What is a digital detox, and should you have one?

You have probably heard of people choosing to detox from alcohol, `dry January` being a well known period of abstinence undertaken by many who wish to improve their health, if only at the beginning of the year. Giving up caffeine, dairy products, or wheat are other things people attempt to reduce their intake of, or even cleanse themselves from permanently.

Along with giving up unhealthy foodstuffs, many people are now attempting a `digital detox.` This refers to a period of time during which an individual shall refrain from using any kind of electronic computer device. This most modern of purges extends to smart phones, tablets, essentially any device that can access the internet, or pick up a broadcasted television signal. No computer, no TV, no phone - though emergency calls may be allowed.

This may seem like an extreme form of self denial - after all, what negative health impact could there be from using a smartphone or computer? They aren`t like alcohol or cigarettes, there`s no causal link between their use and any serious disease.

While this may be true, there are concerns that the intensive use of smartphones, especially by children, constitutes a negative and habit forming behaviour pattern, which some psychologists have termed `internet addiction Disorder.` This condition is defined as excessive or pathological internet use, interfering with an individual`s ability to function effectively and satisfactorily in society. Individuals suffering from IAD have been shown to have a propensity towards depression, poor sleep, a weakened immune system, carpel tunnel syndrome and eye strain.

It might be tempting to believe that this affliction only affects a small number of individuals, perhaps those who lead a sedentary lifestyle, and rarely leave their home, but the sad truth is that almost every adult in the United Kingdom spends an excessive amount of time `on screens.` The Communications regulator Ofcom has said UK adults spend an astonishing Eight hours and 41 minutes a day on media devices, which is longer than the average adult spends sleeping.

This is not just a problem that only affects adults, as revealed by a study conducted by the research firm Childwise, which found that children aged between 5 and 16 spend an average of six and a half hours a day on screens. The research agency carried out the assessment five years ago, and I suspect the advancement in smart phone technology, along with readily available wifi access throughout most cities, has only led to an increase in these figures. Teenage boys clock in the most amount of screen time, averaging eight hours a day, while eight year old girls spend the least amount of time, a mere 3.5 hours a day.

With such extensive use beginning from near infancy, quitting the habit of smartphones and social media can be extremely difficult. For so many of us checking our phone is the first thing we do upon waking, and the last thing we do before going to sleep. 34% of Facebook users reported they check the site every 10 minutes, and a study carried out in 2016 estimated that adults check their mobile devices more than 2600 times every day!

What are the primary reasons for undergoing a digital detox? Aside from the huge amount of time that will be freed up, what other motivations could people have for, if not giving up completely, at least severely reducing their online use?

Technology causes stress. Though it improves our lives in so many ways, smartphone and computer technology has been shown to increase stress levels in day to day life. The American Psychological Associations` annual `Stress in America` survey, revealed that 18% of all U.S. adults declared that technology - specifically emails, texts, and social media - contributes `significantly` to their levels of stress. A Swedish study found clear evidence that the excessive use of technology by young adults was leading to depression, anxiety, and sleeping problems.

Digital devices are well known to lead to sleep disruption, especially if they are used within an hour of going to bed. A study conducted by Global Paediatric Health in 2017 found that, not only does the blue light emitted by screens severely affect the sleep cycle, it can even lead to an increased body mass index.

If you have decided to take the plunge and carry out a digital detox, what are the best ways to go about it? Should you go cold turkey? Delete all your social media accounts and go back to using a twenty year old phone? Setting boundaries may be a good way to help you reduce your dependence - establishing certain times and spaces where you won`t use a phone or computer. Your living room could be a tech free zone, or you could specify that after 8pm there will be absolutely no social media or screen usage. Whatever strictures you put in place however, they must be realistic: if your job requires you to regularly check your emails, you may not be able to be cut off from your computer completely after a certain hour. You should try to establish a practical set of rules that you are confident you can adhere to. No one is saying you should completely abstain from smartphones and social media - if used prudently they can be a positive force in your life, being an education resource, while also helping you remain in contact with friends and family who may live far away. As with all things in life, a sensible and healthy balance needs to be found.