14 Days to a healthier work-life balance

BY SIMONE J. SMITH

I get it; you just like to stay connected. Everyone does it. Sometimes, it seems like you’re not enjoying yourself as much as you used to. Maybe you’re right, but it’s not like you are addicted, or anything. You can stop whenever you want.

It’s not about being addicted, it’s about finding a balance. Social media can be great, but when it starts affecting your mental well-being, that’s when it becomes a problem.

I get it. It’s easy to get sucked into the digital world without realizing it, but it’s important to take breaks, to disconnect and focus on the real world too, and this week we are going to help you navigate the break that you need to take from the digital diaspora.

In a world where many jobs are fast-paced and digitally driven, the constant influx of emails, notifications, and media feeds can feel overwhelming. For many, being inundated with so much information at once can take a real toll on your mental and physical wellness, but what if there was a way to regain control and harmony again?

In a research study titled, “The Relationship between Social Media and the Increase in Mental Health Problems, (Hasan Beyari) the researcher found that deterioration in mental health is one of the side effects stemming from social media overuse. This study investigated the relationship between social media and the increase in mental health problems in Saudi Arabia. Saudi Arabia has a high level of social media usage, with 82.3% of the population (29.5 million people) using social media in 2022. Young people, who make up 36.74% of the population, are the biggest users of social media in Saudi Arabia, with 98.43% of young people using social networking sites. The top three reasons given by Saudis for using social media are: keeping in touch with friends and family, use of free time, and finding products to purchase.

The researcher recommended that social media users be cautious when interacting with social media features, especially likes, comments, followers, media, and posts, because of their significant effect on mental health.

Another interesting research study titled, “Mental Health Surveillance over Social Media with Digital Cohorts,” (Silvio Amir, Mark Dredze and John W. Ayers) the researchers thought that it was worth noting that they found that Blacks and Hispanics who show a high usage of social media were more likely to be affected by mental illnesses. One possible reason for this disparity is that racial minorities are more likely to come from communities with lower education rates and socioeconomic status (SES), and to be in a position where they lack proper health coverage and mental-health care.

I think that you get the point; it might just be time to step away from that device that for some of you has become your lifeline. I want to introduce the 14-Day Digital Detox Challenge, a challenge that was introduced to me by HubSpot.  It is a journey that aims to restore balance and mindfulness in your life, both at work and at home. This challenge has tips, tricks, and tools to help you disconnect where you can—even if your job requires you to be plugged in.

Day One starts your 14-day digital detox challenge with mindful mornings that set the tone for the rest of your day and promotes a sense of calm and focus.

Maintaining a healthy work-life balance is crucial for your overall well-being and productivity.

On Day Two of your digital detox challenge, it focuses on creating clear boundaries between your work and personal life.

On Day Three, you have a chance to organize your digital devices and online presence, so that you can enhance productivity and reduce distractions.

On Day Four of your digital detox challenge, your focus will be on establishing a productive routine that enables focused and efficient work while also allowing time for personal activities and hobbies.

By taking care of yourself physically, mentally, and emotionally, Day Five helps you maintain balance and perform at your best.

Day Six helps you understand that by disconnecting from digital devices and engaging in face-to-face interactions, you can strengthen relationships and joy in your daily experiences.

Day Seven has you setting clear goals, tracking progress, and celebrating accomplishments that can increase productivity and maintain motivation.

Day Eight focuses on: incorporating mindful app usage, setting intentional screen time limits, and reflecting on the impact of excessive screen time. The point is to enhance your well-being and productivity.

By implementing techniques such as: creating filters and folders, utilizing email management tools, setting specific times to check and respond to emails, and writing effective emails, Day Nine shows that you can improve your productivity and reduce email-related stress.

Day 10 is all about re-evaluating your relationship with social platforms and focusing on online activities to reflect on the positive and negative effects of social media on your work- life balance.

Day 11 allows you to explore the importance of avoiding digital multitasking and focus on techniques that can help increase productivity and reduce distractions. By prioritizing single-tasking and implementing strategies like the Pomodoro Technique (designed to improve productivity by breaking work into intervals, traditionally 25 minutes in length, separated by short breaks for time-blocking), you can optimize your work and accomplish more.

Day 12 explores the power of mindful communication and how it can enhance relationships, both in the workplace and personal life. By practicing active listening and mindful communication techniques, you can foster empathy, understanding, and open-mindedness in your interactions.

Day 13 explores the benefits of spending time in nature, and how it can enhance your well-being and reduce stress. Engaging in activities such as walks in the park, gardening, or simply observing and appreciating nature can have a profound impact on your productivity and overall mental health.

Finally, Day 14, the final day focuses on reflection and goal adjustment, allowing you to assess the progress you’ve made throughout the challenge and make any necessary adjustments to your goals. By applying self-reflection and goal-setting techniques, you can continuously improve and set yourself up for ongoing success.

Are you ready for your Digital Detox; don’t worry, in 14 days, you can get yourself back on track, and become even more productive than you were before. Good luck, and if you are open to the challenge, let us know how things go.