Digital Detox: Embracing a healthier life beyond the screen

In a world dominated by smartphones, the increasing dependence on our digital companions poses a serious problem. Our //next columnist Markus Sekulla has explored tips and apps for managing smartphone addiction, discovering ways to cultivate a healthier relationship with our mobile devices.

“New research suggests that social media may be more harmful than we realize.“ (https://www.psychologytoday.com)

“Constant posting on social media can impact your privacy and self-esteem.” (https://www.wired.com)

“A break from social media leads to increased self-esteem after just one week.” (https://www.spiegel.de)

These headlines suggest that social media is not conducive to our mental health. Yet, we can't seem to put down our smartphones. Every year, smartphone usage continues to rise in statistical surveys. And although we almost all know that too much phone isn't good for us or our psyche, our eyes remain glued to the screens.

So, should we drastically reduce our smartphone usage? The short answer is: Yes. The longer answer: It depends on how we use them. We should definitely significantly limit our use of social media. Yes, it's not groundbreaking news, but since hardly anyone adheres to it, I'll just repeat it. And again next year.

It's not just the younger generation

The use of social media carries dangers. The effects are so severe that it is sometimes referred to as a “hidden pandemic.” Excessive use alters our brains and our expectations of what to expect in life.

When we use social media, for example, to post pictures and videos and then receive hearts and likes, we experience positive emotions. These social reinforcers lead us to use these apps more and more often. Through them, we can simultaneously escape the negative emotions of the real world.

However, this process leads to addictive behavior, where using the app becomes automatic. We develop a strong emotional attachment to social platforms, which is associated with a pathological compulsion to stay online constantly and not miss out on anything.

And please don't tell me it only affects the younger generation. I bet I'm not the only one who visits their parents and sits at the table with two smartphone users in the Golden Surfer generation. “Oh, look what William shared in his Whatsapp status again.”

Tips and tricks for less smartphone usage

As a former social media manager and trainer, I experience the mockery of my friends over my humble campaign against the use of social networks. Like the oil manager who now tries to plant some trees. But over the years, I've realized how addictive reaching for the smartphone can be. And I'm by no means alone in this realization. I hardly know anyone who enjoys being on the phone for long periods and feels good afterward.

My goal nowadays is to spend less than an hour on my smartphone every day and as little time on social media as possible. My best tips for reducing time on Instagram and Co.:

The best tip: If you're not among the 99.9% who are influencers, meaning you don't earn money from social media content... Delete the apps.

The second-best tip (my solution): Delete the apps and only download them when you want to post something. After posting, simply delete the app again. Works well with Insta Stories and TikTok.

The third-best tip: Put all social media apps in a folder on the last page of the screen. This folder is then negatively named. I'm thinking of terms like “Caution”, “Poison”, “Stay off” or “Do not open”. Notification sounds or vibrations should, of course, be disabled.

Smartwatch tip: If you own a smartwatch, definitely activate theater mode. This keeps the screen dark when you move your arm or receive a notification.

Hype tip: Dumb phones are currently being hyped in the tech media. Even if this trend may be overrated, a phone without apps will pretty likely prevent a lot of time spent on it. Well, then I see us all getting lost in Snake again.

Of course, there are also such strong smartphone addictions that one should seek professional counseling and help.

There’s an App for that

Of course, there are also numerous apps that can help us reduce unhealthy smartphone and social media usage. Many smartphones offer features to limit app usage, and social media platforms themselves offer daily time limits, which can often be bypassed but still provide a good starting point.

Personally, I mainly use two apps to make my smartphone time more meaningful. The first sends me a reminder as soon as I open a social media app (One Sec). The second I use when I want to work undisturbed or take a break (Forest) to monitor my time on the phone.

The One Sec app sends me a reminder to take a deep breath as soon as I open a social media app. Particularly helpful is the button after 10 seconds, which asks me if I really want to go to Instagram. This quasi double opt-in has often led me to decide against it.

With the Forest app, I can turn off my smartphone time when I want to work undisturbed or take a break. The app allows me to create a virtual forest while staying focused. Gamification, yay! This makes the phone less distracting, and I can use my time more effectively, especially in a work context. Of course, I could simply activate airplane mode, but that's less entertaining and doesn't plant real trees.

Please share your tips for less smartphone usage with me. My mental health already thanks you today.