The Fear Of Missing Out
We have become so conditioned to the ringing, vibrating, and blinking of our smartphones that we constantly have them in hand. There is even a term for this: FOMO, or “Fear of Missing Out.” Constant information from texts, images, and videos leads to sensory overload and chronic stress. Our minds are always elsewhere, no longer concentrated or focused. “Many people can no longer endure offline phases and, like during withdrawal, reach for their phones,” says neuroscientist Dr. Volker Busch. “This indicates that certain dosage limits have been exceeded.”
Our brains need downtime to process information and impressions, consolidate learning, form new connections, and discard unnecessary data. When digital media constantly interrupt and overwhelm us with new stimuli, the brain lacks the opportunity to regenerate. And do you sometimes find yourself watching a movie while fiddling with your smartphone? Using multiple media simultaneously becomes particularly problematic. According to neuroscientist Dr. Volker Busch, the constant jumping back and forth results in a loss of depth in work and enjoyment. This depth is essential for doing work well, as well as for being creative and relaxed. Without this depth and with only superficial processing of stimuli, concentration and attention levels decrease permanently.
It’s time for a Digital Detox!
Digital Detox – How to Do It
Taking a full day or even an entire weekend offline—turning off your phone, laptop, tablet, and TV—sounds simpler than it is. Even after just a few hours, you might feel the urge to check your devices. However, if you manage to stick with it, the benefits can be remarkable. Nowadays, there are even Digital Detox Camps for adults, akin to vacation camps. Additionally, there are apps and browser plug-ins designed to assist with the detox process.
Here are some tips to help with your Digital Detox:
Create Device-Free Zones
- No Digital Devices in the Bedroom: Ensure your bedroom is a sanctuary for restful sleep. Consider placing your phone in another room.
- Use Analog Alarms: Replace your phone’s alarm with a traditional alarm clock to keep your phone out of the bedroom.
Limit Checking Messages
- Check Messages Only Once or Twice a Day: Reduce the frequency of checking emails and social media to minimize distractions.
Be Intentional with Online Time
- Use Online Time Mindfully: Make conscious decisions about how and when you use digital devices. Set aside specific offline times during your day.
Leave Devices Behind
- Leave Your Phone at Home: When spending time with family or friends, try leaving your phone at home to fully engage with your surroundings.
Designate Offline Periods
- Set Specific Offline Times: Establish periods during which your smartphone is turned off, such as after 9 PM to wind down or first thing in the morning to start your day stress-free.
Communicate with Others
- Inform Your Network: Let friends, family, and colleagues know you’re trying to reduce your screen time and may respond later than usual.
Manage Notifications
- Mute or Disable Notifications: Turn off push notifications or enable airplane mode to minimize interruptions.
Use Digital Detox Apps
- Track Your Usage: Digital Detox apps can monitor how frequently you use your smartphone and what you do with it, helping you become more aware of your habits.
Changing your digital habits is crucial for a long-term reduction in screen time. These tips can help you get started on finding a healthier balance with technology.
The Positive Effects on Our Well-Being
We can better focus on a task and boost our productivity when we are not constantly distracted. By detaching from digital distractions, we can extend our attention span and work more effectively.
While the digital world has connected us, it can also cause us to distance ourselves from those around us. Constantly scrolling through social media can divert our attention from real-life interactions and conversations. A digital detox allows us to refocus on our interpersonal relationships and genuine connections.
So, take some time to unplug and enjoy the analog moments!
