When planning your next vacation, consider taking a break from the constant flurry of text messages, emails, online shopping and web surfing with a digital detox.
In our digital age, it can be difficult to break from our favorite gadgets, but if you find yourself compulsively checking your devices and substituting online interactions for real-life ones, you may have a digital dependency.
Signs of a digital dependency include:
- Spending more time online than originally intended
- Hiding, lying or becoming defensive about online activities
- Feeling euphoric while online, and feeling restless, moody or nervous while offline
- Frequently choosing to spend time online in lieu of interacting with people in real life
- Fearing that you’re missing something when offline
- Allowing your online use to interfere with your job, social life or responsibilities
- Facing complaints from friends and family about your persistent online activities
Even if you don’t display any signs of a digital dependency, you can still benefit from a break from your screens. Divorce your devices for a few days while on vacation, or consider making small adjustments to your daily tech use with the following tips:
- Disconnect from all devices completely for a set block of time each day
- Avoid checking your phone immediately after the ping of a text or notification
- Silence your phone during meals and outings, especially when in the presence of friends or family
- Avoid taking your phone to bed or using it as an alarm clock
Are you up for the challenge? Consider taking your first step with Mute, the phone use-tracking equivalent of a Fitbit. Keep tabs on your daily screen time and how frequently you check your phone, and find ways to reclaim time from your phone each week.
If you think you may have a digital dependency, consider using a support service. GW employees and their families have access to the Wellbeing Hotline, which includes up to five free counseling sessions per person, per issue, per year with licensed network professionals. UnitedHealthcare members can take advantage of Telemental Health (PDF), which provides private mental health appointments through secure, video-calling technology.
