Are digital devices controlling your life? Restore your freedom with a Digital Detox!

Barbara J. Mayfield, MS, RDN, LD, FAND
Sep 5
3 min read

Have you ever found yourself spending too much time on digital devices? If so, you’re not alone. In the U.S., the average person spends more than 7 hours a day on screens. Among teenagers, that number increases to 9 hours.

In last week’s post, we discussed the negative consequences of this digital dependence.

In this post, we will introduce the solution: A digital detox. I was recently introduced to this concept by a book with that title: Digital Detox, by Molly DeFrank. It was written for parents to detox their families and children and regain control over technology.

As a grandparent, I have noticed an increasing trend of digital devices having an unhealthy control over young people and adults. I started reading the book to help my children and grandchildren; I finished the book convinced I needed to detoxify my personal digital habits.

Here’s what I learned…

What is a digital detox?

A digital detox is an intentional unplugging and disconnection from digital devices. It means using electronic devices only when necessary. After all, these devices are our phones, our cameras, our maps, and our encyclopedias. It is unlikely you can completely unplug. If you have alternatives (such as a land line), use them instead.

If social media or games are too tempting to ignore, remove the apps from your devices.

Put devices in a designated place and only check them at set times throughout the day for calls, messages, and emails.

Two weeks is the recommended duration for a digital detox, after which time you establish boundaries around your digital usage.

What are the steps to implementing a digital detox for a family?

DeFrank outlines four steps for detoxing a family using the acronym UNDO. She recommends starting the two-week detox during a break or over a weekend. Prepare children ahead of time and notify babysitters, childcare workers, and other caregivers to get them on board.

U = Unplug cold turkey

Remove all screens not needed for school or work and limit their use to these purposes.

N = Notice your kids’ interests, talents, and opportunities for growth

Observe what children gravitate to when not lured by a screen. Is it a sport, cooking, crafts, reading, or riding their bike? Being screen-free allows time for talents to emerge and be encouraged.

D = Develop a list of screen-free fun together

Involve children in creating a list of fun activities. If we always entertain children (or ourselves) with screens, we lose out on being creative and productive in other, better ways.

O = Open the books!

Reading is critical for learning, and digital devices are generally not a good substitute. The digital detox is a great opportunity to visit the library and bring home a stack of books.

After the two weeks of detox, implement a long-term plan, following these steps:

Assess what you loved about detox mode.
Clarify your family’s approach to different types of technology, which will vary by age.
Determine ideal tech frequency.
Create great spaces – intentional spaces for kids to connect with you and each other.

What are ways for an adult to implement a personal digital detox?

Assess your current digital device usage and compare it to your goals for how you want to spend your time and how you want to connect with others. Are you able to give someone your undivided attention, with eye contact and empathy? Do you get anxious if you don’t have your phone?

Create a plan using the ideas and steps above. A vacation can be a great time to do a digital detox. When you return, establish boundaries to prevent digital dependence.