Avoiding digital overload is a necessary check in modern life
Whether it is for a few days, a weekend or even just a few hours, taking time away from screens can have a noticeable effect on your focus, mood and overall wellbeing. Known as a ‘digital detox’, this conscious break from devices and notifications is becoming more important as our work, social and personal lives shift increasingly online.
Research covering 10 years of studies found that digital detoxes can improve sleep quality, life satisfaction and mental health, while reducing anxiety, stress, depression and phone dependency. Digital detoxes also help restore the brain’s ability to focus deeply, something that is easily eroded by constant notifications and multitasking.
South Africans may have much to gain from rethinking their digital habits. According to research by Meltwater, South African internet users spend an average of nine hours and 37 minutes online every day. That is significantly higher than the global average of six hours and 38 minutes. This shows just how deeply devices are woven into our lives and why it’s worth securing them and taking a break from them every so often.
Create good habits
By taking charge of digital habits, people can manage the balance between juggling online activities and meaningful screen-free moments. It is important to be intentional about creating opportunities to disconnect from devices and to connect with yourself, people, pets and the environment. It is also perfectly acceptable to set boundaries because nobody needs to be available 24/7 for everyone. A digital detox does not have to only be planned for a long-awaited holiday, because phone users can also benefit daily by taking breaks and moving their eyes from screens to the sky, making eye contact with someone or a pet, or just closing their eyes and breathing. Dinner time is the perfect time to be present and purposefully check in with loved ones.
A full digital detox, where a person goes entirely offline, may not be realistic for everyone. But you can still take small steps that create space away from devices without disrupting your work or social life.
Get started by using built-in phone settings to limit the time you spend on distracting apps, turn off non-essential notifications for a set period each day, avoid the habit of checking emails or messages the moment they arrive and create ‘tech-free zones’ at home, such as the dinner table or bedroom.
If you are travelling or taking time off, these same principles apply. Limiting social media posts in real time, using secure connections and letting colleagues or family know you are offline for a while can help you relax without worrying about your devices or data.
Safe place to land
Whether your digital detox is short or long, it is worth securing your online accounts and devices so you do not return to unwelcome surprises. Make backups. It is advised to create up-to-date backups of important files stored both locally and online and keep more than just one copy.
Enable two-factor authentication wherever possible so that logging in requires a one-time code. Keep in mind that codes sent via SMS are not secure. So, for critical accounts (banks, email, social networks and ecosystem accounts like Google and Apple), switch to an authenticator app wherever you can. A password manager programme can help here, too.
Strengthen your passwords. Review your critically important accounts: online banking, government service portals, crypto wallets and so on. Replace weak passwords with unique and strong ones.
Install security updates. Update the operating systems, apps and firmware on all your gadgets to the latest versions. Patches fix known vulnerabilities and lower the chances of a successful cyber attack.
Protect your devices. Make sure your computer, tablet and smartphone are protected with reliable security software.
Review your subscriptions. Make a list of subscriptions to pause or cancel completely while you take your digital detox. And conversely, make sure the services that require ongoing payments are linked to an account with enough funds to cover them during your detox. Also, check how long your data is retained after suspending a subscription.
Even if you cannot go completely offline, making deliberate choices about when and how you engage with your devices can help you feel more in control and present in your day-to-day life.
Text | Brandon Muller and Rianette Leibowitz
Photography | Shyntartanya
Brandon Muller is Technical Expert for the MEA region at Kaspersky and Rianette Leibowitz is a cyber wellness expert. For more information, go to kaspersky.co.za.
