Universitas Gadjah Mada
Faculty of Economics and Business

In today's digital age, digital devices such as smartphones and computers have become integral to people's lives. However, excessive use of digital devices can harm mental health. So, how can we reduce the time we spend on digital devices?

Psychologist Anisa Yuliandri, S.Psi., M.Psi., Psikolog. from the Career and Student Development Center Unit (CSDU) at the Faculty of Economics and Business, Universitas Gadjah Mada (FEB UGM), explained that digital detox can be an alternative solution to mitigate the negative effects of excessive use of digital devices. Digital detox involves refraining from using electronic devices to reduce stress or focus on real-world social interactions.

Signs You Need a Digital Detox

What are the signs that someone needs a digital detox? Anisa explained several indicators that suggest the need for a digital detox. One is feeling anxious when you cannot find your device. In addition, feelings of pressure and distress after accessing social media can also be a sign.

Another indicator is becoming overly concerned about social media reactions, such as likes and comments, which feel crucial. Fear of missing out or losing information when not checking devices can also signal the need for a digital detox.
Other signs include staying up late or waking up early to use gadgets and struggling to focus on activities without being distracted by gadgets.

"If you notice these signs, it's time to consider a digital detox," she says.

Useful Tips

Anisa outlined several steps to begin a digital detox. The first step is to set clear goals, such as screen time limits, specific times to access gadgets, and restrictions on app use. To avoid distractions, turn off notifications from apps that frequently cause interruptions.

To reduce digital device use, shift your focus to other activities, such as hobbies, exercise, or spending time with friends. In addition, strive to use technology wisely.

"Engage in self-reflection to understand your feelings and the benefits of reducing exposure to digital devices. This reflection is important for understanding the impact of technology on our daily lives and mental well-being," Anisa added.

Implementing a digital detox is not easy, but small steps can be a good start to escaping the pressures of the virtual world. So why not try a digital detox as a New Year's resolution to improve your mental health?

Reportage: Najwah Ariella Puteri
Editor: Kurnia Ekaptiningrum

Sustainable Development Goals