Digital detox: Benefits, protocols and tips for switching off from your devices

A new trend of blokes “raw dogging” long-haul flights has been blowing up recently. 

The practice involves a quasi-meditation throughout the flight by simply sitting with our thoughts and skipping food, devices, books, conversation, etc. It’s all about just simply sitting there.

Budget carriers are all over this as they continue stripping everything out except the seat.

“Raw dogging” is a derivative of ‘digital detoxing’ and the more hardcore ‘dopamine fasting’ trend, whereby eliminating all stimulation helps to ‘re-sensitise’ us to dopamine (as the theory goes ).

I’m all for calorie fasting on long-haul flights to reduce jet lag but I’m sceptical about the social trend of ‘dopamine fasting’ (unless you’re a coke addict who has torched their dopamine receptors).

‘Digital detoxing’ has merits but I must admit that nature seems a much more pleasant place for this.

Let’s dig into whether we can benefit from a reset from our ‘always-on’ digital life.

Is a digital detox worth it?

Evidence for digital detoxing is still emerging but it appears that the most benefit is experienced by those with elevated anxiety or depressive symptoms:

• Depression: Digital detoxing can help decrease depressive symptoms [1][2].
• Sleep quality: Improvement in people with mild-to-moderate anxiety and depression symptoms [3][4].
• Procrastination: Improvements directly after digital detox and at the 48-hour mark [5].
• Self-regulation: Improvements observed among those with elevated depression or anxiety [4].
• Boredom: No surprises here! [6]
• Stress: Significant decreases in self-perceived and physiological stress have been observed but the evidence is mixed [7][8][9].
• Social connectedness, FOMO and loneliness: Inconsistent findings likely related to varying detox times and levels of addiction among participants in the studies [10].
• Cognitive and physical performance: No evidence of change in the few studies done so far but I’m sure we’re likely to be more productive in life with less procrastination and more active physically with better self-regulation [3][11].

Regardless, we must be mindful of the blue light from digital devices and the disruption to our circadian rhythm and metabolic health.

Digital detox protocols

A digital detox doesn’t have to mean ‘raw dogging’ or a weekend away at a beautiful off-grid cabin, though this does sound delightful. 

There’s no universal protocol; it’s up to us to do what feels best. Here are some parameters to consider when planning a digital detox:

• Duration: Multi-hour, full day or multi-day detoxes; the longer the better it appears [10].

• Form: A specific digital device (e.g. phone, laptop, e-reader)…or just all devices.

• Content: Specific digital or social media apps (e.g. Twitter), specific websites/accounts (e.g. Nature is Metal), special features (e.g. Facebook messenger)…or just all content completely.

• Setting: Detoxing in nature, playing with the kids in the park, or simply reading in bed at night is better than ‘raw dogging’ on a plane but each to their own.

Some practical ideas 

Getting a grip on mobile phone usage is harder than ever — especially with the finely-tuned dopamine-fueling social algos — but there are plenty of ways to create intentional separation from digital devices in our week-to-week lives.

Some ideas to consider:

• Know your vices: Set clear goals on the duration, form, and content of a reset from our digital vices so we can hold ourselves accountable.

• Signal socially: It’s much easier if we signal that we’re online intermittently or away for a break so that we feel less of the modern pressure to reply to everything immediately.

• Manage notifications: Disable app notifications from those that we need to detox from.

• Screen time: Most phones have built-in settings to restrict general screen time or time in specific apps which can be incorporated into your protocol.

• Establish boundaries: Keep devices out of the bedroom (morning and night), or simply set a second alarm clock (or silent mode setting) that creates time-bound separation.

• Move more: Exercise can help with an internet reset by up-regulating neurotropic factors (GDNF) and neurotransmitters (dopamine and norepinephrine)… exercise really is the medicine for almost everything [12].

• Do something you love: Go for a surf, play with the kids in the park, doodle in a sketchbook... whatever it is that brings our attention into the moment instead of online.

I personally have a vice for Twitter so I try to silence all notifications when I’m doing deep work and I also regularly trim what accounts I have on notifs.

I also have a bad habit of waking up and getting sucked online by rolling over and checking my phone so I try to avoid taking airplane mode off until I’m up and moving. My digital detoxes are largely limited to whenever I’m sailing on weekends but even then I can be caught checking my phone.

This post contains general information about health and wellness practices. It is not intended as medical advice and should not be treated as such. Please consult with a healthcare professional before starting any new health regimen. This information is provided without any representations or warranties, express or implied.