Things changed when my phone outsmarted me. Once Facebook had a permanent place in my pocket, it became a permanent portal—able to transport me away from my family. Even if we were physically in the same room, I wasn’t necessarily there with them. Facebook was no longer simply a naptime vacation but an all-day form of escapism.
― Wendy Speake, The 40-Day Social Media Fast: Exchange Your Online Distractions for Real-Life Devotion

This article is about how to do a digital detox, declutter, and prepare for the new year. The less clutter you have, the clearer your thinking can be. This new ritual can help you begin the new year on a fresh note, fostering increased focus and productivity.

You have to let go of things that no longer serve you and also take a break from social media to prevent it from controlling your life.

Read more about the advantages of digital detox through the links below:

https://www.goodrx.com/health-topic/mental-health/digital-detox

https://www.healingholidays.com/blog/10-reasons-to-do-a-digital-detox

https://www.verywellmind.com/why-and-how-to-do-a-digital-detox-4771321

https://cardinalclinic.co.uk/5-reasons-to-do-a-digital-detox/

Table of Contents

Here are 15 pointers on how to do a digital detox and declutter:

1. Take at least a week off each year from all social media/apps, including emails and texts, and the news.

As survivors of narcissistic abuse, many things we encounter in the news and on social media can be triggering and overwhelming.

If a full detox is not possible, at least stay away from social media and news for a week.

You can inform people beforehand that you will be responding to emails and messages a week later.

2. Journal how you feel when you are away from social media/apps.

Track your mood for the week. Are you happier, less stressed? Analyze if you want to continue using specific apps or engaging in certain social media platforms.

Analyze which platforms used to make you more anxious. Identify the triggering points and any bad incidents that occurred on those platforms, contributing to your feelings.

Note which apps/platforms you miss and reflect on what specifically you miss about them. Try to understand why you are using these platforms instead of doing it blindly.

3. Journal the activities you engaged in with all the freed-up time from detox.

Reflect on how you utilized the time you gained during the detox. Did you pursue activities you’ve always wanted to do but never had the time for? Perhaps you finished a book, exercised, went on a hike, met with friends, or spent quality time with your children.

List the activities you enjoyed the most and consider incorporating them into your routine on a weekly basis.

4. Retain only the social media apps you absolutely need or enjoy, and delete the ones you can do away with.

You don’t have to be on every social media platform out there, and you likely don’t use all the apps every day. Consider deleting the social media accounts and apps that are not essential.

Remember, unnecessary sharing of your data with these companies can put you at risk. It’s better to delete and leave early.

5. Set time restrictions as a form of digital detox.

Use an app to monitor your screen time outside work. Try to reduce it by as little as 15 minutes a day. Follow this for a week. Now, decrease another 15 minutes. Repeat this process until your screen time reaches a desired amount.

6. Switch off your phone for certain hours after work as a form of digital detox.

If you are someone who gets anxious if you don’t reply to an email or message right away, consider switching off your phone for a few hours after work.

7. Turn off notifications for certain apps as a form of digital detox.

You can disable notifications for non-work-related apps. This way, your focus will be directed only towards the most important tasks at hand, preventing unintentional distractions after receiving notifications.

8. Keep your profile private as far as possible on social media as a form of digital detox.

This way, you will know exactly who follows you. Also, you will reduce the chances of attracting new narcissists into your life. This is quite helpful for platforms such as Instagram and Facebook.

9. Block all the narcissists on social media as a form of digital detox.

Block the narcissists before they send you follow requests. This way, you can avoid awkward situations if they send you a request.

Identify problematic people and block them.

10. Block enablers too on social media as a form of digital detox.

Enablers might be following narcissists and will pass on your information to them. So it is wise to block enablers too.

Enablers will act as source of your information to the narcissists. So it is better to block them if you want to keep narcissists away from your life.

11. Update the list of accounts you follow and your followers once in a while.

Update your followers and following lists at least once a year. Promptly block anyone displaying problematic behavior or sharing inappropriate content.

Not everyone you follow may be known well enough to label them as narcissistic or not. When you identify problematic behavior, take immediate action and block them.

12. Pay attention to privacy policy updates on apps.

Ensure that by default, the app is not sharing any information you didn’t intend to share. Turn off location access for social media apps to enhance your safety. Review the ‘Privacy settings’ on all social media apps at least once a year.

13. Clean your email inbox.

Unsubscribe from newsletters/websites that you no longer use. Tag and categorize your emails.

14. Clean your PC/laptop/drives.

Remove and delete files or folders you no longer use.

15. Delete pictures that evoke negative feelings as a form of digital detox.

While you might feel the need to preserve old photographs, if your heart sinks when going through them—especially with photo apps resurfacing old pictures on anniversaries—it’s better to delete them. Any picture you don’t wish to see again, delete without any regret.

Hope this article on how to do a Digital Detox helps you take a much-needed break and helps in improving your clarity of thoughts, making your life clutter-free and simple.

We are so immersed in an acclimated to the experience of our fast-paced, digital lives that it is challenging to gain a sense of the traumas subtly embedding each day.
― Bonnie Badenoch, The Heart of Trauma: Healing the Embodied Brain in the Context of Relationships

15 Pointers for a Digital Detox and Declutter: An Annual Holiday Ritual for Survivors of Narcissistic Relationships