Considering a 'Digital Detox'? Learn Practical Tips from a Licensed Therapist for Taking a Break from Your Phone

In Atlanta, licensed therapist Jody Baumstein, associated with the Children's Healthcare of Atlanta Strong4Life program, sheds light on the pervasive influence of social media and smartphone apps. According to Baumstein, despite our swiping and scrolling, we often find ourselves not in control.

Baumstein emphasizes that social media apps are intentionally designed to keep users engaged, attributing their captivating nature to powerful technology. If individuals feel a lack of control, Baumstein reassures them that it's not their fault.

Regaining control, however, poses challenges. Baumstein notes that people tend to lean towards extremes, either avoiding social media entirely or being constantly immersed. Finding a middle ground, a sweet spot with defined limits and boundaries, is the ideal balance, she suggests.

For those contemplating a reduction in device time, Baumstein recommends starting with features that impose restrictions on social media usage. Certain apps allow users to set time limits, automatically locking them out once the allocated duration is surpassed.

Baumstein advises individuals to pause and reflect on their motivations when reaching for their phones. Some may seek virtual validation through likes, yet the actual need may be for genuine human connection, which social media might not fulfill.

She delves into the emotional aspect, emphasizing the importance of recognizing feelings during phone use. Some experience heightened anxiety and tension but struggle to disengage. Baumstein prompts reflection on post-usage emotions, questioning if users feel drained, discouraged, or if their confidence and self-esteem suffer.

If the answer is affirmative, she suggests scaling back on social media time to set oneself up for success rather than exacerbating negative feelings. While some opt for a strict hiatus, Baumstein acknowledges that this approach can be jarring and may set individuals up for failure.

A more gradual approach involves incrementally reducing usage, perhaps starting with 15 minutes at a time. Baumstein highlights the empowering effect of physically distancing oneself from the phone, such as putting it in another room.

Ultimately, she encourages focusing on the positive aspects of gaining control over social media usage. This may lead to newfound time for activities like exercise or engaging in meaningful conversations over the phone.

In navigating the digital landscape, Baumstein's insights provide a roadmap for individuals seeking a healthier relationship with social media and smartphones.

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