Digital Detox: How Unplugging Boosts Mental Wellness and Productivity

In today’s fast-paced digital world, a “digital detox” is more than just a trend—it’s essential for improving mental fitness, boosting productivity, and enhancing overall well-being. But what does unplugging really mean, and why is it so essential today?

A “digital detox” isn’t about completely disconnecting. Instead, it’s about creating a healthier relationship with technology that allows us to benefit from it while avoiding the pitfalls of constant connectivity.

The Impact of Constant Connectivity on Mental Health

We live in an era of information overload, where devices constantly demand our attention. This digital noise can lead to:

• Cognitive Overload: Our brains struggle to handle the daily influx of information.
• Mental Health Strain: Constant connectivity can contribute to feelings of stress and anxiety.
• Productivity Challenges: Multitasking results in scattered attention and decreased efficiency.
• Social Disconnection: Despite being “connected” online, many feel increasingly isolated.

This “technostress” can lead to burnout, reduced creativity, and overwhelming fatigue.

Benefits of a Digital Detox for Enhanced Productivity

Taking a digital break offers several benefits:

• Enhanced Mental Clarity and Focus: Disconnecting helps declutter the mind, leading to sharper focus.
• Boosted Creativity: Stepping away from screens opens the door to fresh ideas.
• Improved Sleep Quality: Reducing screen time before bed improves sleep.
• Lowered Stress and Anxiety: A break from devices significantly reduces stress.
• Strengthened Relationships: Unplugging fosters meaningful face-to-face connections.
• Increased Mindfulness: Time offline allows for self-reflection and goal-setting.

Effective Strategies to Unplug and Reconnect

You don’t have to go entirely off-grid to benefit from a digital detox. Here are some tips:

• Set Digital Boundaries: Designate tech-free times, like during meals or the first hour of your day.
• Practice Mindful Tech Use: Be intentional with app usage and manage notifications.
• Engage in Offline Activities: Explore nature or pursue analog hobbies like reading or gardening.
• Start Small: Begin with short unplugging sessions and gradually extend them.

Overcoming Challenges of a Digital Detox

Unplugging can be challenging, but you can overcome obstacles by:

• Addressing FOMO: Remember that what’s truly important will still be there when you reconnect.
• Managing Work Expectations: Communicate unplugging plans with colleagues and set boundaries.
• Breaking Device Habits: Recognize that frequent checking is often a habit. Track usage to become aware of patterns.

Finding a Healthy Balance in a Tech-Dependent World

Technology is essential, but balance is key. To make unplugging sustainable:

• Create a Routine: Establish a “digital sunset” an hour before bed.
• Incorporate Mindfulness: Increase awareness of your tech use with mindfulness practices.
• Balance Work and Breaks: Use techniques like the Pomodoro Method to alternate focused work with breaks.
• Involve Your Community: Encourage family and coworkers to join you in unplugging.

Break Free from Digital Overload

In our hyperconnected world, unplugging is not just a luxury—it’s a necessity for maintaining well-being and productivity. Implement these strategies to create a healthier relationship with technology, allowing you to thrive both personally and professionally.

Remember, the goal isn’t to eliminate technology but to use it mindfully. Start small, be patient, and build habits that enhance your well-being in the digital age.

Ready to improve your mental health and productivity? Contact Be Productive Coaching today for personalized strategies on incorporating a digital detox into your life.

Please note: The advice in this article is for general informational purposes only and is not a substitute for professional medical advice or treatment.

I overheard a recent interview on one of the new’s channels as my husband was watching his daily COVID-19 update, and this time they had John Whyte the Chief Medical Officer, of WebMD, who was explaining that the most typed search on their website right now is for anxiety and depression symptoms. This didn’t surprise me knowing that many of us are experiencing high-stress levels and anxiety during this time of pandemic as we face COVID-19 and the global financial crisis. I was happy to see that this was finally a discussion on the news channels. 

I’ve always had an interest in mental health, I even wanted to major in psychology before getting caught up in my hospitality career. Then throughout the years, I’ve dealt first hand with the anxiety and depression of different family members including my mom, grandmother, and husband. As a coach, I’ve helped many of my clients incorporate practices to help avoid the onset of stress and anxiety from their careers. It was due to this interest that I decided to start my Face Everything & Rise, free weekly mental health support group during COVID-19.

One of the practices I incorporate is mindfulness. I happen to love mindfulness and have had my own practice for over 8 years. In this new post, I’d like to share with you 5 of my favorite mindfulness exercises. Before I do, in case you are not familiar with what mindfulness is, I’ll bring you up to speed quickly.

Lets first look at the definition of mindfulness according to the dictionary:

mind·ful·ness
/ˈmīn(d)f(ə)lnəs/
noun

1.
the quality or state of being conscious or aware of something.
“their mindfulness of the wider cinematic tradition”
2.
a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

Next lets look at the overall benefits of mindfulness?

• Improves overall health
• Improves Cognition
• Improves Performance
• Brings Joy
• Helps us sleep better
• Improves self-esteem

Here are some ways that we can practice mindfulness:

• Staying in the NOW
• Meditating
• Eating mindfully
• Observing our breathing
• Connecting to our senses
• Listening to the sounds around us
• Starting a gratitude practice

Here are the five simple mindfulness exercises that you can incorporate to help reduce stress and anxiety:

1) Color Walk (one of my favorites)
If you have a dog then you can practice this during your dog walks otherwise if you do not just simply go for a ten-minute walk by yourself. Pick a color that comes to your mind. During your walk, you will look for all the things that you can see in that color. Don’t focus on things, just focus on the color. You will be amazed at the things you see. At the end of your walk, think back about all the new things you saw.

Example:
Pick the color red. Notice the red flowers, a red car driving by, your neighbor’s red door, etc. Pick a different color each time.
Start in your block then go to new surroundings. You can also do this by walking around your home.

2) STOP: Take a Mindfulness Pause
When you notice that you are feeling overwhelmed, take a pause. Next follow these basic mindfulness practice instructions that will support re-engagement of your prefrontal cortex (our “logic center”) enabling you better access to your inner wisdom, awareness, and creative thinking.

• Start by noticing or experiencing what is happening within your body at that moment.
• Next, just sit with (allow) yourself to feel these sensations and breathe.
• Whenever your mind wanders into the negative or overwhelming thoughts, simply return to noticing your body sensations.
• After about 30 seconds notice if you feel a change in your sensations. What are you experiencing now?
• Breathe into this new sensation and just notice your breath as it is.
• This Mindfulness Pause takes less than two minutes, yet quickly creates a calmer space. Once in this calmer space, ask yourself what it is that you want to focus on that would have the greatest positive impact in the situation (or in the context of your bigger goals) and continue about your day.

3) Meet Each Day with the Best of Who You Are
This exercise has a small piece of pre-work, and is then followed by a mindfulness exercise to “meet each day with the best of who you are”. You can use this mindfulness practice daily or whenever you want to intentionally create your day.

Pre-work: Start by writing down what an ideal day might look like for you. Then explore what factors get in your way of creating your ideal day, and what would help you create it.

Here’s the Mindfulness Exercise to Meet Each Day with the Best of Who You Are:

4) FEEL Your Breathing for 20 Counts
This is a quick tool we coaches use with clients – and clients can use for themselves – when the stress and anxiety are extreme. You can use this easy exercise when you are feeling overwhelmed, stressed about a difficult decision, prior to meetings or difficult conversations, or following stressful incidents from which you need to cool down. Here’s how:

• Start by sitting in a comfortable position, placing your feet on the floor.
• Next, place one hand on your abdomen and then to place one hand over your heart.
• Now simply breathe – without any need to control the breath – just breathe.
• Count the out-breaths from 1 up to 20.
• Notice when your thoughts distract you (without self-judgment or criticism), and then return your attention to your breathing.
• Why this works: Feeling your chest and abdomen rise and fall under your hands signals to your brain that the threat is over, and instantly stimulates the parasympathetic nervous system (the “rest and digest” part of our nervous system) which then switches off the threat response activation to bring a sense of calm.

5) Simple Breathing Exercise
This is another quick breathing exercise that is easy and you can do it anywhere.

• Start by sitting in a comfortable position, placing your feet on the floor with your back straight, shoulders down and chest up.
• Next, place both hands on your thighs facing up or down whatever feels normal for you.
• Now take 3 regular deep breaths – without any need to control the breath – just breathe.
• Next, take a deep breath in counting the breath in from 1 up to 5 or 10.
• Hold the breath for a count of 5 to 10 (same count as your deep breath in).
• Breath out counting the out-breaths from 1 up to 5 or 10 (always use the same number you used to take your deep breath in).
• Repeat this 3 times and then notice how you feel. You should feel much better. If you don’t then repeat this breathwork 3 more times.

I hope these exercises are helpful to you. If you decide to start your mindfulness practice please email me and let me know how it’s going. I’d love to hear from you!