CLOUDY Podcast | #36 Digital Detox

What exactly does a digital detox mean, and when is the right time to start?

The term "detox" originally comes from addiction treatment and requires time for the body to rid itself of a physical habit. When it comes to smartphones, it is a concept where a person needs to disconnect from their phone almost completely to rediscover who they actually are. The mobile phone itself is not the problem. These devices can be used for education or work. The signal that you need a digital detox is the moment you start neglecting real-world friends because of the online world, sleep only 5 hours a day, or repeatedly wake up at night to check social media. The problem arises when, instead of living your own life, you live the lives of other people on a screen.

How do social media networks affect the human psyche and our brain?

For most people, scrolling through social media does not evoke positive emotions. They trigger a quick form of hooked behavior due to the unpredictability of the reward - an effect similar to playing in a casino. A person posts something and constantly checks how many likes or comments they got, which triggers dopamine release in the brain. Although social networks create the illusion of relationships with hundreds of people, the human brain only counts face-to-face contact or a phone call as a real relationship. Simply texting does not solve the feeling of loneliness. Excessive phone use has been proven to reduce attention span, which has dropped to about a third over the last 20 years. Real life then seems boring to people compared to the constant influx of stimuli on the internet.

Is it safe to sleep near a turned-on phone and Wi-Fi network?

No relevant studies have confirmed that normal use of Wi-Fi or smartphones causes serious physical illnesses. However, the real problem for sleep is the blue light from screens and dopamine. If a person scrolls through social media posts before bed, the brain remains stimulated. Because of the light from screens, not enough melatonin - the hormone that regulates the sleep cycle - is released. This leads to fragmented and poor-quality sleep, which particularly affects young people. Before going to sleep, it is recommended to activate a yellow light filter or put the phone away entirely and replace it with, for example, reading or listening to audiobooks.

How to set healthy boundaries and a digital detox at work?

Work matters and constant availability on the phone can invade privacy. Many companies introduce rules where emails are not sent after 6:00 PM, but employees often find alternative communication channels, such as WhatsApp. If your manager contacts you in the evening, open and assertive communication is key. It is best to bring up the topic at a time when everything at work is going well. Ask your supervisor if they are satisfied with your performance, and then clearly define boundaries for your free time, which you need for regeneration. During a vacation, work should be completely taboo. For managers and leaders, a vacation is an ideal opportunity to test how well the team can function independently. It is also not recommended to open work emails right after returning home, before officially stepping back into the office, so you don't ruin the overall impression of your rest.

What are three practical tips to start a digital detox?

Cutting yourself off completely for 30 days is usually unrealistic for most people. Smaller, practical steps are more effective: Turn off all notifications: Neither your phone nor your watch should constantly alert you to posts and messages. If you catch yourself constantly checking the screen even after turning off notifications, you know you have a problem. Uninstall social media apps: Keep access to them only through a web browser on your computer. Making access more difficult will prevent mindless scrolling through content, and algorithms will lose control over you. Make time for boredom and silence: Spend at least an hour a day without headphones, a phone, or podcasts - for example, during a walk or manual labor. Creative ideas and solutions do not come during meetings, but when the human brain is alone with its thoughts and does not have to just passively react to external digital stimuli.

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