In today’s fast-paced digital world, our smartphones and social media handles have become integral parts of our lives. But have we ever paused to consider the impact of excessive and incessant use of these devices on our personal, family, and professional relationships?
Research shows that youngsters in India, especially those aged 16 to 25, are spending more than 6 hours a day scrolling through their mobile screens. This age group, which should ideally be the most productive, is being drawn into the digital vortex, often at the expense of real-life connections.
The Digital Dilemma in Numbers
The statistics paint a vivid picture. India, with a population of 1.42 billion, has 692 million internet users, nearly half of the population. Social media has become a staple in the daily lives of many, with 467 million active users in the country. The average daily time spent online is 6 hours and 23 minutes, with nearly 3 hours of that dedicated to social media alone. Instagram tops the chart as the most popular platform, with 516.92 million active users in 2024.
While these platforms offer numerous benefits, their excessive use is taking a toll on our mental health, productivity, and relationships. On the eve of India’s 78th Independence Day, it’s time to reclaim our freedom from the clutches of undefined mobile and social media use.
Introducing the ‘UnPlug’ Initiative
Ketawa-Center for Behaviour Change is excited to introduce the ‘UnPlug’ Initiative—a practical digital detox plan designed to help you regain control over your life and reconnect with what truly matters.
U – Unwind Without Devices:
- Dedicate specific times each day to relax and engage in screen-free activities like reading, meditating, or spending time outdoors.
- Create designated no-phone zones in your home or workplace, such as the dining area, bedroom, or during family gatherings.
This reduces dependency on devices and encourages healthier forms of relaxation.
N – No Devices at Meals:
- Make meal times a screen-free zone. Eat your food slowly and calmly.
- Whether you’re dining alone or with others, focus on enjoying your food and the company around you.
This simple practice promotes mindful eating and fosters stronger relationships.
P – Prioritize Real-Life Connections:
- Schedule regular face-to-face meetings with friends and family. Engage in meaningful conversations without the distraction of phones or social media.
- Plan meetups, outdoor activities, or simply share your day with a trusted person to strengthen real-world connections.
L – Limit Social Media Check-Ins:
- Set specific times for social media use and stick to them. Avoid mindless scrolling by being intentional with your online interactions.
- Unfollow accounts that don’t add value to your life and turn off non-essential notifications to reduce overall screen time.
U – Use Alarms Instead of Phones:
- Swap your phone alarm for a traditional alarm clock.
- Keeping your phone out of reach at night helps prevent late-night browsing and improves sleep quality, leading to better overall health.
G – Go Offline Regularly:
- Dedicate one day each week, like Sunday, as a digital detox day where you stay offline as much as possible. Spend this time engaging in activities that don’t require technology, such as exercising, cooking, or exploring nature.
- Incorporate tech-free breaks into your daily routine by avoiding phone use for the first and last hour of your day.
Join the ‘UnPlug’ Movement
As we celebrate another year of independence, let’s also strive for freedom from the chains of digital overload. The ‘UnPlug’ Initiative offers a simple, practical approach to reconnecting with ourselves, our loved ones, and the world around us. By taking these small steps, we can enhance our well-being, strengthen our relationships, and lead a more balanced, fulfilling life.
Are you ready to unplug and reconnect? Join us in the ‘UnPlug’ movement today and rediscover the joys of life beyond the screen.
