Going Offline: A Path to Greater Peace of Mind
We live in a world where technology has become an ever-present part of our lives, yet it can often be overwhelming. Even when you're not feeling overwhelmed by constant notifications, emails, messages, calls, and the inner urge to check your social media feeds, it distracts you from being fully present. This constant availability of technology and its high usage can cause stress and can impact our relationships negatively. In this blog post, we'll explore ancient Stoic techniques to reduce modern technology distractions that plague us to gain peace of mind and achieve eudaimonia. It's time to take a break and go offline (of course, after reading this article), and you'll soon feel more relaxed and connected with yourself than ever!
Digital Detox Meaning
A digital detox simply means voluntarily taking a break from all of your digital devices, social media accounts, and other forms of technology for an extended period of time. This could range from a couple of hours to one day or weeks.
It's a way to reconnect with real-world activities and relationships.
Why is digital detox necessary, and how can you benefit?
Phone zombies or digital zombies are a common sight these days, yet it's always the others. We've become so used to using technology that it's difficult to put it down and use the time for something more meaningful. Many of us are unaware of how frequently we rely on technology, which can lead to becoming digital zombies without even realizing it. Please take a moment to reflect on your relationship with technology and your usage of it. How attached are you to your devices? Are you a digital zombie?
The Digital Zombie Virus - FoMO
Actually, there's a name for why we're constantly glued to the screen: FoMO, the "Fear Of Missing Out". It makes us stare at our cell phones every second, checking for the newest updates and messages. We are so conditioned to the ringing, buzzing, and flashing of our smartphones that we reach for our phones even when nothing is happening - just to check. The sensory overload with constant information, texts, images, and videos overwhelms us to such an extent that we are constantly stressed - and our minds are always elsewhere.
FoMO is that apprehensive feeling when you think you're missing out on experiences or life decisions that could enhance your life. These days, FoMO has been associated with negative psychological and behavioral symptoms.1,2,3
Your Benefits Of Doing a Digital Detox
By going on a digital detox, you can create a much-needed space between yourself and all of the information overload from technology. This can help you to become more mindful of your technology usage and give yourself a break from constant distractions. Taking a digital detox can reduce stress and improve sleep quality as well as your relationsships.4,5
Have you ever heard of the "iPhone effect"? Conversations without mobile devices were rated better than those with a phone present, even after considering age, gender, ethnicity, and mood. Interestingly, those who chatted without phones reported feeling more empathy. Additionally, participants with a close relationship felt less empathy when chatting with a phone around than those with a less familiar connection. Implications for our social lives in this digital era are profound!
Your benefits in a nutshell:
- Reduced stress.
- Better sleep quality.
- More in the present.
- Increased focus.
- Better and deeper relationships.
- Stronger character as you actively work with your emotions and desires.
- You become more likely to achieve eudaimonia.
Signs you might be a digital zombie and need a detox
- You feel stressed when you can't find your phone or are in a situation where you can't look at it (school classes, meetings, for instance).
- You want to check your phone every few minutes.
- You experience negative feelings like anger or fear after spending time on social media.
- You excessively care about the likes, comments, and shares on your social media posts.
- You feel urged to check your phone because you're afraid you'll miss something.
- You're scrolling through social media for minutes "just to check".
- You can't stay focused or concentrated without having to check your phone.
- You're constantly comparing your life with others based on social media posts.
- You have an intense feeling of boredom when not using your phone (or any other tech device).
Stoic Strategies for Doing a Digital Detox
Eudaimonia is the ultimate goal of Stoicism, and all the risks mentioned above can be major barriers to achieving it. While the ancient Stoics didn't have tech devices, their techniques could still be helpful if you're trying to do a digital detox. You can consider it as an ancient antidote to modern poison.
Ready for detox and embark on your true path to happiness? Let's dive right in and start the adventure!
Become aware of your usage
First, you want to become aware of your usage. Seeing your use in the form of numbers, be it in minutes or hours, can tremendously affect your self-perception regarding tech devices.
- Count how often you get distracted. As you want to do a digital detox, I recommend a tally with pen and paper. But, as this is just the beginning, you can also use an app.
- Install a screen time tracker or use the integrated versions of your device.
- If you have an iPhone, you can check this guide. For Android 9 or higher, please use this guide. When having an Android device below version 9, please check the Google Play store for appropriate apps.
- Then do the math and calculate what that means per year. How many hours, days, or weeks do you spend on your phone? Then, think about what else you could do with that time.
Let's assume you have an average time of 90 minutes per day. That's 32.850 minutes or 547.5 hours per year. In days, that's 22.8 days. That's crazy, isn't it? Almost one month of a year on the phone! One month of missed opportunities to connect with others in real life and build genuine relationships. Imagine what you could have done in that time. Reading, learning, outdoor activities, or spending time with family and friends, to name just a few things.
Now that you're aware of your screen time and hopefully feel urged to do something about it, let's move on to Stoicism's techniques.
The Discipline of Desire
"You work with... the will to avoid and to get in the Discipline of Desire." Massimo Pigliucci, Live Like a Stoic
"Wipe out imagination; check desire: extinguish appetite: keep the ruling faculty in its own power." Marcus Aurelius, Meditations 9.7
To break away from the overuse of technology devices, you need to understand your underlying desires. Why do you want to check your phone? Why is it important? What's the worst consequence if you do not? How does it help you achieve eudaimonia, contentment, and peace of mind?
We usually desire things that make us feel good and avoid things that make us feel bad. So, why does it feel good to check your phone or social media constantly?
Your answers to those questions open the doors for deeper self-knowledge and will help you identify if you are pursuing something in accordance with reason and virtue.
"Freedom is not procured by a full enjoyment of what is desired, but by controlling the desire." Epictetus, Discourses 4.1 Of Freedom
That's exhausting brain work, so take your time. It won't be done in five minutes. But every second you invest in figuring out your underlying desires and beliefs will yield rewards beyond measure!
This journey can be immensely tiring and disorienting at times. You might feel uncertain, not knowing where to move forward or where to delve deeper. That's normal and part of the process. Unfortunately, many break off the journey at this stage. So here's my suggestion: let's turn it into an enjoyable adventure! Get excited to explore the depths of self-knowledge fueled by curiosity. Don't think of it as a mandatory task that needs to be done but as something you want to do.
Establishing a curious mindset, the mindset of an adventurer can bring immense benefits!
The Discipline of Assent
"You work with thoughts in the Discipline of Assent..." Massimo Pigliucci, Live Like a Stoic
Stoics believe it is important to be aware of our thoughts and feelings and not allow them to lead us into irrational, destructive behavior. We receive an impression, form a judgment (or belief) by assenting to the impression, and begin to feel and act according to it.
Usually, it starts with this little voice (impression) in your head, which whispers: look at your phone; you might miss something. Immediately and without thought, you judge that this is good and beneficial. As a last, and sadly often also unconscious, step you take action and find yourself looking at the screen.
"The discipline of assent consists essentially in refusing to accept within oneself all representations which are other than objective or adequate." Donald Robertson, Stoicism and the Art of Happiness
Your judgment is what you want to challenge in the discipline of assent. How? By gaining time! To bring forth your unconscious judgments into conscious awareness, allowing yourself time for deliberate and rational thinking is imperative. Only then can you respond appropriately when you feel the urge to turn on your phone or check social media. During this time, you have the chance actively telling yourself no. No, it doesn't help me on my path to happiness. No, my self-worth isn't dependent on how many likes I get. No, I don't allow those external factors to distract me from living in the present moment.
"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." Viktor Frankl
In real life, it could look like this.
- Stimulus: You feel the need to check your phone for messages or new social media posts, likes, etc. This feeling could come from an external trigger or out of habit.
- Space of Power: Stop! Immediately! Stop your thought process and your body movements. Take a few deep breaths and gain time.
- Freedom: Before you do anything, choose your response consciously, wisely, and reasonably. Ask yourself if this is something worth pursuing on your journey to happiness. Do you genuinely believe that looking at your phone brings any real benefits?
"Such as are your habitual thoughts, so also will be the character of your mind. For the soul is dyed by its thoughts." Marcus Aurelius, Meditations 5.16
You see, it's all about making conscious decisions and questioning your initial thoughts and emotions.
The Discipline of Action
"You work with.. impulses in the Discipline of Action..." Massimo Pigliucci, Live Like a Stoic
Lastly, there's the discipline of action. Here it's all about doing the right thing, correcting your impulse to act toward eudaimonia instead of pleasure or distracting behavior. Remember, you want a detox to live happier, more consciously, and with less stress. Everything you do that is contrary to this needs to be tackled.
Honestly, the above-described process of "Stimulus-Space of Power-Freedom" is challenging. It's not going to be easy not looking at your phone - even when you know it's wrong. We're so used to it, and breaking habits is everything else but easy.
"In our own power are the will, and all voluntary actions; out of our power, the body and its parts, property, parents, brothers, children, country; and, in short, all our fellow-beings." Epictetus, Discourses 1.22 Of General Principles
Luckily, you can trick yourself with just a few actions. Take proactive steps toward reducing your technology use, such as:
- Delete social media accounts. If this is too much, delete just the apps on your phone.
- Set time limits on apps.
- After every usage, log yourself out. So next time, you need to log in again, which requires a higher activation energy.
- Deactivate push messages.
- Mute your phone.
- Turn off the phone before meetings, school classes, or other situations that need your full attention.
- When leaving home, also leave your phone at home.
- When coming home, put your phone on the top of the wardrobe or somewhere else where you can't see it permanently and, more importantly, can't reach it easily.
- Tell your family and friends about your detox, so no one will be surprised when you don't answer immediately.
- Set phone-free zones at home (e.g., living room, bedroom).
- Set phone-free times (e.g., 5 to 9 pm).
It might feel strange and uncomfortable initially, but you'll be surprised how much of an impact those little steps can have on your overall well-being and happiness.
One last tip: If all of this is especially difficult for you, start small and celebrate every tiny win. If 5, 10, or 15 minutes of reduced tech usage is what you can do, do it! Don't blame yourself or say this is too little. You can increase over time - this week, 5 minutes, next week 10, then 15, and so forth.
Take back control and actively manage your digital behavior. Eudaimonia is waiting for you!
