Detox For A Better Work-Life Balance

In our digitally-optimized society, quantity has replaced quality. Numbers of visitors, likes, dislikes and shares are the KPIs that matter today. Content has been pushed into the background. What does that mean for our work selves?

YouTube, Facebook, TikTok, Instagram, Twitter and countless other social media platforms have taken control, or rather the algorithms behind these platforms. Each platform aims to keep us on it for as long as possible in order to mig attraction to advertisers. The content that we receive is carefully selected by these algorithms and has a high probability of being liked by us. The longer we get stuck on a particular post, the more similar posts are shown below.

The social media world is a purely illusory one, parallel to reality. Studies have shown that our unconscious comparisons to the predominantly positive content we encounter on social media leads to dissatisfaction with one's own life. On social media, people invariably present themselves happy, as if they have no problems. They seem successful and lucky. This can trigger a "fear of missing out" feeling, an obsessive concern about being less popular or less successful than everyone else.

Many people now focus more on getting better at this make-believe world than living life in ‘real’ reality. This can be a lot easier, because if you post more positive messages, you get more attention and confirmation through likes and comments. This can quickly create pressure to post regularly in order to get more attention and more confirmation. However, if, on the other hand, you do not receive those likes and confirmations, depressive moods can follow. A vicious circle!

Life is like riding a bicycle, to keep your balance, you must keep moving

Albert Einstein

Almost 20 years on from the founding of the original mega social media platform Facebook, none of the above is any longer surprising. We know that our every online action is tracked or even determined by global conglomerates. In recent years, social media has become as significant in the professional sphere as it has in the personal sphere. What does this mean for us as professionals and the organizations we create and work within?

Platforms such as LinkedIn are external, in the sense that they offer a service to the cross-section of people working in different organizations in different industries. Platforms such as Slack are internal, in that they allow organizations to establish internal channels accessible only to the organization itself and certain subdivided departments and teams within that organization. First, this creation of a professional social media has eaten away at our personal space. Second, if social media style interactions permeate the workplace, and the social media phenomena (FOMO, comparisons, moderated content) surely then the scope for dynamic career journeys (in the case of LinkedIn) and creative teamwork (in the case of Slack) is narrowed.

The dangerous thing here is the dependency on social media and the feeling of being reachable anytime and anywhere. It's a gradual process and we usually don't realize it until it's too late and the addiction takes full control of our behavior and our inner balance. Our online ‘health’ is therefore more than only a question of personal wellbeing, but also professional worth and development, and organizational effectiveness. So, with that in mind, try to answer the following five questions honestly:

      Question 1: When do you pick up your smartphone for the first time?
Since most people use their smartphone as an alarm clock, it is already in use before they get out of bed. But usually, it doesn't just stop at snoozing the alarm clock again. More than 80% of respondents state that they quickly check notifications and emails before starting their morning routine.

      Question 2: How much time do you spend with your phone each day?
Recent studies have shown that the average Millennial spends between 3-4 hours a day on their smartphone for personal use. GenZ-ers even up to 5 hours a day. During this time, the phone is used about 130 times. In addition, they check the display 50-70 times to see whether a new notification has arrived.

      Question 3: What is the last time you use your smartphone in the evening?
Since most people use their smartphone as an alarm clock, it is also charged at their bedside. Most respondents confirm that they quickly check their latest posts and notifications before going to bed. Sometimes it takes 10 minutes or even more.

      Question 4: What does a nearly empty smartphone battery feel like to you?
British researchers have discovered the enormous impact cell phone battery status has on us. During interviews, respondents explained how a fully charged battery made them feel positive and that they could go anywhere and do anything. Anything less than half full, however, caused deep anxiety and unease.

      Question 5: Do you want to escape from negative realities?
Most smartphone users state in an international study that they run away from negative influences via the illusory world of social media. The worse the mood, the longer the time in the smartphone. Many also state that they quickly lose track of time in social media.

I don't want to demonize social media. It is a valuable and rich part of our society and has a lot to offer - for instance global connectivity. It is important, though, to find a healthy balance. Try these easy-to-implement tips to start taking back control over your social media use - for the good of yourself and the professional goals you pursue:

      Hack 1: No Phone By The Bed
Don't charge your phone by the bed. I myself charge it in the kitchen. This way I guarantee myself not to pick up my phone until I sit down with my first coffee. Since I started doing this I feel happier in my morning routine and less stressed about what the day has to offer. I know, now comes the counter-argument that the smartphone is your alarm clock, right? No excuses! Just buy an alarm clock. I also did that. You can get one for under $10 and they serve their purpose perfectly.

      Hack 2: Special Phone Limitations
Every smartphone offers the possibility of setting limits. It has offered me tremendous benefit to use them. During the day I have several ‘detox islands’. During this time of two times 75 minutes, I only receive messages from my wife, my children or my parents. This improves my concentration and allows me to work undistracted. The same applies in the evening from 9 p.m. This is free time and reserved for important calls or messages.

      Hack 3: Insert Detox Days
Weekends are social media free days for me. Shopping, family, sports or meeting friends are more important to me than letting social media numb me. Especially on weekends there is usually an increased use of smartphones. Since I began to evade their influence at the weekend, I have found myself having far more energy for the stresses of everyday life.

      Hack 4: Read A Good Book
I take time for myself as often as I can. I grab a good book, a coffee or tea and read - old school style. It's relaxing and helps my focus and comprehension. Books stimulate the imagination and make us forget everyday life. Reading a non-fiction book means not only consuming it, as with videos or podcasts, but also understanding connections and transferring them to everyday life.

Since I stopped letting social media dictate my life and I took back control of myself, my work-life balance and quality of life has greatly improved. I have better concentration at work, better time management and my results have improved. And I enjoy my free time and my family more. I have, in fact, by implementing the few simple steps I’ve offered you above, taken another step forward in my journey of being both the person and the professional I aspire to be. And that is not something easy to achieve in a non-stop social media world.