some people may prefer to abstain for a month. The important thing is to evaluate how you feel throughout the detox so you can find the healthiest way for you to interact with social media.

“A good practice at the end of every detox is to re-evaluate and return, or don’t,” Wurster said. “If you’re coming away from it feeling like you’ve found a good balance with your use of media, that’s great. But if not, you don’t have to return. Plenty of people realize they feel better without it, and they never go back.”

There is a long list of benefits that comes with digital detoxing. Wurster said you may notice improvements in your mental health, sleep habits, attention span and develop deeper connections. When looking to the future, a digital detox can also help you reassess your own goals and desires, free from comparisons and the influence of others.