If there’s one aspect of modern life that disturbs almost all of us, it’s how much time we spend on our digital devices. While these devices help us stay connected and provide useful services – like getting important information quickly and keeping us in touch with our loved ones – they also encourage mindless scrolling and entertainment. As a result, we end up spending a lot of time staring at screens.
Holiday time, with its change in routine, the need to explore new places and the opportunity to manage your time more intentionally, is the perfect moment to reset old habits. In this guide, we'll explain why a holiday is an ideal time to cut back on screen use and show you how to start and stick with a digital detox while you're away. But first, let’s explore the benefits of putting your devices down.
Know the benefits of a digital detox
Cutting back on device use comes with plenty of benefits. Here are a few of the biggest ones:
Reducing stress. Being constantly available and online increases anxiety and pressure.
Switching off increases productivity as well as creativity.
Stepping away from electronics can recharge your brain.
It can also vastly improve the quality of your sleep.
As we mentioned, scrolling is sedentary; so, spending a fair amount of time on devices can negatively impact your physical health. Putting devices down opens up opportunities for physical activity.
How to conduct a digital detox
Before you leave
Before your trip, give yourself the best chance to unplug by cutting back on how easy it is for people to reach you (one of the main reasons we stay glued to our devices). Here's how to start:
Let everyone who needs to know that you’ll be offline. Make sure they know when you’ll be back.
Whether in a personal or professional capacity, hand over any decisions to someone you trust who’s reachable and in the loop while you’re away.
Give yourself a helping hand
Ironically, the easiest way to unhook from technology is to use technology.
Investigate apps that help you limit your online time. Apple iPhone users can set time limits with Screen Time and or use the Downtime tool, which means that only phone calls reach you, or you are only allowed to access specific apps – and those apps themselves are subject to a time limit. Digital Wellbeing works in a similar way for Google devices.
Alternatively, only allow your phone to accept calls from certain people. For iPhone users, navigate to Settings, then choose a Focus; for example, Do Not Disturb, Personal, Sleep, or Work, then select allowable people from your Contacts. You can also turn on options to allow calls from certain groups of people and allow repeated calls (two or more calls from the same person within three minutes – alerting you that it really does need your attention). For Android devices, you can follow these instructions.
And remember, you’ll still want to be entertained. Take a book, a puzzle or a game of cards on holiday; just make sure it’s analogue.
While you’re away
Proactively focus and plan to connect with people and actively ‘do’ experiences
Reinforce this by noting on your itinerary when you plan to be away from your mobile phone.
If this isn't possible you can schedule periods where you actually turn off your phone i.e. meal times, travel times, or a few hours before bed (this will also help you sleep)
If this all feels impossible then create no-phone areas such as bathrooms and bedrooms.
Be kind to yourself in order to succeed
Be prepared to manage any thoughts that you have about needing to check in or switch on. Our online habits and reliance on being connected can feel overwhelming.
Reward yourself daily for sticking to your plan. Digital abstinence is not easy.
Let the destination help you out
If you think managing a digital detox by yourself is too difficult, at the holiday-planning stage, consider an e-tox holiday. Some destinations offer to help you unplug, or simply don’t allow devices. There are also places in the world that don’t have easy internet access. Many accommodation websites also allow you to filter for wifi or mobile coverage. You may want to mix up places that allow you to go online with some that don’t.
Celebrate the successes
Whatever reduction in online time you achieve while you’re on holiday deserves some applause. It is a tough proposition to unplug altogether, so give yourself a pat on the back if you manage to both enjoy your holiday and create some healthy new habits. That’s called a win-win.
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