The TikTok trend ‘monk mode’ encourages users to reduce screen time and a lot more. Can it make a difference in your mental health?
It’s nothing short of a phenomenon: For more than a year, TikTok users have been challenging themselves to limit their time spent on the platform or to abstain from it altogether, for a set period. Social media typically encourages us to do the opposite — to dive into the rabbit hole. But, it seems, the pressures of modernity have caught up to social media itself — and users are pushing back and going into ‘monk mode.’
What is monk mode?
While technology has many benefits, it has also created a plethora of problems and distractions that can negatively impact our well-being. Enter: monk mode, also known as “digital detox” or “digital fasting.” By limiting or abstaining from technology, individuals can gain a sense of control over their technology use and reduce the negative impact it has on their lives.
The trend is a response to the growing concerns around the addictive nature of social media and the negative impact it can have on mental and emotional well-being. During a monk mode period, individuals focus on other aspects of their lives, such as spending time with friends and family, reading, exercising, and pursuing hobbies and interests. This allows them to develop a deeper sense of mindfulness and appreciation for the present moment, and to cultivate a more positive relationship with technology.
“The conventional way to go about this is the resolution approach,” David Cain of the Raptitude blog wrote last year. “You slam your fist on the table, perhaps literally, and declare, ‘Enough is enough!” He says you’re essentially “making a lifelong commitment to living with greater discipline and sacrifice,” but that this approach tends to “go badly,” meaning we end up back on that hamster wheel or indulging a bad habit. Cain says to make shorter smaller time commitments to see real results.
For monk mode, that may mean a commitment to do certain amounts of certain kinds of work, abstaining or limiting certain distractions or vices with definitive start and stop dates and clear rules for each of these.
The benefits of monk mode
The benefits from even a partial monk mode can be noticeable. In addition to more time spent doing more rewarding things, monk mode can also help raise awareness about the overarching impact of technology on our lives and encourage more intentional behind technology use.
Like Buddhist monks, who are known for their devotion to spirituality, mindfulness, and self-discipline, monk mode involves reducing distractions, letting go of material possessions, and dedicating time to personal growth and reflection. While monk mode may seem extreme, its principles can be applied to anyone looking to simplify their life and improve their focus, productivity, and well-being and the benefits can be long-lasting.
While monk mode doesn’t have to include meditation as practiced by true monks, there are benefits to spending at least some of that device-free time in meditation. According to researchers from the University of Wisconsin–Madison, their work found that advanced meditators acquire a level of skill that “enables them to achieve a focused state of mind with less effort.” The researchers wrote that these effects “resemble the skill of expert musicians and athletes capable of immersing themselves in the ‘flow’ of their performances with a minimal sense of effortful control.” In other words, time away from technology and other stimuli could make you more skilled at mastering it.
Additionally, this break from the hamster wheel of social media can improve your mental health. “The issues we face now with social media are similar to those we faced when television came out,” Linda Mayes, MD, chair of the Yale Child Study Center (YCSC) told Yale Medicine. By reducing external distractions and dedicating time to self-reflection and mindfulness, you can reduce stress, increase your sense of peace and well-being, and improve your overall mental health.
Monk mode may also foster a greater sense of self-awareness. By taking time for introspection and reflection, ‘monks’ can gain a better understanding of their thoughts, emotions, and behaviors. This increased self-awareness can help practitioners identify areas of their lives that need improvement and develop a clearer sense of purpose.
Some users reported that monk mode can also help improve relationships, allowing them to be more present and attentive to friends, family, and co-workers. This can help deepen connections and improve overall satisfaction with relationships.
How to apply monk mode to your life
There aren’t set rules to monk mode, only to aim to reduce your time spent online, especially social apps.
Reduce distractions
The first step in applying monk mode to your life is to reduce distractions. This can involve limiting your social media usage, reducing the number of notifications you receive, and avoiding time-wasting activities like doomscrolling. You can also limit the number of entertainment options in your life, such as TV shows, movies, and video games.
Simplify your living space
Another way to apply monk mode is to simplify your living space. This can involve decluttering your home, getting rid of unnecessary possessions, and creating an environment that’s conducive to focus and productivity. This can help you reduce stress and increase your overall well-being.
Cultivate personal growth
Monk mode is also about dedicating time to personal growth and self-improvement. That can mean spending time in nature, taking a holiday, or even exploring deeper healing.
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