Five tips for doing a digital detox

1. Break the connection

We all know people – especially lawyers – who cannot maintain a conversation for two minutes without pulling their phone out of their pocket. The pressure of the unread messages building up in the inbox, 24/7, 365 days a year, spikes anxiety levels and puts us into a constant ‘fight or flight’ mode. Hence the tapping, scrolling and urgent mutterings that risk blighting that special dinner in a restaurant, or a family day out. ‘Put physical distance between yourself and your phone – charge it downstairs, leave it behind when going out for dinner, set a rule of no phones at the dinner table. Your loved ones will thank you for it,’ advises Elaine Johnston, an NHS clinical psychologist with experience of dealing with professions with a high level of occupational stress. 

2. Role model, not the latest model

Philip Sinel, name partner of Jersey firm Sinels Advocates, emphasises the importance of those at the top of the hierarchy setting the right tone (no pun intended) for more junior practitioners: ‘It is important for those leading the firm to be role models, and not endorse the “have you got my email” culture,’ he says. Sinel took a full digital detox on a recent holiday abroad; Christmas or work lulls may also provide opportunities for a personal reboot. Another option is building a ‘screen free’ day into your week to ensure quality time with friends or family. ‘We have a rule of no TV, no computer games, no phones (except in an emergency) on Sundays,’ says Rosalind Seagren, a senior solicitor at business insurance group Travelers. ‘It is amazing how much time you have when you are not using devices.’ Anecdotally, clients are often more understanding about the ringfencing of digital-free time than colleagues: ‘When at a previous firm I was called on Saturdays, at home at 11pm – and because my boss was working it was expected that I would be as well,’ says one associate, formerly at a transatlantic firm. ‘I even received work calls on a non-urgent matter during a retreat.’ 

3. Choose life

Eschewing the digital world for an extended period of time may be infeasible, but there is no reason why you cannot build mini-digital detoxes into your day – and, if you are anticipating a particularly busy period, before or after the rush. Although Skype meetings across continents are unavoidable, you could always choose to have a face-to-face meeting with Stewart down the corridor instead of picking up the phone. It establishes that all-important human connection and gets you moving as well. 

4. Go outside

Go for a walk outside without a device. A forest is the optimum place for an unwind – but if you are in the office a turn around the block will do. Feel the wind on your face, breathe deeply, stand up straight and get the air into your lungs. Too much screen time cramps the body as well as the mind. You will work better if you remind yourself – regularly – that there is a real world out there. ‘Even going to get a drink of water – without your phone – during a busy spell lowers the stress levels,’ says Sinel. 

5. Know the signs of addiction

Yes, phone (or device) addiction is a thing. ‘Nomophobia’, fear of being without a mobile phone, is not so much about the object itself but the compulsion to be connected to the online world. How do you know if your technology use is unhealthy? ‘Like other addictions it is knowing when to stop – there is a lot of work that not only could wait, but should wait,’ says Johnston. Know yourself – some people find it beneficial to check emails in the evenings to prioritise work for the next day, but for others this opens up a wormhole where work never ends. A major indicator of digital addition is disrupted sleep patterns – switching the devices off an hour before going to bed is not just for the kids. 

Katharine Freeland is a freelance journalist