Digital Detox

Studies estimate that one in four teens and college students suffer from functionally limiting mental illness, and that digital addiction to “technological heroin” is increasingly the root cause. These miraculous devices, while allowing access to a treasure trove of information and a world of collaborative potential, are inherently designed to addict. They also provide access to dark and dangerous territory.

Smart phones have completely disrupted how we connect, function and sleep. Just track, as a family, how many hours you spend in a single day on any electronic device. Then multiply that by 365 days, and then by a decade, and decide, as a family, if that’s how you want to spend your lives. If you feel lost or distressed when separated from your phone or any electronic pacifier, or if the lure of technology interferes with your ability to function, professional help from a therapist skilled in technology addiction might be warranted.

My daughter once said, “Once at first you don’t exceed, try, try again.” This perfectly illustrates our insatiable culture. We excel at excess in diet, in spending, and in overuse of technology to the detriment of sleep, physical activity, productive work and healthy connections. Families can follow some simple strategies to digitally detox:

Have honest discussions at family meetings, in the car, at dinner or with friends. Allow kids to comment on parent’s habits, as well as self-evaluate.
Agree as a family on reasonable boundaries, such as no phones in bedrooms, at meals, during game night or special family activities. (Parents must comply with the same rules.)
Self-regulate and track your own use. Avoid those traps that suck you down the rabbit hole of wasted time.
Set clear expectations, especially with cell phone use. Have kids help define consequences for failing to meet those expectations.
Let kids earn device time by spending time doing outdoor activities, exercise, acts of kindness, or good old-fashioned reading.
Track your kids’ screen time with apps such as Moment Family, UnGlue, Bosco or Bark, Norton Family or Disney Circle with Family.

A healthy mental state is dependent on healthy sleep, healthy activity, healthy diet, and building and maintaining healthy relationships. Families that work collaboratively and proactivity have a much better shot at maintaining healthy mental states.

Susan S. Wilder, M.D.

CEO & Founder of LifeScape Medical Associates & LifeScape Premier

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