Digital detox: a normalized addiction

It is normal to use mobile devices, tablets, computers or any type of screen. In fact, these technologies incorporate more and more functions that are supplanting the analog forms that have always been used, facilitating our daily lives or, perhaps, creating a dependency if they are not used intelligently and responsibly. At the same time, it is important to take your security into account: the responsible use of technology also involves safeguarding your privacy and filtering the personal information you disclose.

• Am I addicted to social networks?
• What benefits does reducing the use of social networks provide?
• How to do a digital detox?

Social networks are protagonists on our mobile phones, without a doubt the device we use the most. These platforms have multiple uses and functions, which makes them powerful tools in different areas if there is good use.

So what's the problem? Some of the many functions or uses of social networks are addictive because they are designed in a way that can affect us psychologically. This aspect must be kept in mind and know how to manage the use of social networks. Let's look at some positive and negative points:

Am I addicted to social networks?

These are just some of the positives and negatives and it is very likely that you can think of many more. Do you think you have a certain addiction to social networks? At what point does it start to be negative? When to stop? Answer the following questions honestly:

• Do you spend more than 3 hours daily connected? If your answer is yes, is it very difficult for you to reduce this time?
• Do you feel anxious if you have left home to work and don't have your cell phone with you?
• Does the use of social networks interfere with your daily responsibilities such as studies, personal or work relationships?
• Do you use your phone at night, before going to sleep? If so, can you avoid this use?
• Do you often seek external validation through likes, comments or messages?
• Do you prefer to interact with others through social media or similar chats rather than in person?

If you have answered 'yes' to several of these questions, it could indicate that you are poorly managing your time on social networks and you should know that there may be or is an addiction.

What benefits does reducing the use of social networks provide?

Controlling the use of social networks and this type of technology will provide you with a series of benefits and capabilities that you can enhance, which may have been a little forgotten. It's funny how we call these points benefits, when it is normal to have them. Using less and controlling more the type of use of networks will give you:

• Greater ability to concentrate and less distraction.
• More reflection and time to work through information, leading to better learning and memory. When we use networks excessively, we obtain immediate and constant information, which does not allow the choice or integration of many data. On many occasions we do not choose this information and it does not follow a common thread.
• Greater productivity. Hours in front of screens can fly by and waste time for real and personal goals that require a daily investment of time, being rewarding and necessary to progress.
• Better decision making. Being able to concentrate and analyze a situation well leads to better decision making.
• More tranquility, better rest and emotional well-being. Both during the day and at night, mental well-being is better. Overloading the brain with unnecessary information often takes away from “junk work” so we can focus on what is important and not exhaust it.
• Greater observation, attention and enjoyment of the environment. The use of networks is constant and at all hours: at home, during meals, on walks, at the gym, in bed, on the subway. If we didn't have a phone in our hand, it is very likely that we would pay more attention to our environment, our senses, and live in the present and not through narrations in videos or images.
  Genuine and unbiased ideas: not having excessive influence from other people can lead to the creation of new ideas of our own that arise from our own reflections, needs and experiences.

We could continue listing hundreds of benefits of controlled use of networks and more attention to the present, but we will move on to how to do it.

How to do a digital detox?

It is not easy because the misuse of networks is too widespread, so we can feel (at first) disconnected from the rest. But it is not like that. I give you some key points:

1. Be aware. If we are aware that we use these platforms excessively, we will be able to recognize that there is a problem, what it is and, therefore, it is easier to find a solution.
2. Analyze what they give you. Are they giving you what you really need to be happy, progress in your daily life or grow personally? It is obvious that there are interesting things, but look further, bigger and see what they give you and what they take away from you (with the help of the previous points).
3. Spend some time and write down the hours you spend using your networks daily and translate it into activities that you would like to do: if you spend 4 hours a day, divide them into those things that you would like to do daily. Are you aware of what you would have done in 1 year with everything? that time
4. Set times to use them and a specific time. Not only that, the time you invest in using the networks, try to make it quality. Follow accounts that are of interest and don't get carried away by the random arrival of massive information of any kind, try to focus a little more.
5. Eliminate notifications, you are in control and you don't need them. It is one of the main causes of repetitive use.
6. Go on a social media or screen fast. Choose a day when you are away from home or entertaining to disconnect 100% from its use. But while you're at it, be aware of what you're feeling (both negative and positive) and work on it.

These recommendations may seem like a challenge to many people, but don't worry, the most important thing is to inform yourself and know what is healthy and what is not. Once we become aware, we can implement some actions and observe what we feel, the benefits and how our well-being improves. This will motivate and drive us to control the use of social networks better and better, positioning real life before digital life.

We suggest a very interesting article that can help you as a complement to the control of social networks, we invite you to read Everything you need to know about cortisol, the “stress hormone”.