There’s a reason you’re here. Something about your social media or tech use isn’t sitting right.
Identify what’s driving your stress or unhappiness.
In studies that attempt to understand what happens when people tune out of social media or more frequently put down their phones, researchers have often focused on a narrow range of apps or behaviors — like deactivating only Facebook or changing notification delivery — so it can be hard to draw universal conclusions from their findings.
Dr. Kostadin Kushlev, who leads the Digital Health and Happiness Lab at Georgetown University, says identifying the digital experiences that affect you most can be difficult. In fact, he believes a powerful solution would involve tech companies helping users “implement research-backed digital detox strategies more easily or use better defaults.”
Kushlev points to the iPhone’s Driving Focus and notification summary settings, which pause notifications during specified time periods, but argues that more needs to be done.
Until then, it’s up to individual users to figure out what’s affecting them most.
Start with realistic expectations.
Once you know which aspects of your digital life you’d like to prune, develop realistic expectations about what’s possible.
Kushlev says that while some studies show that certain restriction strategies work well, many studies are far from conclusive. Instead, findings in this field of research are often mixed. Positive effects can be statistically significant but small.
For example, in a 2018 study Kushlev co-authored, participants were randomly assigned to have their phones at the table or place them in a lockbox while eating at a cafe. Those with the device nearby enjoyed the experience significantly less than those who’s device was inaccessible. Still, both groups enjoyed their experience overall, indicating that the device’s presence didn’t ruin the meal outright.
Plan how to spend your time.
Deciding how to spend the time you would’ve otherwise passed by scrolling is crucial to success.
The key takeaway? Get comfortable with boredom.
Kushlev says this is admittedly hard for humans. In a 2014 study, which Kushlev wasn’t involved in, participants actually chose to deliver an electric shock to themselves rather than sit in a room quietly and think.
The challenge, however, is that banishing one app from your phone, then turning to a different app with its own drawbacks, might cancel out whatever positive effects you were hoping to experience.
Focus on in-person experiences.
Kushlev specifically recommends replacing time spent on social media or on a device with gratifying in-person experiences.
As daunting as this may seem, it doesn’t require you to become a social planner. Rather, consider the moments you might otherwise be absorbed by something on your phone — at the bus stop, the dinner table, on a date — and connect with another human.
“It doesn’t really matter what you’re doing; physical interactions are generally better than digital interactions,” he says.
Conclusion
While science can’t yet prescribe a plan guaranteed to make a digital “detox” a success, there are promising tips and tricks worth trying, according to experts. By identifying what’s driving your stress or unhappiness, starting with realistic expectations, planning how to spend your time, and focusing on in-person experiences, you can take control of your social media and tech use habits and improve your mental health and well-being.
FAQs
Q: Is excessive social media use an addiction?
A: While we might use the word “detox” as shorthand for restricting social media and tech use to improve mental health and well-being, there is little evidence to prove that excessive use is an addiction on par with disorders like substance or drug use.
Q: What are some effective strategies for limiting social media consumption and phone use?
A: According to experts, some effective strategies include identifying what’s driving your stress or unhappiness, starting with realistic expectations, planning how to spend your time, and focusing on in-person experiences.
Q: Can I completely abstain from social media during a “detox”?
A: While some people try a version of inspiring movements like the “dumb” phone trend, it may be too ambitious — and ultimately self-defeating — to attempt a total blackout of social media. Start small and focus on replacing time spent on social media with gratifying in-person experiences.
