Holiday Digital Detox

The rush of family, friends, and social gatherings during the holidays can overwhelm even the most outgoing individuals and make you want to sneak away and enjoy some peaceful solitude. If your relaxation during this festive chaos involves scrolling through Facebook updates, admiring Instagram-perfect pictures, or indulging in marathon video game sessions, perhaps it might be time to take a break from electronics and consider unplugging for the holidays.

BENEFITS OF UNPLUGGING

Disconnecting during the holidays isn't just about stashing your smartphone or tech gadgets away in another room temporarily. It's a deliberate effort to give your mind a rest and embrace life's simple joys, like:

• spending time with loved ones

• savouring a meal without feeling the need to take a photo for Instagram or Snapchat

• embracing some down time for your brain

Some of the other benefits of unplugging include:

• breaking a cycle of needing to be on your phone or feeling like you are missing out

• improved concentration

• reduced anxiety

• improved sleep

• stronger bonds with family and friends

The holiday break is a great time to "unplug" yourself and your family. Rather than being constantly glued to screens, actively commit to putting the devices away and spend some time in true interaction with your loved ones. This shift might offer a more relaxing holiday, allow you to make some new memories with family and friends, and start breaking excessive, always-needing-to-be-online routines - even before it’s time for those New Year's resolutions!

Over the past three years, our concept of a "workspace" has undergone significant transformation. Despite its advantages, remote work has made detaching from work duties more challenging. Easy access to work apps on our computers and phones constantly blur the lines between work and home life. Working from home often means starting our days earlier and logging off later, leading to extreme cases of burnout. We’ve touched on burn-out in previous newsletters, but symptoms can include:

• Work-life imbalance

• Loss of motivation

• Feeling helpless, trapped, and defeated

• Decreased satisfaction and sense of accomplishment

• A cynical and pessimistic perspective

The last quarter of the year is usually the time of year where our deadlines are the heaviest and clients’ needs skyrocket. That's exactly why prioritizing rest and relaxation during the holiday season becomes crucial.

TIPS TO HELP YOU DIGITALLY DETOX FROM WORK

1. Disable Push Notifications and Remove Work Apps

You may feel tempted to check on projects or look at work updates over the holidays, but resist the temptation! While you’re focused on rest and relaxation, it’s important that you keep work-related apps, emails, and updates out of sight and out of mind. This might mean deleting your work apps off of your phone temporarily and disabling push notifications. I’ve tried this and it works, even if the first day or two is a bit difficult.

2. Create a Distinct Divide

Ensure your work laptop and mobile phone are placed in a separate room or stored away completely. If you have a home office, close the door during the holiday break. Aim to access your office space solely during designated work hours. This approach helps to establish mental boundaries and creates a physical split between leisure time and work commitments.

3. Try Working During Workouts

If you must check in here and there and do some work over the holidays, can you try to do it when you’re not with your family? For example, you can respond to emails while you’re on your treadmill or stationary bike - during your workout, rather than later, when you plan to spend quality time with your family.

4. Encourage Colleagues to Disconnect During Time Off

Even if you're not on vacation, you can support coworkers who are by gently nudging them to stay offline. Managers, especially, can motivate their team members by kindly reminding them to disconnect if they see them online and offer assistance with any pending tasks that might be keeping them glued to their computers.

5. Craft your out-of-office message intentionally

Go beyond the usual details of dates and alternate points of contact by including a brief explanation about the significance of the time you're away. Consider including a note on the importance of work-life balance, the value of recharging, or the necessity of preventing burnout. Solidify it in your mind and influence others. I know this might sound like a little “too much” but honestly, it’s all about mindset!

6. Try a covert return

To manage the inbox overflow as soon you transition back to work (and all those people who dive bomb you the minute you get back!), maintain your out-of-office message as you tackle the backlog of unread emails. This approach allows for a gradual ramp-up and might make things more manageable.

So how can you get everyone in your family on board?

Prepared to unplug at home, but unsure how? These tips pave the way for a holiday free from tech (or at least more free!)

1. Rally Everyone Together

Avoiding smartphones is easier when everyone's in sync. Communicate your plan for a digital detox during your time together with family and friends.

Ask everyone to switch off their phones and place them in a designated area. In a box on the kitchen counter? Or maybe you have to get really tough and LOCK them in a box overnight and hide the key? In our house, we have a strict no phones at the table rule, for everyone (even guests!)

2. Arrange Activities In Advance

Avoid potential boredom by planning activities in advance, especially if phones are off-limits. Prepare a lineup of activities suitable for everyone.

Maybe a board game night or two, start a big jigsaw puzzle (a favorite in our house at Christmas!), movie nights with popcorn, get everyone out for a hike, do some cooking or baking together. The list is endless.

3. Know Your Triggers And Have A Replacement

What triggers you to get on your phone or computer? Do you feel the need to get on your phone when everyone else in the room is scrolling? Keeping a book or a journal nearby. Engage the people in the room in a conversation to distract them from their phones. Knowing your triggers helps you to find alternatives and stick to your plan.

4. Remove Or Move Apps On Your Phone

Removing your apps, or even just putting them in a separate folder, (even temporarily) can help you avoid the temptation. I talked about this from a work perspective, but it’s equally applicable to social media.

5. Turn Off Notifications

If you can’t delete the apps, consider turning off the notifications. They are extremely triggering for most of us, and we feel a pull to look at them. Try turning them off and see if that reduces your screen time.

6. Use Airplane Mode

I use this one a lot. I put my phone on airplane mode every night before bed. It’s part of my wind down routine and helps me to be more present in my personal life. It’s an easy and quick way to unplug – without missing anything.

7. Dedicate Time To Wind Down

Indulge in an new evening routine that includes reading a book or soaking in a bath with essential oils, all without the intrusion of technology.

8. Keep Your Phone Away From The Bedroom At Bedtime

Opt for an alarm clock if you need one for the holidays and ensure your phone is placed outside the room before bedtime. Ideally, power it down at least an hour prior. This practice helps avoid exposure to blue light, helps you to sleep, and prevents starting the day (or middle of the night?) with a social media bombardment.

Not ready to give it all up? Try these tips:

Try Screen-Free Days

The whole family can benefit from designated hours — or even whole days — without using screens. Decide with your family when you’ll put away all devices and plan a family day. As the adult, it’s important to model the behavior you want to see: put your own devices in a closed drawer and don’t sneak any peeks. You might be surprised at how quickly you forget about your electronics.

Try No-Phone Zones

No-phone zones are about making habits as a family that help you connect. Mealtime is a great no-phone zone; when you gather as family to eat and talk, you don’t want distractions. Other ideas for no-phone zones: when you’re on a walk with your family, playing games or watching movies. If your phone is not nearby, you won’t face the temptation to check your email or scroll social media.

You have to be intentional to unplug from work and social media.

Ready to try some of these tips at your house this holiday season? Let me know how it goes!

I highly encourage you to join me in unplugging for the next few weeks. Less time on social media gives you more of what matters: cherished moments with family, tranquility, and time to recharge.