Digital technology has taken over our lives. While for the most part, it is enhancing it, it’s just as important to know when to step away for a ‘digital detox’. Our lives have become digitally saturated, from work and education to social interactions and hobbies, it’s clear we have a collective dependency on it. Recent studies have highlighted a troubling trend: Australians are spending an unprecedented amount of time glued to their screens, often with detrimental effects on their mental health. The impact is affecting everything from sleep patterns and concentration to friendships and overall well-being. As the line between online and offline worlds blurs, it becomes even more important to switch off and take a break. We explore why reducing screen time is necessary for maintaining mental health and helping you reclaim control over your digital lives.

In Australia, recent findings suggest that adults are averaging about 5.5 hours each day on their mobile phones alone. This translates to about 16.6 years of your life, based on the average duration of phone use from a young age into adulthood. The younger generations are averaging up to 7.3 hours each day.

Scientific research has begun to uncover the different ways this extra screen exposure can affect mental health.

• Anxiety and Depression: Social media scrolling can lead to comparison, cyberbullying, and a disruption in normal sleep patterns, which can bring out feelings of anxiety and depression.
• Sleep Disorders: The blue light emitted by screens prevents the natural production of melatonin, the hormone that regulates sleep-wake cycles. Sleep deprivation can lead to increased stress, impaired cognitive function, and mood disorders.
• Cognitive Functioning: Excessive screen time has also been shown to lower cognitive function. This is due to switching rapidly between different apps and notifications, which can reduce attention span, memory recall, and the ability to focus on tasks without interruptions.

Taking a digital detox, even for a short period, can have many benefits for both physical and mental health. The first is the improvement in sleep quality. By limiting exposure to the blue light emitted by screens, especially before bedtime, you can enhance your melatonin production, helping you fall asleep easier and enjoy a more restful sleep.

Disconnecting from the constant notifications and overflow of information can also reduce stress levels. Stepping away allows the brain to recover from the multitasking and rapid switching of focus. Plus, spending less time on social media can decrease feelings of envy and inadequacy that can come with comparing oneself to the curated lives of others, leading to a more positive mood and better overall mental health.

Take away the screens and you’re more likely to get outdoors and move your body, which is essential for mental health. Whether it's a walk in the park or a team sport, it can boost endorphins and reduce anxiety and depression. It’s also a chance to build a support network away from the screens, providing a real-world connection.

Implementing a digital detox requires a planned approach tailored to individual lifestyles and needs. Start by assessing your current screen time to set realistic goals. 

• Designated Screen-Free Times: Set certain times of the day or specific days of the week as screen-free. Many find dinner times, an hour before bed, or even an entire weekend day as effective times to avoid digital devices.
• Tech-Free Zones: Create areas in the home where no devices are allowed, such as bedrooms or the dining room.
• Scheduled Breaks: Build breaks into your daily routine where you step away from digital devices. For example, after 45 minutes of screen time, take a 10-minute break to walk around, stretch, or do a quick non-screen-related activity.

Ironically, technology is your best friend when it comes to managing your technology use. There are plenty of apps out there that can help you stay on track.

• Screen Time Monitoring Apps: Apps like "Screen Time" on iOS and "Digital Wellbeing" on Android provide insights into your daily screen usage, allowing you to see which activities are taking up most of your time.
• Website Blockers: Tools such as Freedom or Cold Turkey can block distracting websites or apps during designated times to help you focus.
• Reminders and Alerts: Setting up reminders to take breaks or alerts when you exceed your designated screen time can help keep your goals in check.

The benefits of a digital detox, including improved sleep quality, enhanced mood, increased physical activity, and better cognitive function, show just how important it is. By implementing practical strategies like setting realistic screen time goals, establishing tech-free zones, and using apps to monitor usage, you can make changes that lead to a healthier, more balanced life. Start your digital detox today and experience the impact it can have on your mental health and overall quality of life.