If you’re reading this, that means you’re likely on your phone. With the amount of information and content that’s at your fingertips, your phone can help you learn something new, have a laugh at a funny video and stay connected to your loved ones. But it’s also possible to become addicted to your phone, which can affect your daily productivity, the quality of your in-person interactions and your sense of self.

In one survey, more than 40% of Americans reported feeling addicted to their phones. When you spend excessive time staring at the small screen, it can affect your mental health in a variety of ways, for example:

• Low feeling of accomplishment from being unproductive 
• Difficulty getting seven to nine hours of quality sleep due to melatonin disruption from blue light
• Less quality time with loved ones, which is important for having a sense of belonging
• Low self-esteem from comparing lifestyles to online friends and influencers
• Increased risk of developing depression or anxiety

If you’re ready to take control of your phone addiction, you can try a digital detox, which consists of eliminating or reducing your use of digital devices for a set period. This can help you gain awareness of the negative effects of a phone addiction, which isn’t a diagnosable mental health condition, but can impact your quality of life. You can see the benefits of being offline and reduce the stress caused by always needing to stay up to date.

Here are five strategies that can help you go through a digital detox:

• Set clear parameters that you’re held accountable for

Just like any other goal, a digital detox involves setting parameters and objectives that can guide you along the way. You need to determine how long it will last, what amount of digital time you’re allowed (if any), and what you hope to achieve in the end (e.g., more quality time with your loved ones, fewer distractions at work).

Accountability can go a long way in helping you successfully complete your detox. Talk to your loved ones and the people you spend your days with, such as a significant other or co-workers. Let them know about your parameters so they can speak up if they notice you breaking them. 

• Remove social media apps from your phone

A contributing factor to phone addiction is how easy it is to pick up your device and access social media. By deleting those apps on your phone, you’ll be less likely to unintentionally end up scrolling for hours. 

You don’t have to delete your social media permanently, as a digital detox is temporary. But remove your social media apps from your phone (or set strict time limits on them through the application settings) to reduce the amount of aimless scrolling on your device as well as the need to check for notifications.

• Create “tech-free” times and settings

Spending too much time on your phone can lead to a lack of productivity and decreased connection with people outside of your screen. A phone addiction can make you pick up your phone unconsciously while completing a work task or when you’re out to dinner with your friends. By putting your phone completely out of your reach — even out of the room — during certain times and situations, you can reduce distraction and live in the moment. 

Examples of “tech-free” times and places include:

• At family dinner
• During work time
• During dates with your significant other
• Explore hobbies that make you forget about your phone

Spending too much time online, outside of professional obligations, often comes from feeling bored or like there are things online that you don’t want to miss out on. Taking a digital detox provides you with the push and opportunity to seek out ways to spend your time outside of a screen. Is there a hobby you’ve been wanting to try out?

Here are a few hobbies that you can explore that will help you to push your phone out of your mind:

• Reading
• Sports
• Hiking
• Photography
• Don’t check your phone before bed

You can get through a digital detox by breaking habits now that you no longer want to continue after the period is over. Many people use their phones before they go to bed, which can interfere with your circadian rhythm and cause a delay in sleep onset.Try to get in the habit of not checking your phone before bed and finding another way to decompress, such as reading or journaling.

Problematic Smartphone Use (PSU) is the term researchers use for patterns of smartphone behavior that are excessive or compulsive enough to interfere with daily functioning. PSU is linked to an increased risk of anxiety or depressive symptoms. Talking to a therapist can help you develop a plan for completing a digital detox to move along your mental health journey.

If you’re experiencing significant depression or anxiety symptoms that are interfering with your overall quality of life, Lightfully’s four levels of care can provide you with more intensive support beyond regular therapy sessions. They include:

• Residential Treatment
• Partial Hospitalization Program (PHP)
• Intensive Outpatient Program (IOP)
• Virtual Services (vPHP/vIOP)

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.