Digital Detox - The Experience
In an era where digital devices are virtually inseparable from our daily lives, the concept of a digital detox can seem almost radical. For 48 hours, we were challenged to step away from the constant pings of connectivity, to disconnect from the digital world and reconnect with a life less mediated by screens. This self-imposed hiatus from technology wasn't just a break from emails, social media, and the internet; it was an exploration into the depths of my habits, routines, and the psychological impacts of a life lived online. This is my experience through it all.
The Process
As I reflect on going through this experiment, I distinctly recall the anxiety of disconnection, but also the curiosity which arose from not having to deal with the digital, often meaningless noise of our devices.
My digital detox commenced with a noticeable sense of overwhelming stress; detached from my phone and other devices, I was acutely aware of a void that once was filled by social media, Netflix, and YouTube. The first night, typically spent scrolling through messages and feeds until the early hours, was starkly different. Absent the blue light of my phone, I found myself in bed by 11 PM, leading to a surprisingly restful sleep.
The following morning, Saturday, felt oddly the same but a lot nicer. Without my phone dictating the start of my day, I experienced a serene beginning; things like eating breakfast, tidying my space, and engaging in household chores were infused with a novel sense of intentionality. Each action felt more substantial and more meaningful. Devoid of the usual “noise” of music from my headphones, I felt almost more achieved and rewarded through completing these menial tasks that I otherwise wouldn't even think about.
Amidst this detox, I delved into The Power of Habit by Charles Duhigg. The book, which explores the science of habit formation and transformation, resonated profoundly with my current state at the time. It was not just a book meant to be read; it was an engaging learning process that gave me something tangible to do during my time away from screens. I actively annotated it, drawing parallels to my own life, and particularly noticing my dependency on digital devices as a habit loop – a cue, routine, and reward system. This understanding sparked a desire to reshape my habits or at least introduce the idea of it to myself, which led me to create a Reading Week To-Do list as well as a general guideline for planning my short and long-term goals— practical applications of the book's concepts.
On the following Sunday, a walk by the lake became a way of reflection and a logical step to ending the detox at 5 PM. The sounds of waves crashing were a soothing contrast to what was often muffled by the music of my headphones. I think in retrospect, this walk was essential for me to fully grasp and appreciate the efficacy and benefit of doing this digital detox because, for the first time, I felt free from the typical obligations of keeping up menial and often draining actions that were dictated by my impulses or "cravings" rather than ones I actively wanted to pursue.
Reflections
During the 48 hours of my digital detox, the insights from The Power of Habit provided a framework for understanding and interpreting my experiences. The book delves into the habit loop – the process of cue, routine, and reward that forms the backbone of our habits. This perspective was illuminating, especially in the context of my habitual use of digital devices.
Initially, the anxiety I felt was a cue, which triggered a routine of reaching for my phone or laptop, followed by the reward of social connection, entertainment, or work progress. In fairness, I am a CS major and a writer that COVERS technology, and it felt like a part of me was being neglected or not fully actualized. Breaking this loop felt very unsettling, and really showed me how deeply ingrained these patterns had become. The first night, devoid of my usual routine (or lack thereof), led to an unexpected reward – better sleep quality. This shift was my first real encounter with the potential of altering my habit loops for more beneficial outcomes. I had the best sleep in months due to not having a screen with me. I think many of us often feel physical and mental exhaustion when going to bed, but because of how addictive many of our social platforms have become, going to sleep just doesn’t feel effective.
Saturday's experiences were further coloured by the insights from Duhigg’s book. The mindful approach to everyday tasks, previously drowned out by digital noise, mirrored the concept of 'keystone habits' – small changes that can influence a host of other habits and behaviours. My choice to engage more fully in tasks like breakfast and chores was not just a temporary shift; it was the beginning of reevaluating and restructuring my daily routines.
As I read and reflected on The Power of Habit, I began to see my digital usage not just as a series of isolated choices, but as a complex culmination of habits with far-reaching implications. The book emphasized the importance of the belief in change and the power of community in altering habits. This made me consider how my digital habits were not only personal choices but also influenced by the broader digital community I was part of— a community that often prioritizes constant connectivity and short-term amusement. While yes, I was connected to people through a convenient system, much of that connection wasn't really meaningful, or as meaningful as in-person conversations and interactions. This became much more clear to me in the absence of texting because, for those two days, I wasn't constantly berating my brain with conversations that didn't really bring much merit.
The book’s discussion on 'craving' in the habit loop was particularly relevant. I realized that my constant checking of devices was less about the content and more about the craving for the rewards they provided – a sense of connection, a feeling of being up-to-date, the dopamine rush of notifications. Understanding this helped me reframe my relationship with technology: it was not about wholly eliminating digital tools from my life but about reshaping how and why I used them. I really hate the time I spend on Instagram scrolling through reels, because while yes, many of them are humourous and easily shareable with friends, we aren't connecting, and it just felt like something I couldn't stop doing whenever I opened the app. Now understanding these cravings, and being much more aware of what they entail, I feel more in control whenever I find myself trying to go down that rabbit hole of infinite scrolling, and understanding that it's not necessarily something I want to do.
One of the most powerful concepts from The Power of Habit is the idea of 'inflection points' – moments when we are most likely to fall back into old habits. During my detox, these points were frequent, particularly in moments of boredom or downtime, which would typically see me reaching for my phone. Recognizing these inflection points allowed me to anticipate and prepare for them, replacing the digital habit with alternatives like reading or engaging in more mindful activities. The book also highlights the importance of a 'plan' in changing habits. My creation of a Reading Week To-Do list was a direct application of this principle. By planning activities and goals, I was not only filling the void left by digital devices but also actively planning to form new, more productive habits.
Another enlightening aspect was the book’s exploration of 'willpower' as a muscle that can be strengthened with practice. The initial discomfort and anxiety of the detox required a significant amount of willpower. However, as the hours passed, it became easier to resist the urge to revert to digital habits, suggesting a strengthening of this 'muscle'. This experience was empowering, providing a sense of control over habits I had previously seen as automatic.
I think the biggest takeaway I got from reading the book was setting habit-based goals instead of ones that relied on end results. This subtle yet transformative shift in perspective emphasizes the process and frameworks over the outcome, which now seems like a much more sustainable approach to personal growth and achievement. By focusing on the daily habits that lead to a desired goal, I began to appreciate the journey itself, finding value in the incremental progress and the routines I established. This approach not only makes goals more attainable but also integrates them seamlessly into my everyday life, making the pursuit of objectives a more natural and less daunting endeavour.
Habit-Based Goals
This insight led me to redefine my own goals. Instead of fixating on a distant end result, which often seemed overwhelming or out of reach, I started to concentrate on the small, manageable habits that could gradually steer me toward my aspirations. For instance, rather than solely aiming to get certain results for a test in my CSC and MAT subjects, I focused on the habit of dedicating a consistent block of time each day to work on them and make sure I am actively learning and reinforcing my knowledge.
As I ventured outdoors, the walk by the lake was reflective of another key theme from the book: the power of environmental cues in shaping habits. In a new environment, free from the usual digital cues, I found it easier to just sit with myself, something that sounds easy but is surprisingly hard to do. This underscored the importance of context in habit formation and change – a reminder that altering our environments can be a powerful tool in reshaping habits.
The detox also highlighted the book's idea of 'habit replacement' – substituting a negative habit with a positive one. In the absence of digital devices, I found myself engaging more in reading, spending quality time with family, and appreciating nature. These activities not only filled the time but also provided rewards that were perhaps more fulfilling than the transient satisfaction of digital engagement.
Finally, "The Power of Habit" discusses the significance of 'small wins' in the process of habit change. Each hour I spent not reverting to my digital devices felt like a small victory, contributing to a growing sense of accomplishment and control. These small wins were crucial in building the confidence and motivation to continue with the detox and consider longer-term changes in my digital habits.
My Takeaway
Through this 48-hour digital detox, I felt that this was a profound journey of self-empowerment, one deeply influenced by the insights of The Power of Habit; this period of disconnection brought to light the habitual nature of my digital device usage and offered a unique opportunity to reassess and redefine these patterns. The experience was a revelation, unearthing the potential for change that lies in understanding and reconfiguring our habit loops. It emphasized the importance of mindfulness in our daily routines, the power of our environment in shaping our behaviours, and the value of small, intentional changes in forging new paths. As I reintegrated technology into my life, I do so with a newfound awareness and a commitment to cultivating habits that are not just mindlessly formed, but intentionally designed for a more balanced, fulfilling lifestyle. This detox, while brief, served as a reminder of the enriching experiences that await us beyond the screen.
