Good Lifestyle

We live in a digital world, and that we are online for work, social reasons, entertainment or boredom, a phone , the laptop or the tablet is generally in our hands. By clicking on a button, we are connected to friends and family, and although it is practical, it can also be harmful - potentially leading to a range of health problems.

According to Statist , the average time that Americans spend online daily is eight hours and 28 minutes. This excessive amount has consequences. "This often leads to increased anxiety, disrupts our sleep habits and can even make us difficult for us to focus on tasks," said Dr Daniel Glazer , a clinical psychologist specializing in trauma and co-founder of American therapy rooms .

Fortunately, getting involved in digital detoxness can recharge and reset your mind and body. "By minimizing screen time, you can improve your sleep routine, reduce anxiety and deepen your interior connection," said Kristie TSE , psychotherapist and founder of Discover mental health advice .

We are counting more than ever on our devices, but breaking the bad habit of being obsessively online can help you find balance and improve your quality of life. Read the rest for the panels that you can be too attached to your screens and how you can cut via digital detoxification to reduce.

In relation: 10 cybersecurity tips that everyone should know now .

Why is digital detoxification important

To spend too much time on a device has several negative health consequences that you may not know.

"Dopamine is a neurotransmitter naturally produced by the intestine and the brain and plays a crucial role in the regulation of attention, concentration and motivation, but it is the best known for conducting our pursuit of rewards and pleasure" Jewelry , a coach certified in brain health.

Continuous use of digital devices "can considerably stimulate dopamine at high levels that our brain cannot support," said Zimmer. "Getting involved in digital detoxification is not only a trend; it is a crucial and lasting step towards control of control over our well-being in the digital age."

How to know if you need digital detoxification

Compulsive use of devices can interfere with work, school or relationships. If you spend more time online than with friends or family in person, it could be time to reassess your technological use.

"When you notice that you usually reach your phone immediately when you wake up or just before sleeping, it's a strong indicator to become too attached to your screen," said TSE. "In addition, dependence on devices in social situations or feeling anxious without them are clear signs of excessive attachment."

Seems familiar? Ok, here are the steps you can follow to practice your own digital detox:

1. Create limits

The limits are important when kicking off digital detoxification, and a way of starting is to limit the place where you are authorized and not authorized to use your phone or other technology.

"The restriction of devices in the areas of the house where the pillars of health (sleep, sex, food and other social commitments with dear beings) are supported is a good starting point", explains Ashley Madsen , PA-C, HHC, Abaahp, clinical director of well-being in aesthetic ethics + well-being. "As a rule, these are the bedroom, the bathroom and the dining room."

This means leaving your devices in another room before dinner, going to the toilet or preparing for the bed. Put your chargers in these rooms and count on old -fashioned methods (like alarm clock) to find out what time it is.

"There are several health reasons to do so, but we help detach from the blue light of your device," said Madsen. "Some of my patients keep their phone in their cars overnight to help strengthen this habit."

In relation: 11 bedtime routines that will help you sleep all night .

2. Turn off your phone during certain periods

This is a big step, but making you unavailable for a while can help you remain attached to digital detoxification.

"I also recommend the Donotdisturb functionality when you come home from work, which allows calls or messages of certain people, like your children, to pass," explains Madsen. (You can find this feature on most smartphones.)

This should be obvious when you are at events that deserve all your attention, such as meetings with friends, films, journalization or training. You don't need your phone during these short sessions.

3. Draw outside without your phone

Being outside and enjoying nature has a calming effect that can stimulate your mood and overall health. According to Dr. Carly Snyder , a reproductive and perinatal psychiatrist certified by the board of directors, abandon your phone and watch the sunset or take a walk in the evening can help restore your mental well-being.

"I recommend earthy activities to change the accumulation of stress hormones, such as cortisol, and increase wellness hormones, such as serotonin, by a connection to nature."

Dr. Snyder finds this step of digital detoxification so impactful because it is really simple and easily accessible.

In relation: 40 quotes of nature to inspire you to take advantage of the great outdoors .

4. Version of these boring notifications

Stop the temptation to run to your phone each time you hear it ping, which is really very disruptive. Each phone and internet browser have a way to deactivate notifications, so look at your settings to close everything.

"It is essential for detoxification and, honestly, forever," said Irene Williams , founder and principal educator at Digital Life Academy . "You must train to check messages and updates only Sometimes it works for you and helps you stay in touch and get things done. Notifications kill your concentration, your creative flow and your duration of attention. ""

5. Avoid your phone upon waking up

The morning rituals of many people involve driving and checking their phone before getting out of bed, having breakfast or saying hello to their partner ... which is quite unhealthy. AE0FCC31AE342FD3A1346EBB1F342FCB

Return the search for a screen helps you feel that you are starting the conscious day of the outside world and that the world is so much larger than your own concerns, "said Dr John La Puma , internist recognized by the international map and founder of Chefmd®.

Instead, when you wake up, make light stretching, kiss your partner, look outside the window or make coffee. "This will restore your attention, reduce negative emotions and reduce stress," said Dr. Puma.