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Detoks cyfrowy odnosi się do okresu, gdy człowiek z własnej woli powstrzymuje się od korzystania z urządzeń elektronicznych, takich jak smartfony, komputery, tablety, konsole do gier. Jest to forma detoksyzacji, która zdobyła popularność wraz ze wzrostem czasu poświęcanego urządzeniom elektronicznym i internetowi.

Background
A 2015 survey conducted by Deloitte found that around 59% of smartphone users check a social media platform in the five minutes prior to going to bed, and within 30 minutes of waking up.

Motivations
Motivations to start a digital detox include:


 * Concern about developing addictive behavior that some identify as an Internet addiction disorder
 * Aiming to reduce stress and anxiety caused by the over-use of technology
 * Re-focusing offline social interactions and actions
 * Re-connecting with nature
 * Increasing mindfulness
 * Improving one's learning ability by decreasing distractions and eliminating multi-tasking

Another increasingly important motivation behind pursuing a digital detox are the adverse health effects excessive technology use has been shown to produce.

Physiological Health Effects
The extended overuse of technology has been found to reduce quality of sleep, cause eye strain and vision problems, as well as lead to the increased occurrence of migraine headaches. A previous research survey of over 7,000 participants found that approximately 70% of those who use technology with screens have experienced "digital eye strain as a result of the growing use of [screen possessing technological devices]".

The effects popular technological devices such as cellphones and computers have on our sleep have been well documented. The light emitted from screens has been shown to suppress the production of the hormone Melatonin, an important regulatory biochemical that controls the duration and character of sleep cycles. Furthermore, cellphones and other technological devices can act as distractions that prevent us from getting sleep. It is suggested that the presence of a cellphone or tablet within the bedroom at night is responsible for up to an hour of time being distracted that could have been used for sleep.

Psychological Health Effects
The overuse of technology has been shown to have negative effects on psychological health. A study published in The Journal of The American Medical Association reported that teens and young adults who frequently used digital media were more than twice as likely to develop symptoms of attention deficit hyperactivity disorder (ADHD). Furthermore, other publications have found that technology-addicted teenagers have significantly higher scores when being evaluated for depression, anxiety, insomnia, and impulsive behaviour.

Relationship Health Effects
Overuse of technology has been shown to have an adverse effect on the relationships shared between people. A study of 145 adults suggested that the act of snubbing a partner in favor of using a cellphone lowered marital satisfaction. In addition to lowering satisfaction, those who had snubbed their partners before for their cell phone also tested higher for depression and reported lower satisfaction with life.

Another study suggested that the visible presence of mobile devices during conversations had a limiting effect on the sense of connection felt between those involved in the conversation as well as the overall quality of the conversation. These findings suggest that the abundant presence of technology in our everyday lives may act as a limiting factor to the deepness of relationships we are able to form, thus negatively impacting the health of our relationships.

Social media detoxification
A subset of digital detox is social media detox, which is a period of time when individuals voluntarily stay away from social media. In academic research, social media detoxification is commonly referred to as the "non-use of social media", and falls under the umbrella of "Digital Detox", with a focus specifically on unplugging from social media.

Social media rejectors
Based on a 2019 Pew Research Center study, 69% of adults in the United States use Facebook, 73% use YouTube, and 37% use Instagram. A 2012 study found that around 60% of Facebook users have made a conscious effort to voluntarily take a break from Facebook for a time period of several weeks or more. This has been referred to as "media refusal", with non-users known as "social media rejectors" who once used social media but have now voluntarily given it up for various reasons.

Social Media Detoxification
A subset of a digital detox is a social media detox, in which an individual voluntarily keeps off of social media platforms. Motivations for performing only a subset of a digital detox could be attributed to the total time spent on social media platforms and the related psychological effects. The use of social media can lead to internet addiction and decrease productivity which is why celebrities such as Ed Sheeran and Kendall Jenner have undergone a social media detox and influenced others to do one as well. Comedian Ari Shaffir gained attention for refusing to use a smartphone after concerns about spending too much time on it, especially on social media. A study found that the average user will spend 5 years and 4 months on social media, which is second only to watching T.V. ,which is at 7 years and 8 months. Many social media users will also visit their platforms multiple times per day, with 68% of snapchat users and 50% of Facebook users doing so. Based on a 2019 Pew Research Center study, 73% of adults in the United States use YouTube, 37% use Instagram and 69% use Facebook with around 60% of Facebook users making an effort to undergo a social media detoxification.

Other Miscellaneous Methods
Most experts agree that moderation is a much more effective method of detoxification than fully forgoing technology. One way of curbing overuse of digital devices is to allocate some of the uses of a smartphone to non-digital means. Google is launching a "paper phone" which can contain daily agendas, directions, and other uses so that people rely less on their smartphone. In addition, designated 'sacred spaces' wherein smartphone usage is strictly prohibited can help.

There are also retreats designed to reconnect one with nature and eliminate dependence on digital devices.

Criticisms of Digital Detox
Over the past decade technology and social media have become an integral aspect of everyday life, and thus the decision to refrain from using technology or social media has become a conscious lifestyle choice reflecting the desire for selective and reversible disconnection. In the digital age, social media plays a vital role in building social capital, maintaining connections, and managing impressions. Scholars have argued for the importance of maintaining a certain level of distraction that social media can provide for a balanced state of body and mind, and some scholars have even argued that social media is necessary and should not be completely cut out. That being said, many scholars believe that the moderation of social media is essential, primarily due to social media platforms’ goal of encouraging constant use with likes, notifications, and infinite scrolling. To lessen the effects of these addictive features social media platforms such as Instagram have begun to explore alternative methods, such as making likes on a user's post invisible to the user, to shift the focus away from constant notifications and likes.

Some companies have even launched movements against technology addiction. For example, In October 2019 Google released Paper Phone, a google product consisting of a printed piece of paper folded into eighths that contains relevant information to your day much like a daily planner. The motive behind the project was to provide the utility of a smartphone in a simplistic and less dynamic delivery. Other projects focusing on building second phones with less functionality are The Light Phone, Siempo, Mudita. Other initiatives put human nature and design above technology such as (The Center of Humane Technology or Bagby (Digital Wellness with a human soul). Some critics disagree with Google's approach to the digital detox phenomenon, however, and instead argue that harmony between technology use and well-being can be achieved. These critics suggest that the best way to digitally detox is to be mindful of the amount of time that is being spent on a digital device.