Digital Detox self-test: tips for a day without a smartphone, laptop and more.

For those who want to detoxify their technical equipment at least temporarily!

Digital Detox self-test: tips for a day without a smartphone, laptop and more. Photo: CC0 / Pixabay
Digital Detox self-test: tips for a day without a smartphone, laptop and more. Photo: CC0 / Pixabay

[contains unpaid advertising] Digital Detox is in vogue. In the detoxification of technical devices and the Internet, users for a certain time renounce the useful gadgets and return to real life. What happens if you do not use internet, smartphone, laptop and tablet for a whole day? We tried it in the self-test and the result is more than amazing! For those who want to try it out for themselves, we have some valuable tips!

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I have recently read the phrase "Offline is the new luxury" more often. Because there really is something to it: Many people today live in a kind of symbiosis with their digital devices. I use my gadgets for several hours a day. The iPhone, my MacBook Pro and mine iPad Pro are my tools and daily companions. I spend most of my working day using this gadget to research the internet, keep social media going, take pictures, or write articles.


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Also in my free time is my iPhone X (endurance test) my constant companion. I take photos with my smartphone again, listen to audiobooks, music and podcasts. I also read a lot on smartphone and tablet. At the I let the Runtastic app runto record my route. Actually, there's always a reason to mess around with one of the devices and waste your time. We all have different usage habits. But one thing is clear: More and more, our lives are played out on digital gadgets and get out of the real world. To a certain extent, this also has its justification. We are more productive at work than at the time of the typewriter. We can capture our lives everywhere in photos at any time and have beautiful memories that we can share with our friends. And My fitness tracking with Runtastic makes me more powerful during training.

But above all, the use of smartphone and Co. can make you sick and negative on the health impact. Therefore, at least now and again time for digital detox, so a detoxification of the Internet and the associated technical equipment.

Smartphone addiction can make you sick

Researchers at Korea University in Seoul have investigated how smartphone addiction can affect the brain. I would like to briefly summarize the results of this (unfortunately unrepresentative) study: The study tested 19 16-age individuals for whom the researchers were able to prove a smartphone addiction. A second group did not show any addiction to internet or smartphones when ranking. The adolescents diagnosed with the dependence were subsequently examined by magnetic resonance spectroscopy (MRS). It turned out that in the kids actually the neurochemistry of the brain was out of joint. The altered functioning of the brain has often led to depression and anxiety in patients, as is often the case in addicted patients.

Digital detoxification: Some people can not leave their fingers off their smartphones. Photo: CC0 / Pixabay
Digital detoxification: Some people can not leave their fingers off their smartphones. Photo: CC0 / Pixabay

Some of the participants changed their behavior after the study by psychotherapy. The researchers were then able to detect an improvement in neurochemistry. Overall, the study is somewhat cautious due to the low number of subjects, but in general, the trend seems to be clear: Smartphones & Co. are changing the way we live, how we think and feel, and could have profound implications for brain function to have. Reason enough for me to go back to the roots and spend some time without a smartphone.

Digital detox in the self-test: detoxification of smartphones, computers and the Internet

Since I practically do not work weekdays during work my iPhone X, iPad Pro and MacBook Pro I have relinquished the Internet-free time on the weekend. I put my smartphone to rest on Friday night, packed the laptop in his case, filed the Apple Watch and also hid the iPad well, so I did not even get stupid thoughts. The goal: to spend the whole Saturday and Sunday without the electronic gadgets! From now on will be detoxified - digital detox, I'm coming!

The initially dull feeling in the stomach is followed by a kind of spirit of optimism!

The realization: I am completely addicted to smartphones!

On Friday evening I was still confident that abstinence from the technical equipment would not be a problem at all, everything changed on Saturday morning shortly after waking up. How should I read the newspaper on the iPad now? I feel isolated and cut off from the world because I do not get the latest articles and information about world affairs. First discomfort sets in. Buying a newspaper at the bakery is not an option - most of the news in it I read yesterday on the Internet. Well, no need to worry, there is no news today! Facebook, Instagram, Snapchat and various current analysis data from my projects can also not check - but I can live surprisingly well. I'm obviously not addicted to Facebook.

Internet abstinence is a rollercoaster ride

I stare at the blanket, wondering what I can do, and decide to start the day quietly with ample gadget-disturbed breakfast. And at this point, the course of things actually changes at short notice! I start to plan activities that I would not have done otherwise in favor of newspaper reading. The apartment could be cleaned once again. This afternoon perhaps a bike ride instead of lying on the balcony with the audiobook. The initially dull feeling in the stomach is followed by a kind of spirit of optimism! Finally clean up properly, go out, take a deep breath and let the idea run wild. I choose to see the world today and to be mindful.

A certain desire for new occupations is surprisingly fast. Photo: CC0 / Pixabay
A certain desire for new occupations is surprisingly fast. Photo: CC0 / Pixabay

But the spirit of optimism lasts only a short time until after the relaxed breakfast. When cleaning I want to hear music - and here is waiting directly the next mood killer. How should I listen to music without my iPhone and my AirPods? Listen to a radio station with the old kitchen radio? No way! While the waiver initially worked well, the fun of the music really stops. The mood worsens significantly. Without music the cleaning is bland and after the first room the fun is over.

The Apple Watch has not recorded my transaction data today. This tears a hole in my flawless fitness profile!

Without internet and smartphone, everyday habits change rapidly

I doubt if it is really possible to endure a whole day without internet. How did our ancestors do it? So completely without all the possibilities that the Internet and smartphones offer us. The Apple Watch did not record my movement data today. This tears a hole in my flawless fitness profile!

In order to design the ample free time, I work in the household and take almost automatically a previously unread - and printed! - Book at hand. For a change there is no audiobook today (commission link to audible audiobooks), Later, it actually starts with the bike. During the bike tour, you can do without any gadgets.

Smartphone abstinence becomes problematic during the course of the day. While jogging, I can not see my heart rate, This may actually have health consequences because I should not exceed my target heart rate. Since we really have the first tangible disadvantage of digital detox. And the second follows immediately: When driving I have no GPS! No messages about the route, about traffic jams and danger reports. That's really uncomfortable. What are our ancestors in 20? Century only car drove?

Who hangs too much in front of the smartphone takes the outside world much less true. Photo: CC0 / Pixabay
Who hangs too much in front of the smartphone takes the outside world much less true. Photo: CC0 / Pixabay

At the end of the day, therefore, my conclusion is clear: Digital abstinence is quite exhausting and can get really stressful in between, because you have to get used to the new situation first. The need, to reach for the smartphone, is constantly available. You feel naked without the device. Daily habits such as listening to music, car navigation and reading news come to a complete standstill without a smartphone. The first day turned into a rollercoaster ride of emotions. But in fact I was able to gain a new attitude to life with astonishing speed. The world becomes clearer, you pay much more attention to details and the level of awareness increases amazingly fast.


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The bottom line should anyone who gets caught constantly staring at the smartphone, once to raise a digital detoxification. Only then do you realize how deep you are already in the Internet and smartphone mire. A momentarily really terrifying feeling.

The Digital Detox help on the jumps: The app "BFT" against mobile phone addiction

The "BFT - Bear Focus Timer" app is a very simple designed application, with which you can bring your smartphone offside. You set a time interval and set a timer and pack the smartphone to the side. You will be supported by Tom, the friendly bear. However, he is only as friendly as you put the smartphone aside. If you take it to hand, Tom will be angry. If you the iPhone is not in the hand, praise you Tom. The app also has sounds on board that can help you concentrate.

Overall, the app is a nice reminder to put the smartphone aside. The timer helps you to keep to the desired time interval.

The app exists for iOS in the iTunes Store (no commission link).

Digital detox tips: reflect your own usage behavior

Above all, the story of my digital detox is that of a learning process - and in particular of the renouncement learning. We're so used to designing our day with the use and consumption of web content, apps, and other media that it takes up much of our attention resources and detracts from the realities happening around us.

Usage behavior can be worked - this increases the quality of life in the short and long term! Photo: Pixabay
Usage behavior can be worked - this increases the quality of life in the short and long term! Photo: Pixabay

The fact that digital detox is necessary and a certain abstinence from the smartphone can significantly increase the quality of life, is what all parties agree on. Apple has even been urged by its own investors to take measures that can reduce the addiction to smartphones and the Internet. In today's digital world, there is no point in pursuing a complete abandonment of these devices because they make life in many ways more productive, easier, and simply better. But just when you realize that the use is outrageous, you should take the liberty to put the devices for a day or two completely aside. However, you should prepare well for the free time.

1. Inaugurate friends and relatives

Be sure to dedicate friends and relatives to your digital detox. If you have not been in your Messengers Oonline for several hours, they'll bombard you with news because they think something has happened to you. Sounds funny - but is actually meant seriously.

2. Find a meaningful replacement

Anyone who starts unprepared in a smartphone-free day, like me, suddenly has a big gap in front of him that has to be filled with something - be it idleness. Who thinks in advance, what he can do in free time, is clearly at an advantage. Meeting friends, sports, lounging and reading are all possibilities.

3. Practice mindfulness and meditation

If you want to maximize the benefits of detoxification, you should try mindfulness and meditation, and try to really see the world around you. This is a highly recommended experience - many have not had that much clarity since the introduction of the iPhone 4!

The purpose of digital detox for personal well-being is overwhelming. Since my self-experiment, I regularly take time off iPhone, iPad, MacBook and Co., to reduce reliance on these devices. In times of digitization, gadgets have absolutely their raison d'être - but a time without them at least to the same extent. If you want to improve your quality of life, you should think creatively about new approaches to user behavior. After all, we only have one life - and who wants to rush past while we gawk at the tiny screen of a smartphone?

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About Sascha Tobias Tegtmeyer 95 Article
As a journalist, passionate diver and ambitious stand up paddler, I've become more and more specialized in water sports topics. For several years as an online editor, content and SEO manager for the year Top Special Verlag in Hamburg, I edited the leading diving portal TAUCHEN.de editorially and am at home in the water sports industry. My passion is the sea and all the activities that can be practiced on, in, on and under water. To give this child a name, I created www.just-wanderlust.com - for all people who love the sea - love to travel and water sports like diving, surfing, stand up paddling.