Life in the digital world can be rewarding. It’s convenient to order groceries for pickup, share photos or music, and stay in touch with family and friends, regardless of distance. However, it can also be draining. The feeling of being constantly “on” and productive has pushed people to rethink their balance in the saturated digital world.

More than 70% of American adults are concerned about how technology affects their mental health and personal relationships. This concern is reinforced by the media pointing to people’s unhealthy habits with social media and phones.

What to do? There is a blurred line between healthy and unhealthy digital consumption. Some people feel the need to completely disconnect from the digital world to understand this limit. The thought of digital detoxing is becoming increasingly popular. This practice involves intentionally disconnecting from digital technology in pursuit of balance and digital well-being. Almost half of Americans report that they make a conscious effort to step away from their screens regularly.

But is this attempt enough? That’s no surprise 62% of Americans admit they feel dependent to their devices and the internet. Despite people’s best efforts to disconnect and find a balance, research shows that digital detox often falls short.

Digital well-being is subjective. We do research technology andconsumer behavior. Our latest research studied the digital detox journeywhere people take a much-needed break from digital consumption, with the aim of uncovering what supports or sabotages those seeking digital wellbeing. Our findings highlighted four key strategies to improve the outcome of this journey towards achieving a healthier digital balance: substitution practices, social bonds, mindfulness and digital wellbeing as a journey.

1. Find replacement methods

We found that feelings of withdrawal during a digital detox are quite common. For many, reaching for their phones and scrolling has become such a ritual that they often don’t realize they’re doing it. Many people turn to their devices when they are bored or stressed, much like one adult pacifier. As a result, finding an alternative to distract your mind and occupy your hands during a digital detox can be crucial.

These replacement methods often involve hobbies or activities that result in play. As adults, people sometimes forget what it feels like to have fun. By separating fun from your to-do list and engaging play for its own sakecan significantly reduce stress levels and increase your digital well-being.

2. Shoring up social bonds

Humans are by nature social creatures. Indeed, tools such as email, text messaging, and social media offer ways to enhance social connections. However, this innate desire for connection, combined with people’s dependence on technology, can lead to feelings of FOMO– fear of missing out – and anxiety during a digital detox.

The average adult is now spending 70% less time with friends than they did two decades ago. Digital devices offer connectivity, but parts of the experience are missing, such as the joy of personal contact and trust others, whichh can be difficult to get online. So while we are a more connected society, relationships suffer, and people become more alone than ever.

During a digital detox, it is therefore important to fill your cup with community, either through existing friendships or by creating new ones. We recommend doing a digital detox with others as FOMO can rear its ugly head if your friend pulls out their phone during a night out.

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3. Emphasize Mindfulness

In today’s fast-paced environment, it can feel almost impossible to find a moment to pause. Many experiences solitude deprivingwhich means that people often do not have time to be alone with their own thoughts. Still, the ability to just be can provide time for reflection, helping you consider what makes you happy and healthy. Finding moments where you can step away—to be still and quiet—can provide a much-needed recharge.

With adults spend approx 90% of their time indoorsbreaking the routine and going outside can offer a more holistic perspective on both personal and global well-being. In our study, yoga and meditation were common way that detoxers found moments to become more aware of their own thoughts, which helped promote more intentional behaviors.

4. View digital wellness as an ongoing journey

Ultimately, digital wellness is a journey. It is not a checklist that, once completed, means you are fulfilled.

Unfortunately, a single detox is not enough to cure digital imbalance. Instead, a successful detox often leaves people feeling introverted and curious. Our research participants shared that relapse is common, especially if they do not set and monitor ongoing goals. It is important that your needs change and develop over time. In other words, what works now may not be what you need in the future.

Willpower is simply not enough. We recommend identify specific CASE for yourself related to your own digital well-being. These are not productivity goals but goals to be unproductive. The aim is to disconnect in a more satisfying way. Whether you plan a weekly game night with friends or take a 10-minute walk without your phone, taking the time to unplug is worth it in the long run.

Researchers still have more to learn to support digital well-being. However, we should remember that individual differences play a crucial role in this equation, meaning that the journey to digital harmony is uniquely personal. So as people navigate their tech-saturated lives, it’s clear that finding the right balance is a complex, highly individualized process.

The digital detox journey can be challenging, but many find it rewarding in the end. However, people are not machines, so recognizing your limits and finding ways to reconnect with yourself and others during detox can greatly improve your sense of humanity and digital well-being.

Kelley Cours Anderson is an assistant professor of marketing at the College of Charleston. Karen Anne Wallach is an assistant professor of marketing at the University of Alabama in Huntsville. This article is republished from The conversation under a Creative Commons license. Read it original article.