According to research by Meltwater, South African Internet users spend an average of 9 hours and 37 minutes online every day. That is significantly higher than the global average of 6 hours and 38 minutes. This shows just how deeply devices are woven into our lives, and why it’s worth securing them and taking a break from them every so often.
Whether it is for a few days, a weekend, or even just a few hours, taking time away from screens can have a noticeable effect on your focus, mood, and overall well-being. Known as a digital detox, this conscious break from devices and notifications is becoming more important as our work, social, and personal lives shift increasingly online.
Research covering ten years of studies found that digital detoxes can improve sleep quality, life satisfaction, and mental health, while reducing anxiety, stress, depression and phone dependency. Digital detoxes also help restore the brain’s ability to focus deeply, something that is easily eroded by constant notifications and multitasking.
Brandon Muller, Technical Expert for the MEA region at Kaspersky, suggests that South Africans may have much to gain from reevaluating their digital habits.
A full digital detox, where a person goes entirely offline, may not be realistic for everyone. But you can still take small steps that create space away from devices without disrupting your work or social life.
Here are some ways to get started:
Using built-in phone settings to limit the time you spend on distracting apps.
Turning off non-essential notifications for a set period each day.
Avoid the habit of checking emails or messages the moment they arrive.
Creating “tech-free zones” at home, such as the dinner table or bedroom
If you are travelling or taking time off, these same principles apply. Limiting social media posts in real time, using secure connections, and letting colleagues or family know you are offline for a while can help you relax without worrying about your devices or data.
Keep your digital life safe while you switch off
Whether your digital detox is short or long, it is worth securing your online accounts and devices so you do not return to unwelcome surprises.
Make backups: It is advised to create up-to-date backups of important files stored both locally and online and keep more than just one copy.
Enable two-factor authentication (2FA) wherever possible so that logging in requires a one-time code:Remember, SMS codes aren’t the most secure option. For important accounts like banks, email, social networks, or ecosystem accounts like Google and Apple, use an authenticator app whenever possible. A password manager can also be a useful tool in keeping everything safe.
Strengthen your passwords: Review your critically important accounts: online banking, government service portals, crypto wallets, and so on.
Review your subscriptions: Create a list of subscriptions to pause or cancel entirely during your digital detox. At the same time, ensure that any services needing ongoing payments are connected to an account with sufficient funds to cover them. Don’t forget to check how long your data will be retained after suspending a subscription.
Rianette Leibowitz, cyber wellness expert, says, “By taking charge of our digital habits, we can manage the balance between juggling online activities and meaningful screen-free moments. It is important to be intentional about creating opportunities to disconnect from devices and to connect with yourself, people, pets, and the environment. It is also perfectly acceptable to set boundaries because you do not need to be available 24/7 for everyone.
Your digital detox does not have to only be planned for a long-awaited holiday, because you can also benefit daily by taking breaks and moving your eyes from screens to the sky, making eye contact with someone or a pet. Dinner time is the perfect time to be present and purposefully check in with your loved ones.”