JAKARTA - Digital detox is increasingly becoming a concern in the midst of modern life that cannot be separated from the screen of a mobile phone. Many people are beginning to realize the importance of limiting the use of devices to maintain mental and physical health, especially when digital activities actually trigger stress and fatigue.
Excessive use of mobile phones is often associated with various negative impacts, ranging from physical disorders to worsening mental health conditions. One of the common habits is doomscrolling, which is constantly consuming negative news without realizing it.
Assistant professor of psychiatry at the Icahn School of Medicine at Mount Sinai, Naomi Dambreville, PhD, explained that this habit makes a person stuck in an unhealthy emotional cycle.
"This affects attention, mood, self-esteem, and can trigger irritability, anxiety, or anger," said Naomi.
He added, many people initially opened their phones to search for information, but ended up with a worse feeling. This condition then encourages them to continue scrolling the screen, thus exacerbating the mood.
"We take out our phones to search for updates, but instead we are exposed to traumatic or sad information in real time," he continued.
This phenomenon is further exacerbated by the high intensity of mobile phone use. A data shows that almost half of the people are dependent on mobile phones, with very high checking frequency every day.
According to Naomi, addiction is not always related to substances, but can also be in the form of behavior.
"Mobile phone addiction is characterized by compulsive and excessive use, as well as feeling out of control or restless when away from the phone. If you feel like 'sakau' when you're not online or afraid of missing something, maybe that's a sign that there's a problem," he explained.
Because phones have become part of almost all activities, from working to socializing, many people don't realize that they have become too dependent on the device.
Some signs of dependence include difficulty getting off the phone, always responding to notifications, constantly checking messages, to experiencing FOMO (fear of missing out). In addition, physical effects such as headaches, sleep disorders, tired eyes, and pain in the thumb or wrist can also appear due to excessive use.
As a solution, digital detox is a step that can be taken to reduce screen exposure. Based on a 2024 study, actively reducing cell phone use can help improve focus, self-control, decision-making ability, as well as creativity and social skills.
Digital detox does not have to be done to extremes. Everyone can adjust to their own needs.
"You can determine the form of detox that suits you," said Naomi.
The first step that can be taken is to monitor the duration of device use to understand daily habits. That way, a person can find out which parts need to be reduced.
In addition, making a detox plan is also important so that changes are more directed. For example, by setting a time limit for using social media or closing the application after a certain duration.
Not less important, replace old habits with new activities that are healthier, such as reading, exercising, or interacting directly with others.
"Our brains love stability, so they don't always respond well to change even though it's good for us," he explained.
However, the process of digital detox also has challenges. Some people may experience a strong urge to return to using their phones, mood swings, and feelings of loneliness.
"Boredom is the most common and often most difficult consequence to face," Naomi added.
However, with the right commitment and steps, digital detox can help create a healthier balance between online and offline life.
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