Is it time to log off? How to do a digital detox

If the first thing you do when you wake up is grab your phone to check your social media, it might be time for a much-needed digital detox.

We're used to seeing people commit to detoxes to cleanse their bodies, but have you ever thought about ridding yourself of brain rot? 

What is brain rot?

According to Oxford University Press, brain rot is “the supposed deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging."

Social media has made it easy for people to become addicted to their apps. Notifications constantly remind you to check your likes, comments, reposts or DMs.

The algorithm knows precisely what you like and shows you videos and pictures that will keep you online for longer.

However, the reality is that too much screen time is bad for you. 

Some people spend hours a day online. Those hours could be better spent learning something new, spending time with family and friends, or reading a book. 

ALSO READ: Digital detox: young adults flock to London 'offline' nights

There are lots of hidden side effects to being constantly online. Doomscrolling, for instance, can increase anxiety and stress. Constant exposure to negativity can leave you in a perpetual state of worry.

It can also disrupt your sleep. Staying up late to scroll through your phone leaves you feeling unrested, draining your energy for the next day.

Social media can contribute to feelings of depression by creating the illusion that everyone else is living a better life.

And let's not forget the impact on productivity – endless scrolling can lead to procrastination and wasted time.

Here's how to do a digital detox and free yourself from constantly being online.

1. Turn off notifications

Ping, ping, ping all day! Don't let apps distract you from what's important. Turn off notifications so you stop checking your phone every time your phone pings. 

2. Start with screen time limits

It might be difficult to go cold turkey at first. Consider setting "no social media" hours at certain times of the day or even on the weekend. 

3. Delete social media apps 

One of the best ways to avoid temptation is to delete all apps from your phone. If you know you spend hours on TikTok, then remove it completely during your detox. 

4. Yip, work too! 

Ban work emails after hours so you avoid looking at your laptop or phone during your "no social media" time. 

5. Find a hobby

We get it, social media is entertaining. But there are many ways to keep yourself busy without staring at a screen for hours. Read a book, go for a walk in nature, play board games with family, or take up a new hobby.

If all else fails, pretend it's load shedding, and you don't have data, power or battery life to use your phone. 

ALSO READ: California enacts law to protect brain data

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