We live in a digitally dominated society. As a marketer, you’ll likely interact with several apps, messages, and emails in any one day. When you finish your work day, you’re probably staring at your own personal screens, scrolling on TikTok, and catching up on that newly released season on Netflix.

There is little time in the day when we completely turn off. The constant bombardment of digital pings, dings, messages, and meeting requests can create serious overwhelm, eventually leading to stress or burnout. Technology can be addictive, with around one in eight adults suffering from a form of behavioural addiction, like the excessive use of social media platforms, according to UKAT.

So, how can you reduce your digital overload during the workday to strike a better balance? In short: you need to take a ‘digital detox’.

In this blog, you’ll learn:

• What is a digital detox?
• What are the benefits of a digital detox?
• Practical steps to do a digital detox at work
• Final thoughts

A digital detox, or ‘tech detox’ as it’s also known, is when you avoid using or engaging with certain types of technology, platforms, or apps for set periods of time.

When you’re working, abstaining from technology entirely is almost impossible. Especially as a marketer – you’re probably moving from spreadsheet to platform to messaging tool, and so on. However, you can strike a better balance by taking screen breaks and blocking your access to certain apps, channels, or platforms during the day.

The average working professional spends around 96.1 hours in front of screens per week, according to NMS Health. While this may be a shock, by learning how to digitally detox during key periods of your working day, you can decrease your overall screen time and improve your general wellbeing.

Taking a digital detox can help you feel less overwhelmed during your workday and in your free time.

Putting the right boundaries and practices in place can:

1. Improve your mental health: Using digital technology more mindfully can improve your mental health by helping you feel more connected with your surroundings. Digitally detoxing can also help you reduce feelings of anxiety and better regulate your emotions.
2. Improve your mental focus: Setting digital detox periods can remove potential distractions that can affect your concentration and flow, allowing you to focus deeply on specific tasks. Really need to get end-of-month reporting done? These mundane tasks can feel a lot more bearable by taking a break from your screen!
3. Reduce stress: Taking breaks from screens and technology can naturally encourage your body to prepare for the next important task. Stepping away from the screen can balance the mind, boost energy levels, and improve your general well-being.
4. Improve your working relationships: Having screen or device-free periods can inspire more direct and deeper conversations with your colleagues, strengthening your relationships and improving collaboration. You could find yourself coming up with the best blog ideas over a coffee in the breakroom.
5. Consistent creativity: Reducing your tech use during the day can give your brain space to explore ideas, engage in deeper thinking, and let those all-important ideas flow more consistently. Having trouble writing social media copy for that important upcoming campaign? By taking a break, you can reset your creative juices.
6. Be more present: Setting clearer boundaries around your screen usage can limit potential distractions and help you tune into your senses. As a result, you’ll likely feel more focused and energized as you move through your day.
7. Rediscover hobbies and interests: Less time on tech means more time spent on doing the things you love. You can reconnect with your hobbies, interests, or passions, improving your general work-life balance in the process.
8. Reassess your habits: Stepping back from technology at certain times of day can also help you reassess your daily habits. With a newfound objective view of your tech usage, you can create healthier habits and rituals that improve your everyday life.
9. Get better sleep: Limiting your tech usage in the evenings can help your mind and body enter a relaxed state, which can significantly improve your sleep quality.

While avoiding screens and technology completely is impossible, there are ways to digitally detox and strike a more harmonious balance throughout the day – starting with a good look at your existing habits.

The first step to a successful digital detox is to analyse your current digital habits.

Think about a typical workday and consider times when you might overuse certain apps or channels that distract you or sap your concentration.

Ask yourself these questions:

• How do I feel mentally? Am I burnt out or overwhelmed?
• How does technology make me feel?
• Do I engage with certain apps or channels during my work breaks? Are you checking up on how well that social media post is performing while eating your lunch?
• When am I most likely to look at multiple apps or platforms at the same time?
• Which work channels (Slack, WhatsApp, email) drain my energy or stunt my concentration the most?
• What are my technology habits like at home? Am I still checking up on work stuff at home? Am I straight from one screen to another?
• Do I get enough sleep?

Understanding your usage more intentionally will offer the insight you need to put the right practices in place at the right times during your day.

Once you’ve identified the times in your workday when you might overuse technology or when you’re most likely to be distracted, you can start setting boundaries.

These might include:

• No instant messaging, social media, or emails before work starts.
• Approved blocks of time to engage with emails during the day, rather than constantly checking.
• Meeting and communication-free periods of deep focus time.
• Screen-free work breaks and lunch breaks.
• Using one screen only when juggling channels or multitasking. This may be hard, but try to take a break from your second screen for a while.

Setting these boundaries and making them a key part of your day will help you strike a healthy balance and digitally detox in a way that works for you.

Setting up an office space that’s comfortable, amenable, and gives you distance from potential digital distractions will keep your detox efforts on track.

With your new and improved workspace, you’ll be able to design your workdays with confidence.

While you can’t completely avoid meetings and certain tasks, you can block out time to put your ‘detox boundaries’ into practice during the day. Look at your calendar for the week ahead to identify your ‘non-negotiable’ meetings or digital commitments.

From there, you can block out breaks, create email engagement blocks, switch off times, and focus periods. Designing your day in advance will give you control over your situation and hold you accountable for maintaining healthy digital habits.

Switch off notifications during breaks or focus periods to reduce the temptation to engage with certain apps during these times. You can also leave your phone at your desk during your breaks to distance yourself from potential distractions or digital noise.

If you’re struggling to switch off, there are digital detox apps like LifeFocus360 and ScreenTime+ that can help you monitor, as well as limit, your screen usage.

Stepping outside during the day or setting up a ‘digital-free’ zone will also aid your detox efforts and encourage you to engage in other activities or face-to-face conversations during the working day.

With your boundaries in place, your workspace set up, and your days redesigned, you’ll be well on your way to digital detox success.

But to further reduce the possibility of being distracted and ensure your boundaries are respected, you should share them with your colleagues (including your manager). Explain why you’re adding digital detox practices into your workday and the benefits of doing so.

Offer a clear outline of exactly what you’re doing to strike a better balance and share your calendar with colleagues to let them know when you’re most likely to respond to their communications.

That way, everyone will be on the same page, and you may even inspire your colleagues to try a digital detox for themselves.

Additional boundaries you can also share with your colleagues to manage expectations include:

• Respond to messages or emails within 24 hours instead of immediately.
• No video calls or messages on weekends or outside set working hours.
• Check team communication channels, such as Teams or Slack, for a maximum of two hours per day.

To further boost your health and well-being, you can also build healthy ‘tech-free’ rituals or habits into your day.

That doesn’t mean you have to do a gruelling circuit training session or hike a hill during every lunch break. But creating achievable rituals can give you greater energy and focus.

Here are some ideas for consideration:

• Go for a walk on your lunch break.
• Get some fresh air or read for 20 minutes before starting work.
• Attend a fun weekly exercise class at a convenient time.
• Meet up with someone in person at least once or twice a week.
• Enjoy 15 minutes of peace and quiet to yourself at the end of the working day.
• Start back up a hobby of interest that doesn’t centre around technology – sewing, jigsaw puzzles, baking, swimming – anything that will help bring you back to real life!

Share your rituals with your colleagues, and you could inspire a shift in company culture, one that values employee well-being and prioritises a healthier relationship with digital technology.

Dynatrace, for example, offers its staff paid wellness days, and Microsoft encourages a healthy work-life balance through dedicated focus time and access to fitness classes.

Take charge of your tech usage, set healthy boundaries, and you could spark a workplace revolution.

Another effective way to set healthier boundaries in your professional and personal life is to delete certain applications from your phone.

Uninstalling the likes of Slack, Teams, and email from your phone will remove the temptation to ‘check in’ with duties or messages during weekends or evenings.

Not being able to check work-related apps on weekends, evenings, or holidays will help you strike a healthier balance and avoid eventual burnout.

Once you’ve logged off for the day, try to limit your personal tech usage as much as possible.

Take a breather, go for a walk, or spend some quality time with friends or family. Avoiding screens at least an hour before bed will also help you restore inner harmony while (as mentioned) improving your sleep quality. And relax!

Doing a digital detox isn’t about being ‘anti-tools’ or going off the grid – it’s more about being intentional around your habits and usage.

Understanding your existing habits, finding realistic ways to make improvements during your workday, and communicating with your colleagues is the best way to create sustainable change.

Follow the advice outlined in this guide, take those all-important first steps, and you’ll be on your way to digital detox success in no time.