How to take a digital detox
DIGITAL MARKETING EXPERT DENISE WHITMORE SPEAKS TO CARMEL DOYLE ABOUT HOW TO MANAGE SCREEN TIME DURING COVID-19 AND SUGGESTS WAYS TO SWITCH OFF
WHILE we may have been separated in a physical sense from our friends and family over the past months as a result of the Covid-19 pandemic, our lives via our digital lives have never been busier, with our devices helping to bring people closer together – often in difficult circumstances – albeit virtually.
From the sheer reality of saying ‘hello’ to loved ones in hospital or nursing homes using our mobile phones, to having to say goodbye to a person during their funeral via online streaming, some of us have been relying on technology of late to do very difficult things in our lives.
On the other side of the coin, our smartphones, tablets and laptops have also been helping empower us in many ways – from using apps like Zoom for meetings and fitness classes, quiz nights with family and friends and even to host ‘virtual’ birthday parties with people either close to home or overseas.
And in terms of digital media, let’s not forget our ever-growing use of apps like WhatsApp or Facebook Messenger for video calls amongst friends and family.
A good many of us are also scrolling and engaging on our social media platforms more than ever – be that on Facebook, TikTok, Snapchat or Instagram to name a few. The temptation is also there to engage more on platforms such as Twitter and the business-networking site LinkedIn.
But, in these uncertain times, just how can people switch off from their online life right now – especially when there is the continual pull of being always ‘switched-on’ to keep up with continual news updates about Covid-19, as well as other news happenings around our county, Ireland and the globe?
Denise Whitmore is a digital marketing expert based in Wexford who runs the agency
The Social Media Department. Through her work, Whitmore advises businesses on their content and social media strategies and runs workshops all over Ireland, including in Wexford, Wicklow and Waterford. She is also the founder of The Irish Women in Business Network, as well as being the lead curator of TEDxWexford.
According to Whitmore, two things happen to our brains when we use social media – two chemical reactions.
‘We get a surge of dopamine and a surge of oxytocin. Dopamine is the “want” chemical. It causes us to seek more information. It’s the reason why click bait is so effective. Then there’s oxytocin, which is the cuddle chemical. Believe it or not, we actually get the same hormonal spikes from tweeting as we would get on our wedding day!’
She said this is why the pull of social media is so addictive and can be very difficult to give up. However, Whitmore warns that our sleep patterns and mental health have never been more ‘vulnerable’ than during Covid-19.
‘And it’s simply because we are browsing and scrolling on social media more than ever.’
Whitmore’s advice is for people to select ‘screen-free times’ during the day.
‘Prioritise other activities like playing an instrument, potting a new plant or going for a walk.’
One of her suggestions is to leave your phone in a different room for a few hours.
‘It’s also a good idea to write a list of the things you need to do online for the day and stick to that list. Once you’ve completed that list, then you switch off.’
Taking advantage of the summer weather when you have the chance is another way to take our minds off our digital lives, Whitmore explained.
‘Sit outside for an hour and read your book. Taking those short breaks from your mobile screen makes a huge difference.’
She said there are also options to turn notifications off for certain platforms during particular hours.
Whitmore advises that people look at the ‘Notifications’ settings on your mobile phone.
‘There will be an option to go into a “Do Not Disturb” mode. You can then select which hours you want to get notifications and which hours you want off.’
From a work perspective, some people have been in the fortunate position of being
I HAVE HEARD SO MANY OF MY CLIENTS SAYING THEY ARE “ZOOMED” OUT OF IT THESE DAYS BECAUSE EVERY INTERACTION IS ONLINE
able to continue working from home during Covid-19. Many workplaces have been using apps such as Microsoft Teams and Zoom to engage with such employees working remotely.
And while working from home offers many advantages, from cutting out the daily commute to being able to spend more time with your kids, some people might feel pressure to be always available online at this time.
Whitmore’s advice for people who are finding it hard to switch off from their working life is to not feel guilty about this.
‘Everyone is in the same boat. I have heard so many of my clients saying they are “Zoomed” out of it these days because every interaction is online.
‘Whether it’s for family, fun or business, we’re in front of a screen and it most definitely takes its toll.’
Again, her suggestion is to set time limits.
‘Make your list but also don’t be afraid to tell co-workers that you are switching off. Set your own limits and stick to them.’
Finally, are there any apps out there that could be ‘empowering’ for people at this time?
‘One of thing things that I have personally noticed during the lockdown is that, before this, I would always complain that I didn’t have enough time to do the things I wanted such as exercising or playing guitar or reading my book. However, I’ve now realised it wasn’t the time that I was lacking, it was the motivation,’ explained Whitmore.
As a result, she has started to look at how technology can help her make life changes.
‘I have now set a goal to walk at least 10,000 steps a day, to play guitar for 20 minutes and to read instead of browsing social media before bed.
‘I’m not going to lie. It’s tough and I don’t always adhere to my own rules, but it’s definitely getting better.’
The apps that have helped Whitmore make these ‘small’ changes are StepsApp, Yousician and Google Calendar.
‘I set reminders and alarms for myself with little messages – my favourite being: “If you really wanted to you would”. It’s actually a magnet on my fridge to stop me snacking!’
Whitmore also has an app on her iWatch that reminds her to take a minute to stop what she is doing and to breathe in and out slowly.
‘It’s a great little meditation reminder and does wonders for my mental health. It actually reminds me to stand up from my desk if I’ve been at my computer for too long.
‘You can get plug-ins for Google Chrome that do the same thing, reminding you to take a break from your screen. It’s so important,’ Whitmore affirmed.