Digital Well-Being vs. Internet Addiction – 10 Tips for Unplugging

These days, it’s especially important to stay healthy —including when it comes to digital media.

At times like these, it’s especially important to pay attention to topics such as “digital well-being, ”“online well-being,” “online mindfulness, ”and“internetaddiction.”

The Internet offers fantastic opportunities and significant efficiency gains.

However, overuse can also occur . Depending on the context, this is even referred to as online addiction ( or, more specifically, gaming addiction, social media addiction, porn addiction, smartphone addiction, etc.).

As a digital agency, it’s important to us that digital media be used responsibly . That’s why we’ve listed 10 simple tips here that can help promote digital well-being and a digital detox.

In the following 10 simple steps, onlineKarma —in collaboration with George Peterburs of “be in resonance” —explains how you can use digital media mindfully. Here’s an overview:

Get a separate alarm clock. That way, you can wake up without your smartphone distracting you while you’re still in bed.

onlineKarma Tip: Get yourself an old-fashioned alarm clock again. ⏰

Minimize (digital) distractions to the bare minimum.

Avoid notifications on your (locked) smartphone screen; do without push notifications, live updates, flashing lights, and sounds.

Push notifications (e.g., for each new email) on your work computer are also not recommended. Use the “mailbox rule” for emails. Empty your email inbox just as you would your physical mailbox. Limit yourself to checking your email, for example, once a day (for personal use) and every 3 hours (for work).

onlineKarma Tip: iPhone Guide, Android Guide ✉

Go offline for 12 hours every day, for example, from 8 p.m. to 8 a.m.

For 12 consecutive hours, stay away from email, social media, and the Internet. If you log off later in the evening, log back on later in the morning accordingly.

onlineKarma Tip: You can read a good book or take a yoga class even without a smartphone. 🧘‍♀️🧘‍♂️

Grayscale images on smartphone screens give us more control over where we direct our attention.

The red dots that notify us of new messages—and that would otherwise catch our attention—no longer put us on high alert.

onlineKarma Tip: iPhone Guide, Android Guide ⚙

Use your smartphone’s home screen for tools or apps that you only use briefly to perform a task or find specific information.

These are apps like Calendar, Contacts, Maps, Camera, and Notes. Remove all other (time-consuming) apps from the first page or move them to a separate folder.

onlineKarma Tip: 🔧

An app (such as ” 11 Apps to Help Reduce Screen Time ” or the Digital Wellbeing app) tells you how much time you spent looking at your smartphone screen the previous day, how often you unlocked your device, and which apps you used the longest.

onlineKarma Tip: Compare your screen time with friends every now and then. Some of the numbers are pretty impressive. 📊

If you’re serious about spending less time on your smartphone, delete all social media apps from your phone. You can use them on your computer if necessary.

onlineKarma Tip: Don’t do that! 😉

At least once a day, make a conscious effort to focus solely on one activity for a short or long period of time.

Eliminate all possible distractions; do not receive any emails, text messages, or phone calls during this time.

onlineKarma Tip: Relax and enjoy your favorite music with a nice drink. ☕

Set boundaries.

Create areas and times that are completely free of digital distractions. At home, these are ideally the bedroom, but perhaps also the kitchen or the dining room (at least during meals). At work, the best places are the conference room and the break room.

onlineKarma Tip: Treat yourself to at least 1 hour of offline time before bed. It can work wonders for falling asleep . 🤗

Don’t use any digital devices or screens for an entire day.

Keep computers and smartphones in a safe place, turned off as much as possible. Leave the TV off; don’t watch movies or listen to digital music.

onlineKarma Tip: How about a long walk in the sunshine or a trip to the theater? 😍

This tip seems almost too simple to be true. But it works. Put your electronic devices away, and you’ll be able to focus better on the conversation or whatever you’re doing.

You can plug in the laptop, cover the TV with a nice cloth , and hide your cell phone in a drawer or under a blanket.

Of course, you can also just leave your cell phone at home sometimes—for example, when you go to Becker’s, when you go jogging, when you go for a walk, etc.

Dr. Adam Gazzaley confirms: If you keep your phone out of sight, you’ll improve your concentration, your ability to retain information, and reduce stress.

As a general rule: Minimize distractions:

Google Digital Wellbeing: Digital technology enables us to connect, gives us the freedom to explore, and so much more. But it can also distract us from the things that matter to us.

According to RADIX , 370,000 people in Switzerland already “have problems with their [Internet] use.”

The consequences can include social isolation, mood swings, and difficulty concentrating. Digital addiction can also lead to obesity (and related conditions such as diabetes), as well as vision and sleep problems.

According to the Federal Office of Public Health and SafeZone.ch, a person with an internet addiction may exhibit one or more of the following signs:

• The person can no longer control their Internet use and is spending moreand more time online.
• The Internet becomes the center of attention, while other or previous interests fade into the background.
• There is an irresistible urge to use the Internet; not using it leads to nervousness ( withdrawal symptoms).
• Despite its negative consequences, people continue to use the Internet.
• A person addicted to the Internet withdraws from others and lets relationships fall apart.
• People stay online late into the night, which disrupts their day-night rhythm and leads to excessive fatigue.
• Spending time online can also be a strategy for avoiding unpleasant feelings or stress.
• Work performance is declining, and there is a risk of falling into debt.
• Health is affected.
• It’s hard to break away from the Internet once you’ve gotten hooked on it.

Not all of these signs need to be present in cases of Internet addiction. However, Internet addiction cannot be diagnosed simply based on a specific amount of daily Internet use.

According to the FOPH, certain areas of the Internet hold a particular appeal. These include, for example, gambling, pornography, online communication (e.g., via social networks), online shopping, and video games.

Excessive use of the Internet causes biochemical changes in the body that lead to addiction. As with drug addiction, online addiction also causes changes in the brain’s reward center, so that everyday rewarding situations alone are no longer sufficient for the person with online addiction.

Adolescents are at increased risk of addiction because the part of the brain responsible for controlling behavior and emotions is not yet fully developed .

Women are more likely to engage in excessive use of online communication, while men are more likely to have problems with excessive use of pornographic websites .

The SafeZone online counseling service offers a low-threshold resource that can also be used anonymously. Promoting media literacy is key to preventing problematic internet use.

• Maybe meditation will help you. Become aware of your inner “autopilot.” Give it a try—for example, with the free meditations from the Center for Mindfulness.
• Call, chat, and email for free—reach out to us at https://www.143.ch
• Online Addiction Test
• Various Addiction Self-Assessments
• Recognizing Video Game Addiction
• Compulsive Shopping
• Pornography Addiction
• Youth & Media on the Topic of Online Addiction
• Internet Use: Key Figures

An internet addiction can lead to problems in social relationships and with academic or professional performance. Some forms of use can also lead to significant financial problems. In some cases, physical health is also harmed. This can result , for example, in postural problems, issues stemming from disordered eating, headaches, and vision problems .