This blog post has been authored by Katarzyna Richter, Deal With Culture

I did a 7‑day digital detox retreat. Here is what happened

I learned that doing other things than scrolling the phone makes me feel much better (Less anxiety, more happiness)

I created a better connection with myself, understood my emotions

I gained clarity of mind

I strengthen my feeling of meaning and sense of direction

I gained more time

I experienced more radiance, gratitude, and self-acceptance

I experienced the restorative power of nature

I tuned into my body, noticing what signals it sends

I understood that I can create a sense of security, courage, peace, and self-worth without external resources.

How does digital detox look like?

I’ve been running my business online, therefore laptop, mobile phone, and social media channels are my everyday tools, allowing me to complete my daily work assignments.

Company owner going for a holiday without a laptop.

Yes, it is possible.

I know that there are different forms of digital detoxing, going trekking to the Himalayas, locking up in a monastery with monks, being in the woods doing shamanic dancing, sitting in a rural part of Southern Europe doing yoga or drinking wine.

The world is full of choices.

The important thing is to understand who you are and choose what is possible and accessible for you at the moment.

What is a digital detox?

Breaking up with technology, or setting boundaries around using it has to work for us, therefore I encourage a technique of baby steps. In my case, it was a week of conscious mobile phone usage.

A week of conscious mobile phone usage. How to set rules and boundaries?

I did not take a laptop, I took a phone only.

What is important is creating a conscious way of using technology. I had my phone because It was required for traveling. My boarding pass was there, the passenger locator form was there and I received a QR code from the Greek government there, which was required to enter the country.

I had my meditations stored on my phone and I was happily using it for that purpose. The phone was a way of communicating with my family as during that time one of my family members was hospitalized, so I wanted to be in touch with them.

I also used the camera to take a few photos and videos and the GPS when I wandered off on the jet ski and got a bit lost in between the lovely alike-looking little islands of the Myrtoan Sea.

What is important, each time I reached out for the phone, I knew exactly why I was reaching for it and what I needed it for. I did not take my phone every 20 minutes to take a selfie or to take pictures of the landscape.

I did not bring my phone to the bathroom (some people do it), or to the table. When I was having conversations with my holiday companions I did not use the phone, I was focusing on them and the conversation, giving them my full attention.

How to build a healthy relationship with technology?
Some other rules of digital detox include:

  • not bringing the phone to your bedroom
  • uninstalling social media apps from your phone
  • monitoring screen time and setting timers on the online usage of certain apps
  • deleting all social media apps from your phone; checking these only from a desktop computer.
  • leaving your phone in your pocket or keep it out of sight for meetings/get-togethers/conversations/meals involving other people.
  • keeping your phone out of sight during your commute.

My name is Katarzyna Richter and I Deal with People & Culture.
I called my company Deal With Culture, because being a cross-cultural psychologist with extensive international experience working with people from 100 different nationalities and being a notorious ex-pat who lived in 8 countries, recruited people in 20 countries, and visited nearly 100 countries.
I probably know how to handle culture and people. Therefore I can help you. I work with busy entrepreneurs, decision-makers, and action takers who want to improve their wellbeing and bring more balance into their lives.