Disconnect to Reconnect: Activities while Digitally Detoxing

Most of us have heard the term “digital detox,” which involves purposefully restricting some of the hyper-stimulating, technology-based activities that most of us engage in on our phones, TVs, and computers throughout our daily lives. Movies, video games, social media feeds, TV shows—these can all be really fun things when consumed in the proper dose. Most of us, though, can get to a point where our enjoyment of these activities starts diminishing; nevertheless, we keep watching, playing, or scrolling out of habit or because we can’t bring ourselves to do something else. In this state of perpetual stimulation, we can lose our sense of being grounded. To return to our center, we might try a digital detox. 

A digital detox could involve intentionally going a full day, or even just 30 minutes, without using a screen device. I’ve found it to be true that the digital experiences we’ve been depriving ourselves of can become more fun, meaningful, and engaging once we return to them. In addition to this, though, does digital fasting also give us access to a deeper or truer part of ourselves? I think so, especially if we engage in certain activities. 

What kinds of things can we do while in our detox that will hopefully lead us back to our core sense of self and connectedness? We could try tactile activities, like gardening, pottery, or painting. Or something more introspective, like deep-reading spiritual texts or journalling about meaningful or challenging life events. When we give our minds the space and time to slow down, we may find that creativity and expression come easier to us. 

Art critic Jerry Saltz recommends making art in the first hour of the day, right as we wake up—the daily stressors haven’t reached us yet and it allows us to carry creative energy into the rest of our day. In case art’s not your thing, I’ve found this advice to be equally true for writing or journaling. We can also replace sedentary activities with athletics or healthier movement: for some people, the beginning of the day is the perfect time for a jog or some yoga. The physical space where we go to do these activities can also be important. Try leaving your phone at home for an hour and spend some time in nature, whether that means hiking a trail in a forest near you, or writing in a park in the city you live in. There’s something about nature that’s healing and nurturing, and it can be the container within which we can introspect and grow. 

While sometimes we turn to these instant-gratification activities as a means of avoiding uncomfortable feelings or thoughts, we can also do them simply because they are pleasurable and entertaining. I love binge-watching a TV show every once in a while, whether that’s The Pitt or House of the Dragon, and I don’t think that’s inherently unhealthy nor do I feel that I should stop doing it. If we can have the self-awareness to realize when we’re purposefully avoiding our emotions through distractions in digital activities, this can be a signal that it might be time to take a step away and engage in something different, and away from our digital devices, at least for a bit.

We invite you to tune into episode seventeen of the Facing the Moment podcast, Becoming Whole After Combat, where Toufic Hakim, PhD, and Beau Laviolette, LCSW, discuss what it takes to heal after military service.