Ever feel like your phone is controlling you, instead of you controlling it? Us too. In today’s digital world, it is challenging to find time to disconnect and unplug, and a privilege to be able to do so. With the upcoming new year, a time for motivated lifestyle changes, we found ourselves curious about a digital detox.
If this is something you’re interested in (we could all use a little device-free time), we’ve done the research for you! From the science of how blue light affects your brain, to the benefits of lessening your screen time, to strategies for how to implement your detox into your daily life, we covered all the bases. Let’s jump into what will be 2025's hottest trend: a digital detox!
The first habit that must go is checking your phone right as you wake up and before bed. Studies show that the blue light emitted from screens disrupt your brain's natural rhythms, suppressing natural sleep hormones. Using your phone first thing in the morning, with the closeness of the device to your face and its bright light, sends your nervous system into a ‘fight-or-flight’ response. With this repeated experience, you are increasing your stress levels and conditioning your body to awake in a triggered state.
Instead, try starting your day with activities such as exercise, exposure to sunlight, or mindfulness practices, like journaling or meditation! See our deviceless morning routine below for more ideas on how to start your morning off right.Â
According to studies at Stanford University, the negative effects of screen time exceed the positive effects by a landslide. With eye strain, neck pain, and poor posture, affecting your physical health, there are tons of benefits you can feel once lessening your device time. Inside you, excessive screen time thins your brain's cerebral cortex, affecting memory, decision-making, and problem-solving skills. With too much screen time, you also amplify your risk for strokes, dementia, and disrupt your natural circadian rhythm. Â
Looking at our devices provides no real nourishment to our brains, with experts highly recommending exercise, meditation, or socializing to focus on positive brain health, moods, and mental health patterns. In the long run, our goal with our digital detox is to support our cognitive functions, and do our best to live happy, healthy lives.Â
Researchers at Harvard University focused on the impact of the digital world on brain development. Although devices can enhance learning abilities, online experiences prove to be less stimulating than real-life interactions. When people embrace boredom - a difficult and avoided emotion in our world today - creativity, imagination, and ideas flourish.Â
All of this is not to say that screens need to disappear fully, rather we should use them intentionally and mindfully. We’ve put together a strategy to consider when embarking on your own digital detox! Feel free to follow our script, or use it as inspiration to create your own detox guidelines:
Developing a morning routine without screens
- Avoid screens for the first hour of the day
- Use a physical alarm clock and leave your phone outside your bedroom
- Spend 5–10 minutes outdoors in natural light after waking up (sunlight resets your circadian rhythm and stimulates serotonin production!)
- Start your day with journaling, stretching, meditation, or a walk
Screen-free zones and times
- No phones in your bedroom (will improve your sleep quality!)
- Dedicate mealtimes to connecting with others or yourself
- Avoid screens during conversations or social events
- Prioritize the present by observing the world around you
Manage screen exposure
- Blue light glasses reduce harmful blue light emission to your brain and eye strain (check out our gift guide for a pair!)
- Creating a schedule limiting screen time in the evening to prepare your body for rest
Developing a nighttime routine without screens
- Reading or meditating before bed
- Avoid screens for the last hour of your day to allow your body to decompress
Structured detox periods
- Start small! Designate one day a week or a few hours daily as a "no-screen" time to engage in your favorite hobbies like yoga, cooking, or spending time outdoors
- A digital detox weekend to disconnect fully and recharge
Replace bad habits
- When you find yourself scrolling, engage in a healthier habit or creative hobby
- Silence your phone from unnecessary notifications (try Do Not Disturb mode!)
- Delete apps that cause excessive phone time or pull you in
We must come to an understanding that it's practically impossible to completely unplug from technology in today’s age. Everything from payment, to communication with work, friends, and family, to entertainment exist online. It is really difficult to fully detox.Â
Remember to be kind to yourself, you are not doing this as punishment, you are doing it to benefit your health and self. And remember this experience is not all or nothing. Our goal is to implement elements of a digital detox into your regular life, so habits stick!
Sources:
We know its ironic, but be sure to reach out to us via Instagram DMs or email us at kohcollective@yogakoh.com if you tried the detox, or have any tips we missed! We’d love to hear from you. Our koh-mmunity are our most trustworthy sources after all!
Keep practicing (and digital detoxing!)
the Koh Collective
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