the case for taking a digital detox
How many times have you picked up your phone today—just to check the news, respond to a notification, or mindlessly scroll through social media? If it feels like the answer is "too many," you’re not alone. Many of us are glued to our screens more than we’d like to admit, especially during these trying times filled with constant political upheavals, natural disasters, and ceaseless waves of negativity.
Technology connects us, keeps us informed, and helps us feel less alone. But when it feels like the weight of the world is in the palm of your hand every single day, it’s no wonder we feel depleted. I feel like this is the number one conversation I’ve been having with clients lately, so it may be time to answer the question - what can we do about it?
May I humbly suggest a digital detox—your ticket to regaining peace, clarity, and a sense of control over your life. This piece will guide you through what a digital detox is, why it matters now more than ever, and how you can make it work for you (even if you’re totally attached to your phone).
Why We Need a Digital Detox
Have you noticed how often your mind feels scattered from switching between apps and tasks, or how exhausting it is to stay mentally "plugged in" 24/7?
Excessive screen time and constant connectivity are wreaking havoc on our mental and physical well-being. It’s not just about the hours spent glued to a screen; it's about the mental load of always being accessible, always engaged, and always consuming. Consider these effects:
Mental Health Strain: Constant exposure to stressful news cycles, filtered social media content, and infinite notifications can lead to heightened anxiety, mood swings, and even feelings of inadequacy.
Sleep Disruption: Blue light from screens disrupts your circadian rhythm, making it harder to fall and stay asleep. Add to this the mental stimulation of late-night scrolling, and quality sleep can be difficult to come by.
Physical Health Concerns: Prolonged screen time can contribute to eye strain, neck pain, and a sedentary lifestyle, which in turn affects posture and overall health.
Relationship Disconnect: Ironically, being hyper-connected often means less intentional connection with those around us. We’re distracted, disengaged, and often too invested in the online world to fully experience the IRL one right in front of us.
I’m sure I’m not telling you anything you haven’t heard whispers of before, but sometimes it helps to see the effects of our day to day spelled out for us.
The Benefits of Taking a Break
It might feel daunting to imagine a day (or even an hour) without your devices. But what if taking a step back could help you:
Improve Your Focus: A digital detox can quiet the noise in your mind, allowing you to concentrate on the things that truly matter to you—whether that’s work, family, or a long-forgotten hobby.
Enhance Sleep Quality: Reducing screen time, especially before bed, can dramatically improve your sleep patterns. Imagine waking up feeling rested and focused instead of groggy and irritable.
Boost Your Mood: Without the constant comparison or doomscrolling, you'll likely notice an improvement in your overall mood. You may even feel a sense of lightness you haven't tapped into in years.
Strengthen Relationships: Spending less time plugged in gives you the opportunity to reconnect with your loved ones in deeper and more meaningful ways (who’s up for a board game or trip to a local museum?).
Reignite Your Creativity: Whether it’s baking, painting, or simply rethinking old problems in a new way, stepping away from screens creates mental space for creativity to flourish. Instead of reacting to everything you’re consuming, you may have more capacity to proactively engage with novel ideas that spark inspiration (and let’s be honest, we all could use a bit of that right now).
Sounds great, right? Now let's talk about how to make it happen.
How to Start a Digital Detox
The idea of cutting back can feel overwhelming, but it doesn’t have to be an all-or-nothing approach. Start small and see what’s realistic for your life. Here’s an informal guide to help you get started:
Step 1: Take Stock of Your Current Habits
Notice the patterns. When do you pick up your phone? Is it boredom, stress, or habit? How long do you typically spend on social media, and what type of content are you consuming? Bringing awareness to what’s happening now is the first step in being more mindful of your technology use.
Step 2: Set Clear Goals
What do you want to gain from your detox? Maybe it’s fewer distractions during work, better peace of mind, less comparisons to others, or more quality time with family. Name your "why"—it will keep you motivated when the temptation to scroll creeps in.
Step 3: Create Device-Free Zones
Designate certain areas of your home, like your bedroom or dining table, as screen-free zones. These spaces become sacred for rest, connection, and focus.
Step 4: Schedule Screen-Free Activities
Whether it’s taking a walk, reading a book, or experimenting with a new recipe, scheduling alternative activities helps fill time you’d normally spend on your device.
Step 5: Set Boundaries with Technology
Use tools like "Do Not Disturb" settings, app timers, or even grayscale mode to reduce your device’s allure. Pro tip—leave your phone in another room while you focus on other tasks.
Step 6: Celebrate Small Wins and Notice Small Gains
Successfully reduced your screen time by an hour today? Celebrate it! Every small step is a victory. What did you notice? How has your mood or behavior changed as a result of this small step? Remember, progress is more important than perfection, and it’s essential to acknowledge every bit of progress along the way.
Common Detox Challenges and How to Address Them
It’s normal to feel a little lost or antsy without your usual scrolling routine. Here’s how to address some common roadblocks:
Guilt for not Staying Informed Enough: In today’s climate, this seems to be the biggest roadblock for most of my clients. We’re afraid to turn away from the noise because it feels like we’re turning our back on those who are truly suffering. However, remember that filling our heads with negative information without having the time, energy or resources to take action leads to a sense of helplessness, which is the opposite of what we’re all trying to achieve in the long run. So, as counterintuitive as it seems, the best thing we can do is moderate our consumption.
Fear of Missing Out (FOMO): Social media often creates the illusion of missing out. Counter this by reminding yourself that the truly important things in life are rarely online.
Work Requirements: It’s undeniable that many of us need to use devices and/or be on social media for work. If this is the case for you, try to limit personal use during breaks and create periods where you fully unplug after work hours (and keep work and personal accounts and devices as separate as possible).
Boredom: This is the most common trigger for scrolling in general, because it’s the path of least resistance as well as one of the quickest dopamine hits for our brain. To counter this, have a list of "offline" activities on hand so you’re never at a loss for what to do. Include a mix of short activities that are easy to do anywhere (such as noticing your surroundings or humming a favorite song while stuck in a long line), as well as longer activities that spark joy (playing a game, taking a walk or drive, cuddling with your pets).
Slipping Up: It’s okay to mess up! Forgive yourself and jump back in. Any behavior change, including trying a digital detox, is all about progress, not perfection. So as tempting as it may be to give up after one slip, I encourage you to get curious about what caused the slip and use it as a learning moment for the future.
Striving for Balance and Moderation
It’s worth mentioning that technology itself isn’t the bad guy here. It’s how we use it. A digital detox isn’t about feeling guilty for enjoying TikTok trends or connecting with friends online. It’s about finding harmony—using technology intentionally rather than letting it control you.
The goal is balance. Some days that balance looks like a 10-minute TikTok break; other days, it’s a full phone-free afternoon. The key is to tune in to what feels right for you.
Try "Phone Free February"
Want to take immediate action? Why not ease into a detox by committing for the rest of the month to "Phone Free February" ? It’s not about giving up phones cold turkey—it’s about reducing your screen time in ways that feel manageable and meaningful. Set small, achievable goals for the rest of the month and see how it changes your mental well-being.
It’s Time to Reclaim Peace
Life is messy and unpredictable. But one thing you can control (in a world that seems so very out of control at the moment) is how much space you allow distraction and stress to occupy. A digital detox isn’t just about cutting down on screen time—it’s about choosing what’s best for YOU, your peace, and your priorities.