Digital Detox: 6 Steps to Balance Tech Usage as a Teacher

Many teachers see how students interact with their phones and feel appalled at their dependency on technology. However, every now and then, some self-reflection might point to themselves using their phones and depending on technology just as much, whether inside or outside of the classroom.

Social media, texts, emails, all within reach on smartphones, competing for attention. And then, laptops, tablets, and endless software take over at work, with seemingly a new tool added to the tech stack every second, leaving teachers juggling an endless sea of screens. Not only is this exhausting, but if teachers aim to set a positive example for their students, they’re not setting a great one. A digital detox is due.

Plus, technostress, known as the stress caused by handling an overwhelming amount of technology, has been proven to affect teachers who adopt Education 5.0—the close integration of technology and educational instruction.

For teachers leading busy lives, where it’s important to keep up with everything and everyone, how can they reduce their tech usage to a minimum, or to healthier levels? Read on to find out how to do a digital detox and ways to comfortably lower tech reliance.

Trying Digital Detox Challenges Specifically for Educators at Home

digital detox

/ˌdɪdʒ.ɪ.təl ˈdiː.tɑːks/

a period of time during which you do not use mobile phones, computers, etc., because you usually use these devices too much.

In cases where the instant gratification of technology becomes so severe that teachers feel the need to fully distance themselves from it, there are many digital detox retreats out there to help them reconnect with nature and their inner selves.

Beyond retreats, and although a digital detox sounds very permanent and perhaps unattainable for many teachers whose jobs depend on technology for daily tasks, there are easy ways to slowly shut down the noise from smartphones and other electronic devices.

Teacher Mental Health: The Importance of Disconnecting in School

A knack for instant gratification when seeking out a smartphone isn’t the only thing affecting teachers’ mental health. A recent study published in the Journal of Education and Learning Reviews concluded that prolonged digital engagement, excessive screen exposure, and technology-related workload all affect teachers’ stress and exhaustion levels, which also negatively impact job satisfaction and professional well-being.

Besides reclaiming their own personal time by having moderate screen time at home, teachers also need more supportive work environments that recognize this tech overload and offer guidance for a more balanced approach. For instance, managing digital responsibilities and offering wellness programs to reduce technostress and digital burnout can improve their motivation, satisfaction, and the quality of time they spend in the classroom.

If technology is becoming overwhelming at school, meeting with other colleagues and staff and having important conversations about it can lead to meaningful change.

The Benefits of a Digital Detox

It may seem small, but shifting attention from a smartphone to a book can have a deeply positive impact on teachers’ brains, just to name a few ways to reduce screen time. 

For instance, digital detoxes have been known to reduce stress by removing the “work mode” mindset created by the incessant chime of notifications, boost focus by moving away from the endless scrolls that hinder concentration, and help teachers reclaim their personal time by swapping their phone and laptop for hobbies, time with loved ones, and rest.

In fact, when specifically tackling social media, a JAMA Network Open study found that those who went on the one-week detox experienced over 16% less anxiety, depression levels dropped by 24.8%, and insomnia decreased by 14.5%.

A similar study done on NHS healthcare workers found that, after a two-week detox, 60% of participants reported enhanced focus and productivity, 50% experienced reduced stress levels, and 40% had better sleep quality. Additionally, 30% engaged in more offline activities such as hobbies and personal relationships.

It’s safe to say that, if ever applied to teachers, results could be just as good.

Digital Detox in 6 Steps

If you are looking for a more hardcore approach to a digital detox, this step-by-step guide from a teacher explains how she improved her attention and set a better example for her kids at home by radically reducing her screen time.

On the other hand, for teachers looking for a more gradual digital detox, here are eight steps you can follow to declutter your mind from technology at home and work.

1. Tech-Free Times

Limit tech use to specific times, whether for yourself at home or at work. This can be as simple as turning off notifications when it’s time to sleep or deciding not to answer emails once you get home. Once colleagues understand this limit as well, you’ll realize every email can wait until the next day.

2. Screen-Free Zones

Just like designating times, screen-free zones can help set a great example for children at home by disallowing tech at the dinner table or in study rooms. 

3. Organize Your Notifications

Turn off non-essential notifications. After browsing your phone, you will probably realize you have many, from the food delivery app to the news outlet that drops headlines on the hour.

4. Schedule Device-Free Time

Working your way up to a few hours a week to an entire day, try not to be on any electronic devices when scheduled. This is also the perfect opportunity to connect with loved ones, planning entire days that will help you unwind and regain your center.

5. Create Offline Alternatives Where Possible

If, instead of writing on your notes app or digital calendar, you used a planner for your daily tasks? Your screen time would be drastically reduced, including reminder notifications. Another example could be replacing gaming apps or social media scrolling with a book before bed, which will help set your mind at ease before fully relaxing for the night.

6. Do a Digital Detox in the Classroom

A digital detox alone, especially at work, can be challenging, but it could be made easier if you involve your students. For instance, offer screen-free spaces for your students and encourage them to put pen to paper or do manual work when possible, or designate screen-free times for group discussions, journaling, or outdoor play.

A digital detox won’t create overnight change, but seemingly small actions can cascade into massive positive effects on your mental health. Being a teacher is no easy feat these days, juggling tools, classes, and home life all at once, with no breaks in between. Making this easier for yourself with some self-care and device-free times will no doubt help regulate your stress levels and lead to a more manageable lifestyle, backed by science.

Whenever you’re ready to explore worthwhile edtech tools for teachers that will save you time at work, be sure to contact the Quizli team to get started with a better testing, grading, and overall lesson planning experience!