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In the modern globalized world, 28% of the adult population claim to be online almost 24/7, and work-life boundaries are getting hard to observe. Feeling of being incessantly bombarded with notifications, emails, and other electronic needs stretches working hours way beyond the office, which leads to the burnout, anxiety, and the lack of quality sleep. A planned post-work digital detox brings balance, minimizes stress, and enhances well-being by establishing purposeful parameters between work and personal life. For more such related News and Insights visit our exclusive Work-Life Balance page.
Establish Clear Boundaries
Establish a regular time in which you are done with work and inform your colleagues and clients about your availability so that they do not violate your off-time. Establish physical work-free areas where working at home is allowed and it aids in the strengthening of the mental barriers between work and rest. Establish certain hours during which you would not be present to do non-urgent work, e.g. turn off Slack notifications after 6 PM or stop working emails on weekends.
Create a Post-Work Routine
Create a digital curfew, an hour before sleep, and spend this gadget-free time to unwind. Put your phone down in the morning and at the end of the day- research has verified that this decreases the amount of cortisol in the body, anxiety, and increases sleep quality. Physical exercise will assist in clearing your mind and shifting your mind out of work mode to relaxation: this is best done by adding an evening walk into your routine.
Use Technology Mindfully
Turn Do Not Disturb on your phone after the office day and restrict the use of the apps to avoid temptation. Get rid of all unnecessary notifications such as social media, news feeds and promotional messages and only focus on essential messages during work hours. Check emails not in real-time but in batches 3 times a day instead of all the time, which minimizes task-switching and divided attention.
Declutter Your Digital Space
Disengage non-essential alarms non-essential alarms are a source of stress and a source of inefficiency. Unsubscribe to junk mail with the help of such tools as Unroll.me and remove apps that you have not used within a month. Bedrooms and eating outlets should be screen free to enhance the quality of sleep and reinforce the offline social interactions.
Replace Screen Time with Offline Activities
Get occupied with physical book reading, cooking, painting, and gardening or playing musical instruments that will not stimulate the digital world. Exercise is a natural way of getting stressed off and making the mood better. Arrange in-person meetings, call friends or have dinner to interact with real human beings, not screens.
Implement Grayscale Mode
Turn your phone screen to grayscale and eliminate the colorful displays that make phones look pleasing to the eye and induce dopamine surges. This easy modification saves 20-30% of phone checking time without having to think of it all the time.
Start Gradually
Start with 15 minutes of phone time off, and slowly expand to 30 minutes, then half days. On a case-by-case basis, even brief 24-48 hours digital detoxes are correlated with reduced stress, better mood, and enhanced life satisfaction.
