Digital detoxification: 6 keys to disconnect

As new technologies advance, they gain the ability to capture our attention and make us use it even when we don't really need it. That is why many people really live "hooked" to the world of digital.

In this article you will find several tips for applying digital detoxification to your day to day and enjoy quality time beyond electronic devices.

• Related article: "Addiction to social networks: the abuse of the virtual"

6 digital disconnect tips to live beyond the screens

It is clear that there is nothing wrong with using a computer or a smartphone at leisure; in fact, there is a lot of interesting and even instructive content on the Internet. However, it is also true that there are not a few who have problems using their free time for something other than browsing the network of networks and / or playing online video games.

So, if you need to, apply these tips to your life to enhance your ability to digitally disconnect when you really don't want to keep looking at a screen.

1. Leave an automatic notice in your email when you disconnect for vacation

Most email platforms allow schedule an automatic reply for when you receive emails while on vacation. Take advantage of this option so as not to expose yourself to the temptation to check your work email inbox.

2. Design your own schedule

The Internet is full of digital platforms and social networks designed to “fill in” our dead moments at times of the day when we don't know what to do. But, once you have been hooked with their content, it is easy for you to stay browsing through those contents and scrolling for many more minutes than you initially planned: that torrent of information (part of which has been selected for us taking into account our tastes and our search tendencies in Google) leads us to lose the notion of weather.

To avoid falling into those situations in which you start looking at the Internet because you have nothing better to do, It is recommended that you structure your time very well, through a detailed schedule of everything you will do in the day. Make sure it includes not only the “official” activities that you should be in charge of, but also what is important to you on a personal level. And, of course, add the moment when you will go to bed and turn off the light. These temporary barriers will serve as a clear reference to know if you are managing the hours of the day, and when you are starting to overdo it with the use of social networks, YouTube videos, etc.

• You may be interested in: "Time management: 13 tips to take advantage of the hours of the day"

3. Use action triggers

This is another one of those tips to enhance the digital disconnection that complements well with the use of a schedule. Consists in memorize and internalize clear instructions that associate spaces and places with actions to be carried out. It can be used for many types of goals, such as to improve work performance, but it is also useful to keep us away from distractions in general.

For example, you can memorize these instructions: "When I finish brushing my teeth in the morning, I will go to the bedroom and put on my jogging clothes." The idea that one action predisposes you to progressively perform the next, so that you need a great excuse to break that chain of behaviors and get out of the norm by wasting time with distractions

• Related article: "Triggers for action: what are they and how do they influence behavior"

4. Keep an active social life

It is essential to incorporate face-to-face encounters with friends and other people who matter to you into your day-to-day life.. In this way, you will avoid that almost all your social life is channeled through the screen (either through chats or social networks). Propose to keep alive a routine of meeting up with friends at certain times on certain days of the week.

5. On the Internet, distinguish between learning, work and leisure

It is important that you keep these blocks of activities in mind and that when you dedicate yourself to them you do not mix them. For example, if you use the Internet to collect documentation to learn, do not mix this action with moments of entertainment on social networks. In this way you will be much more efficient in managing your time and limiting unnecessary use of the Internet.

• You may be interested in: "The 14 most important types of addictions"

6. If nothing works, go to the psychologist

If you notice that you have a significant problem with the use of the Internet that causes you to lose control of your habits and routines, it is important that you attend therapy. This is the most effective way to overcome behavioral problems, because it gives the possibility of having professional support adapted to each person and problem.

Are you looking for psychological support?

If you are interested in having professional psychological assistance regarding the management of emotions, impulse management in the face of addictions, or concentration problems, get in touch with U.S.

On CITA Clinics We offer treatment to people with all kinds of psychological or psychiatric problems, and we have a residential module for income designed for patients with addictions. You will find us at our centers in Barcelona and Dosrius (Mataró).