How Putting Down Your Phone Can Improve Your Relationships This New Year
It has been suggested that one of the best ways to disconnect and reclaim control over how much time we spend on our devices, is to complete a digital detox. Over the past year searches for ‘digital detox’ have increased by 98% in the UK. The winter months appear to be a popular time to recharge, with a 119% higher increase in searches over the last quarter.
A new study conducted by outdoor fashion retailer Joules looking into the amount of time we spend looking at screens has revealed that nearly two-thirds (62%) of British adults feel guilty about the amount of time spent on screens, with 18-30-year-olds feeling the guiltiest (70%).
To better understand the benefits of unplugging, Joules has partnered with Hector Hughes, co-founder of Unplugged, the UK’s original digital detox escape, to reveal just how long your detox needs to be and why it is beneficial to get away to the countryside with the whole family.
Hector explains, “A digital detox, sometimes referred to as a social media detox or dopamine detox, is a period of time when you intentionally take a break from your digital devices such as smartphones and laptops.”
According to Hector the minimum time to disconnect is 72 hours, based on what’s called “The 3-Day Effect”.
“During the first 24 hours, which we call ‘the adjustment period’, your brain begins to settle down and get used to being offline. Days two and three are when you really disconnect and feel the freedom of being without your phone. Digital devices are designed to be addictive, keeping us distracted and our brains busy, so unplugging from them resets your brain to factory settings.”
What are the benefits of completing a digital detox away from your home?
The study found that more than one in five (21%) adults are spending more than nine hours a day looking at screens, whilst three in five (64%) will spend more than five hours glued to their devices everyday.
Hector explains that to truly unplug and get away from your screens you should aim to get away from your home to complete the experience.
“You can do a digital detox anywhere by just closing your laptop and switching off your phone, but in reality, you’re unlikely to do it unless you have very strong willpower or have experienced the benefits of being offline before.
“Being at home and in familiar surroundings makes it easier to fall into habits or have a quick scroll – by removing yourself from the familiar and immersing yourself in nature, the digital detox and its benefits will be stronger. Being away from home also means you can prepare for going offline by setting your out-of-office, letting friends and family know and preparing your brain beforehand.”
What to pack for a digital detox
Joules suggest the top things to bring with you on a digital detox, from great outerwear to cosy clothes, so you can look and feel great while enjoying life in the slow lane.
“Depending on your detox destination, you may need to wrap up for your trip, particularly if you’re visiting one of the more remote places on the list. Layers are always a good idea, especially as the weather can be so unpredictable, regardless of the forecast. A jersey top can be worn under a variety of different jumpers, hoodies or sweatshirts – and a gilet is useful to keep close by. When it comes to outerwear, consider a lightweight waterproof jacket as well as a heavyweight padded coat or a cosy fleece, too.”
“Bringing the right footwear is also key – a pair of wellies and good socks are a smart idea if you’re planning a staycation in the winter months!”
The benefits of a digital detox
Relationships – “Improved relationships with your loved ones and yourself are a massive benefit to going offline. So many of us are guilty of ‘phubbing’ our friends and partners or ‘parallel scrolling’ at home, which means we’re not fully connecting with each other, and could even be causing barriers in communication. Just having your phone facedown on the table or in your hand can decrease the quality of conversation.
Sleep – “Your sleep hygiene will also improve during a digital detox (and after) as you get out of the habit of scrolling in bed before you go to sleep and as soon as you wake up. The content you consume on your phone can overstimulate your brain which keeps it awake, or wakes it up too abruptly. Removing the stress and stimulation of technology can improve sleep quality and duration.
Device reliance – “Removing your phone for a period of time will reset your relationship and reliance on it. During your digital detox, you’ll likely realise that you waste a lot of time scrolling and getting stressed over things that aren’t as important as they might seem when they’re delivered with a red alert and vibration. When you return to your everyday life, you will have more control over how many times you pick up your phone and are more likely to check yourself if you get stuck in a scroll hole.”
Making the effects last
Once a digital detox is over many people will be keen to ensure that they don’t automatically revert back to old habits, something Hector suggests isn’t too challenging once you have felt how rewarding the benefits are.
“A study completed with Greenwich University found that the calming effects of a digital detox can extend into your everyday life, from the mood-boosting effects of nature and the stress-relieving effects of being offline.
“The digital detox also acts as a trigger to reset phone habits. This is because once you’ve felt how good it feels to be offline, you’re more motivated to introduce new boundaries in your day-to-day life.
“We ask every guest on checkout if they plan to implement any changes in their digital habits, and nearly every single one says yes, these changes range from keeping their phones out of the bedroom, setting screen time limits or having phone-free date nights.”
Hector has also shared some recommendations on what to swap out your screen time for to sustain the effects of a digital detox.
“Getting out in nature is the best swap you can do. The benefits of nature can be massively underappreciated, but it’s scientifically proven to boost well-being and decrease stress, so you should definitely consider joining a running club or going on a weekend hike.
“Inside the house, think about investing in a good board game cupboard or some conversation cards to reconnect with your loved ones.”
To see the top 10 ranked unplugged destinations for a digital detox, visit the Joules website.