Do You Need a Digital Detox?

How attached are you to your phone, tablet or gaming console? Would leaving your phone at home be a minor inconvenience or a full-blown crisis?

If the thought makes you uneasy, you're not alone. Technology and internet addiction are becoming more common. At Bronson HelpNet, clients often talk about the need for constant access to their digital devices. While some digital habits are harmless, others can spiral into compulsive behaviors involving pornography, gambling or shopping addictions.

In 2020, the World Health Organization said addiction to digital technology is a real and growing global problem (Dresp-Langley & Hutt, 2022). Experts say it shares striking similarities with other addictions, marked by compulsive, out-of-control use of devices and online platforms.

Signs you may be struggling with phone or technology addiction:

• • A partner or loved one says you pay more attention to your phone than to them
  • Your phone distracts you from your work or responsibilities
  • You spend most of your free time scrolling through social media, yet feel disconnected from those around you
  • You stay up late playing games and struggle to focus at work or school due to lack of sleep

Why Technology Can Be Addicting

Dopamine, a chemical in your brain that affects mood and motivation, plays a big role. Dopamine is known as the "feel good" chemical because it gives you a sense of pleasure and makes you want to repeat the behavior that caused it. Using digital devices to do things likes scroll through social media or play games, can trigger a dopamine reward just like alcohol or drugs do. Over time, people can build up a tolerance, and they need more digital use to get the same effect. Addiction psychiatrist Dr. Anna Lembke (2023) explains that this is called neuroadaptation. It leads to less pleasure over time, while anxiety and depression increase.

Some signs to watch for include trouble sleeping, anxiety, depression, difficulty relaxing, lack of focus, low energy, social withdrawal and poor time management. Children and teens are especially at risk from too much screen time.

Ready to Unplug? Here's How

Dr. Lembke recommends a 30-day digital detox. While starting a detox can feel challenging, having a clear plan can make it a rewarding and empowering experience. It doesn't mean you have to give up your phone or stop playing video games entirely - it's about creating healthier boundaries with technology

Here are some key steps to help you get started

1. Set clear goals: Decide what you want to accomplish during the detox. Do you want to sleep better? Spend more quality time with loved ones? Clear goals will keep you motivated.
2. Tell friends and family: Let the people close to you know about your plan. Their support can make the process easier, and they might even join you in the challenge
3. Plan alternative activities: Think of things you can do instead of reaching for you phone or tablet. Read a book, go for a walk, cook a new recipe or start a new hobby
4. Prepare your workspace: If your job involves using screens, talk to your boss or coworkers about your detox. Look for ways to reduce screen time without affecting your work.

The first two weeks can be the hardest as your brain adjusts. The second two weeks bring noticeable improvements in mood, focus and overall well-being. This kind of reset can help anyone who feels like they can't control their screen time or those who simply want to make new priorities in life

The goal is to find a healthy balance and be aware of how much time you spend on your devices. Most people can benefit from these simple tips:

1. 1. Set time limits, like turning off devices at a set hour each night.
   2. Keep your phone in another room while working, sleeping or socializing.
   3. Stick to a consistent sleep routine.
   4. Eat well and stay active.
   5. Reduce the number of social media apps you use.

To learn more about counseling services available through Bronson HelpNet Behavioral Health Specialists, visit our behavioral health webpage.

References

Dresp-Langley, B., & Hutt, A. (2022). Digital Addiction and Sleep. International Journal of Environmental Research and Public Health, 5;19(11):6910.

https://doi.org/10.3990/ijerph19116910

Lembke, A. (2023). Dopamine Nation: Finding Balance in the Age of Indulgence. Dutton.