Elevate Your Success with a Digital Detox Practice
At Upways, we believe that success isn’t just about hitting targets—it's about sustaining peak performance and maintaining balance in every aspect of life. One of the most impactful strategies our high-achieving clients practice is the digital detox. Here's why it matters and how you can integrate it into your routine.
The Evolution of Distraction: From Playgrounds to Pixels
When many of us were younger, spending time outdoors wasn’t just encouraged; it was a daily ritual. Climbing trees, playing hide-and-seek, and getting lost in the moment were all part of a healthy, balanced life. Back then, distractions were limited, and technology was a far-off concept. Fast forward to today, and our world is dominated by digital devices. With 6.8 billion smartphone users worldwide, and 85% of Americans owning one, our attention is continuously fragmented.
The BBC reported recently that the average person spends one-third of their waking hours on their devices – 50% of this on their smartphones. The average global screen time for users aged 16-64 is 6.5 hours/day.
This constant connectivity can become a double-edged sword. While technology offers numerous benefits, it can also lead to burnout, decreased productivity, and mental fatigue. Our healthiest clients know that there are solutions to help them reset chronic device use and return to a more moderate and healthy life balance. Because simply put, at the rate we are going, both our physical and mental wellness are at stake.
That’s where the practice of digital detox comes in—a strategy our top performers use to maintain their well-balanced edge.
The Science of Balance: Reclaiming Your Brain
Neuroscientist Adam Gazzaley and psychologist Larry Rosen have dedicated over 30 years to studying the effects of technology on our brains. Their research, highlighted in their book The Distracted Mind: Ancient Brains in a High-Tech World and in their TEDxSonoma talk, reveals that our brains simply aren’t equipped for the intense and repetitive levels of multitasking we are imposing on them daily.
Gazzaley and Rosen offer hope, and share practical ways we can all learn to live with technology in a healthier way. By using the right techniques, their science-backed strategies show that we can rewire our brains to improve focus, creativity, and overall well-being.
At Upways, we integrate these methods into our coaching programs. Through daily practices like meditation, strategic breaks, and focused work sessions, our clients learn to manage technology instead of it managing them.
Start Your Digital Detox: Small Steps, Big Impact
Just as you wouldn’t dive into a marathon without training, beginning digital detox requires gradual steps. You can start with an easy warm up by choosing a 15-30 minute window to completely disconnect from your devices.
Try to shut off your phone for 15 minutes on the drive home from work or at the dinner table. Or establish device-free zones in those areas meant for rest - like your living room or bedroom. Charge your phone outside the bedroom or put it in silence mode until your morning alarm. In other words, no device use where you sleep. Try it for one night and see how it feels. This seemingly simple practice can significantly impact your mental clarity and focus.
And just like fitness training or a new sleep routine, added moral support makes a difference! Invite your family or work team to join you, to amplify the benefits and create a supportive environment for everyone involved.
Achieving Sustainable Success
New habits take time and practice. We don't advocate for eliminating devices but rather creating healthier habits that align with your goals. We coach our clients to adopt a balanced approach to technology. Multiple studies show conclusive results: daily digital shut-down time results in better sleep, increased productivity, heightened mental clarity and cognitive strength. And daily time away from our devices has also demonstrated reduced levels of fatigue, anxiety and depression, a heightened sense of community and social connection, and improved mental health—all critical factors for sustained life enjoyment and success.
And when the average American spends 7+ hours/day on their devices, the brain has little time for rest; little time to breathe and relax and reset. Science shows that all this interference – the millions of random daily distractions and interruptions that come largely from our devices – literally collides with the brain’s ability to process plans and set goals.
Our accountability coaching includes practical tips and personalized strategies to help you reduce screen time and expand your mind. Integrating these practices not only protects your mental and physical health but also opens new avenues for creativity, problem-solving, and personal growth.
START YOUR DETOX HABIT TODAY – 3 EASY STEPS!
Choose a 15-30 minute device-free window daily. Commit to it. Turn your phone off completely (not DND, not to silence or mute. Completely OFF) and place it out of sight. See how many days in a row you can hold this habit.
Choose one device-free meal every day. Make it a group challenge with your spouse, your family, your roommates or colleagues. Have a prize for the most consistent number of successful detox days.
Use the “When X, I will Y” method. A well-known hack to start new habits is the helpful if/then or “X/Y” prompt. For example, "When I go to bed tonight (X), I will charge my devices in another room and use an alarm clock to wake up (Y)."
Reduce Your Screen Time and Unlock Your Full Potential
Stepping away from your phone or laptop on a regular basis will take practice. It might feel uncomfortable. You may feel anxious about not checking your email. You might feel bored without scrolling on your phone. Stay the course. Sit it out for 15 or 30 minutes. This is brain-changing action. Hang in there!
Instead of cramming your mind (and cramping your neck), fill the void with restorative actions. Look around you; count five things you see and hear. Do some meditative 6/8 breathing (count to six on a slow inhale, count to 8 and slowly exhale). Watch the birds in your yard. Read a book. Talk to your family!
It’s essential to make time every day to shut down and quiet the noise, to breathe, meditate and restore away from your screen. To fully reset your mind and soul. Every day! You’ll soon find you have more time for meaningful activities, experience greater mental clarity, and you’ll simply feel better.
Remember, reducing screen time is not just about limiting distractions; it's about expanding your mind and enjoying the greater world around you. Unlocking your full potential!
Ready to take the next step? Let Upways get you started on your journey to a more balanced, successful life. Go to upways.co and click on Plans to learn more about our programs. We look forward to supporting your goals!
