Posted September 26, 2024 by H. Kelley Riley M.D., MBA, Chief Medical Officer
In today’s fast-paced digital age, technology is an integral part of our lives. We use it for work, connecting with loved ones, entertainment, purchasing goods, scheduling activities and so much more. Most of us would agree, we can’t live without it!
But in a world of constant connectivity that continuously bombards us with news, notifications, emails, text messages, social media updates and more, it’s vital to take breaks and unplug.
Spending time offline — without interruption — can have a positive impact on your mental health and overall well-being and, surprisingly, it can even help you strengthen relationships. Unplugging helps you create that healthy balance between real-world connections and online connections to maintain healthy relationships with yourself and others.
Research shows excessive screen time can have negative effects on both your physical and mental health. This recent study shows that dependency on digital devices such as a smart phone, tablet or personal computer can increase stress and anxiety, lead to depression, sleep issues and increase risk factors for obesity, heart disease and insulin resistance.
Unplugging enables you to disconnect from the constant stream of information and instead reconnect with yourself, loved ones and the world around you in a meaningful way. Putting down your screen allows you to recharge your mind and body to improve your mental health, overall well-being and quality of life.
Turning off electronics allows you to step away from the constant barrage of online information to give your mind a chance to rest and reset. It’s like unwinding after a hard day’s work. Once your brain is “recharged,” your concentration, decision making and creative thinking can improve.
Social media and technology have allowed us to strengthen relationships with family and friends, near and far, through constant communication. However, using screens, even those that support face-to-face conversations, should not be a substitute for developing in-person relationships offline.
By unplugging, you can be fully present, immersed and engaged in conversations and activities with your loved ones to create memories and experiences together to strengthen your bond.
Constant stimulation and being bombarded by information can create stress and anxiety. In addition, social media can create feelings of loneliness, depression and jealousy.
Taking time off from screens gives you a break, a chance to slow down and time to reconnect with yourself to improve your mental well-being.
Spending excess time on-screen can also lead to a sedentary lifestyle. Plus, sitting at a computer or screen for extended periods can cause neck and back issues. Unplugging encourages you to move your body and get regular exercise, which is important for heart health, bone strength, maintaining a healthy weight, improved mood, better sleep and so much more.
When you’re constantly being interrupted by an influx of information and start feeling overwhelmed by it, your connection to technology can start to inhibit your productivity. Unplugging minimizes distractions and increases your ability to focus on the task at hand.
The blue light that electronics emit stimulates the brain and can suppress production of melatonin, making it more difficult to fall asleep. Unplugging for at least 60 minutes before you go to bed allows your mind to unwind to create a more peaceful transition to sleep.
Unplugging may seem unattainable at first, but setting realistic goals and making a few habit changes can make all the difference.
Create boundaries by designating specific places in your home or office as device free, such as the dinner table, bedroom or your desk. You also can designate set times, during social activities or after 8 p.m., for example, that are screen-free.
Schedule times to check notifications. Also, be sure to schedule “do not disturb” hours or “tech-free times” to ensure that you’re not interrupted by notification “dings” or unnecessary digital updates.
Set a dedicated time, day or weekend to unplug and recharge. Then, intentionally plan activities that don’t involve screens such as a hiking trip, game night with the family or a visit to the amusement park.