The definition of a digital detox is to intentionally take a break from or reduce the amount of time you spend online on your devices, on the Internet, or specific platforms. This is typically for a specified period of time that can vary from one day to several months and may entail disconnecting completely, or partially.

Signs you may need a Digital Detox

• Depressed mood
• Increased irritability, frustration, or anger
• Feeling insecure
• Loss of sleep or interrupted sleep
• Feeling obligated to consume, respond, react, or check in
• Being angry or upset over posted content
• Cyberbullying (online verbal bullying)
• Fear of missing out (FOMO)
• Feelings of isolation
• Social comparisons

Benefits of a Digital Detox

Doing a digital detox is a great way to find out if technology is holding you back from living your best life. The results of unplugging can be far reaching, from being more productive at work to deepening your relationships with family and friends. Benefits of taking a technology timeout include:

• Sharper focus
• Less stress
• Better social interactions
• More control of your time

How to take the first steps to begin your Digital Detox

Here are some small but impactful steps you can take today to start reducing your use of technology and digital media.

• Turn off push notifications
• Convert to black and white
• Put away your phone during meals
• Make your bedroom a no-tech zone
• Designate tech-free hours
• Limit yourself to one screen at a time
• Spring clean your social media accounts

If you or someone you know is struggling with their use of technology and looking for assistance with ways to cope and reduce your use of technology, the Ohio State Employee Assistance Program can help! Contact the EAP at 800.678.6265 or online for assistance.