How Women In Tech Can Leverage Digital Detox To Achieve Work-Life Balance – Doreen AYODELE

In the modern era of technology, the boundaries between personal and professional lives have become increasingly blurred. Women working in the tech industry, in particular, face unique challenges due to the constant connectivity and responsibilities associated with remote work. This relentless digital environment can lead to burnout, stress, and a diminished quality of life.

To combat these challenges and restore work-life balance, the practice of a digital detox has emerged as a crucial strategy. A digital detox involves taking periodic breaks from technological devices, allowing individuals to disconnect from the constant demands of work and engage in activities that promote relaxation and personal well-being.

The impact of continuous connectivity will include the following which could have adverse effects on the the health. 

Mental fatigue is a state of exhaustion that affects cognitive performance. It is caused by prolonged mental activity and can result in decreased attention, concentration, and problem-solving abilities. In today’s digital age, women in tech are particularly susceptible to mental fatigue due to the constant bombardment of notifications, emails, and other stimuli. This constant bombardment can overload the brain, making it difficult to focus and process information effectively.

To combat mental fatigue, women in tech need to prioritise downtime and self-care. This can include activities such as meditation, yoga, or spending time in nature. It is also important to set boundaries around screen time and to take regular breaks throughout the day to allow the brain to rest and recharge. By incorporating these practices into their daily lives, women in tech can reduce the risk of mental fatigue and maintain peak performance.

Physical Health Issues: Prolonged screen time has been linked to a myriad of physical health issues, including eye strain, headaches, and poor posture. Eye strain occurs when the eyes are forced to focus on a fixed point for an extended period, leading to tired, dry, and irritated eyes. Headaches can also develop due to the constant tension in the muscles surrounding the eyes and neck. Poor posture is another common problem associated with excessive screen time, as individuals often hunch over their devices, putting strain on their muscles and joints. These symptoms can contribute to chronic pain and discomfort, affecting both physical and mental well-being.

To address these physical health concerns, taking regular breaks from screen time is essential. The 20-20-20 rule is an effective strategy, where individuals should look away from their screens every 20 minutes, and focus on an object 20 feet away for at least 20 seconds. This practice helps relax the eyes and reduce eye strain. Additionally, maintaining good posture while using devices is crucial. Adjust the height of your chair and desk to ensure your feet are flat on the floor, your knees are bent at a 90-degree angle, and your arms are comfortable when typing or using a mouse. Regular exercise and engaging in activities that promote physical movement can also help counteract the negative effects of prolonged screen time and improve overall health and well-being.

Decreased Productivity: Contrary to popular belief, constant connectivity can hinder productivity. It leads to multitasking and frequent interruptions, which impede deep work and focused attention, making it challenging to complete tasks efficiently. This can result in lower productivity levels and an inability to fully engage in meaningful work, ultimately affecting overall performance and job satisfaction.

Benefits of a Digital Detox:

Unplugging from technology offers a respite for the mind, allowing it to unwind and rejuvenate. This digital detox helps alleviate stress and anxiety, providing a sense of calm and tranquillity. Furthermore, it nurtures mindfulness, promoting a greater awareness of the present moment and one’s surroundings. This mental clarity enhances focus and creativity, fostering a deeper connection with oneself and the world around us.

Reducing screen time, particularly before bedtime, has a significant impact on improving sleep quality. The blue light emitted from screens, such as smartphones, tablets, and computers, disrupts the production of melatonin, a hormone responsible for regulating sleep-wake cycles. This disruption can lead to delayed sleep onset, reduced sleep duration, and impaired sleep quality. By minimising screen time in the hours leading up to bedtime, individuals can promote the production of melatonin, facilitating easier sleep initiation and more restful sleep throughout the night.

Spending time with loved ones without technology’s distractions fosters stronger personal connections and more significant interactions. Digital detoxes encourage face-to-face communication and quality time, allowing individuals to engage in deeper and more meaningful conversations that strengthen relationships. It promotes active listening, empathy, and emotional connection, enhancing overall relationship dynamics.

Increased Creativity: Disconnecting from digital devices can stimulate creativity and problem-solving skills. It provides the mental space needed for innovative thinking and fresh perspectives.

Practical Tips for Creating Tech-Free Time:

Boundaries and Notifications:

Establish clear boundaries by designating specific times of the day to unplug from work emails and social media. Communicate these boundaries to colleagues and clients to set realistic expectations. Utilize apps and device settings to limit notifications during personal time. Turn off notifications for non-essential apps and consider using grayscale mode to make your screen less visually stimulating.

By implementing tech-free zones in specific areas of your home, such as the bedroom or dining room, you can promote face-to-face interactions, relaxation, and mindful habits. Establishing a rule to leave all electronic devices outside these zones fosters a conducive environment for a restful night’s sleep, enhances quality time with loved ones, and encourages mindful eating. This intentional separation from technology allows individuals to be fully present, engage in meaningful conversations, and appreciate the moments without distractions, leading to stronger connections and a more balanced and harmonious household.

Regular Breaks:

Taking regular breaks from screens during the workday can significantly enhance your well-being and productivity. By stepping away from digital devices, you allow your eyes and mind to rest, reducing the strain caused by prolonged screen time. Engaging in activities that promote relaxation and rejuvenation, such as stretching, taking a short walk, or pursuing a non-digital hobby, can help you return to your work feeling refreshed and focused. Using a timer to remind yourself to take breaks can prevent you from getting lost in your work and ensure that you prioritize your physical and mental health throughout the day. Incorporating short, regular breaks into your workday is a simple yet effective way to maintain your energy levels, boost creativity, and improve overall well-being.

Mindfulness and Meditation:

Engaging in daily mindfulness practices or meditation is crucial for alleviating the mental clutter caused by excessive digital engagement. These activities root you firmly in the present moment, providing a sense of calm and clarity amidst the constant bombardment of information. Dedicate some time each day to find a quiet space, sit or lie down comfortably, close your eyes, and focus on your breath. You can also utilize guided meditation apps to assist you in getting started. Through regular practice, mindfulness and meditation can help quiet the mind, reduce stress, and enhance overall well-being.

Offline Activities:

Engaging in screen-free hobbies like reading physical books, gardening, cooking, or crafting offers a refreshing break from digital consumption. These activities stimulate different senses, providing a unique and immersive experience. By dedicating time offline each day, individuals can cultivate a healthier balance between technology and real-world interactions, enhancing overall well-being and fostering deeper connections with themselves and their surroundings.

Digital Detox Days:

Regular digital detox days offer a much-needed respite from the constant bombardment of digital information and notifications. By setting aside a specific day or a few hours each week or month to refrain from using electronic devices, you can give your mind and body a chance to rest and recharge. Engaging in nourishing activities such as hiking, yoga, or spending quality time with loved ones during your digital detox can help you reconnect with yourself and your surroundings. This break from technology allows you to clear your head, reduce stress, improve focus, and cultivate a healthier relationship with technology.

Technology for Well-Being:

In an era of constant digital connectivity, technology can be leveraged mindfully to support digital detox goals. Screen time tracking apps offer valuable insights into usage patterns, enabling individuals to monitor and reduce excessive screen time. Wellness apps provide guided meditation and relaxation exercises, fostering inner peace and tranquility. Additionally, apps that promote mindful breathing and healthy sleep habits can contribute to overall well-being. By utilizing technology wisely, individuals can create a harmonious balance between digital engagement and personal well-being, ensuring that technology serves as a tool for personal growth rather than a source of distraction and stress.

Achieving work-life balance is essential for women in the tech field, and a digital detox is a powerful tool to help them attain it. By setting limits, creating tech-free zones, and engaging in offline activities, women can minimize the negative effects of continuous connectivity and enhance their overall well-being. A digital detox not only improves mental and physical health but also promotes creativity, productivity, and deeper human connections, leading to a more fulfilling and balanced life.

Doreen Ayodele  is a tech enthusiast with a strong belief that African businesses can harness technology to expand their reach and boost their profits in today’s VUCA (volatile, uncertain, complex, and ambiguous) world. She connects with her audience through mentorship, coaching, and her book, “Things I Wish I Knew Before I Started My Business.”