What is a digital detox?

A digital detox involves taking a break from digital devices and technology, such as smartphones, computers, and social media, with the intention of reconnecting with the present moment and real-world experiences. It's a conscious effort to step away from the constant stimulation of digital screens and create space for more meaningful activities.

What is an example of a digital detox plan?

An example of a digital detox plan could involve setting specific time limits for phone and social media usage, designating tech-free zones in your home, engaging in outdoor activities, practicing mindfulness or meditation, and investing time in hobbies or activities that do not involve screens. It can also include scheduling regular breaks from technology, such as a digital-free weekend or a daily unplugging time.

What are the stages of a digital detox?

The stages of a digital detox often begin with awareness and intention, where individuals recognize the need to make a change and set a clear goal for their detox period. This may be followed by creating a plan and setting boundaries around technology use. Then, actively implementing the plan by reducing screen time, engaging in alternative activities, and seeking support from family and friends. Finally, reflecting on the experience and integrating healthier tech habits into daily life for the long term.

Why and How You Should Do a Digital Detox

Q: What does a digital detox do?

A digital detox can provide an opportunity to reset your relationship with technology, allowing you to regain a sense of balance, improve mental clarity, reduce stress, and strengthen real-life connections. By taking a break from the constant influx of digital information, individuals often find increased focus, improved sleep, and a greater sense of presence in their daily lives.

A digital detox is an intentional period of time where you disconnect from all technological devices, such as smartphones, TVs, and computer games. A digital detox can last as long or short as you’d like it to, and there are ways to adapt it to your needs. (Someone who works from home may not be able to detox from their computer, but could still do a digital detox from their phone, for example.)

According to Pew Research, 46% of teenagers say they are online “almost constantly”, and it’s not just the younger generations being sucked into their phones anymore. Adults aged 60 and over have higher rates of screen time than ever before, around 4 hours and 16 minutes.

It’s hard to estimate the time spent on our screens, especially with the rise in working from home where screen time is paramount to people’s jobs. Some estimates put the U.S. average screen time above 7 hours, but this includes all time on the internet.

Statistics don’t have to tell you what you already know: We spend a lot of time on our phones, scrolling through social media, and mindlessly being on the internet. Not all of this is unproductive, but it might start to feel out of your control. When you feel like your phone is controlling you more than you are controlling it, you might have a social media addiction or an internet addiction.

It’s time for a digital detox.

What Does a Digital Detox Do?

Despite the pull you might feel towards your phone even right now, there are more reasons to go on a digital detox than not. Science has found that high screen times are correlated with:

Increased stress
Decreased sleep quality
Worsening mental health (including exacerbating symptoms of depression, anxiety, and ADHD)
Life dissatisfaction
Worse work-life balance
Constant FOMO

On the flip side, lower screen times results in less anxiety, better sleep quality, higher life satisfaction, and greater connection to others.

Many people feel like their phone brings them closer to others. To a certain extent, this is true. Online communities can be a powerful source of relational health, as we saw during the Pandemic. However, there is a difference between engaging in an online community and observing them from the outside. Scrolling social media or watching YouTube channels is likely to leave you feeling more disconnected and lonely than before.

Signs You’re Addicted to Your Phone

A phone addiction is a real thing and can have all the signs of any type of addiction. Some signs you’re addicted to your phone, social media, or the internet include:

You get anxious when you can’t check your phone.
You spend excessive hours on your phone.
You don’t have time for hobbies or friends anymore.
You feel unable to stop being on your phone.
You neglect responsibilities like work, school, or familial responsibilities.
You withdraw from in-person social interactions.
You may experience eye strain, headaches, and neck pain.
You may feel irritable or restless, especially when you cannot reach your phone.
You don’t have any interest in activities that used to bring you joy.
You don’t sleep well or have trouble falling asleep.

If you experience any of the above symptoms, it’s time to get serious about breaking free from your phone. A digital detox can help.

9 Steps to Digital Detox

A digital detox does not have to be cold turkey. You probably rely on your phone or computer in some way. In today’s society, staying in touch through email and text messages is a part of everyday life. Don’t put pressure on yourself to be perfect, just better.

Here are six steps to do a digital detox.

Turn off notifications: One study found that teens receive on average 240 notifications on their phone every day. This might be a bit higher than the average American, but not by much. Other estimates put the average U.S. adult notification count at around 140. Every notification likely sets off the dopamine response in your brain—you feel the buzz or hear the ringtone and you want to check your phone to get that quick fix of dopamine. Cut the cycle off by removing notifications on everything besides essential functions, like text messaging, phone calls, and emails.
Set social media limits (30 minutes a day): Your phone likely has a way to set limits to how long you spend on particular apps. Although they can be overridden with ease, other social media limit apps make it harder to open the app after you’ve reached your limit. Applying these to your most used social media apps will help you stay off your phone. Some research suggests limiting social media to 30 minutes a day is ideal for the best mental health.
Have phone-free hours: There are some activities when you don’t need your phone at all, like when you’re eating dinner with your roommates or hanging out with friends. In these cases, remove the phone from the room entirely. It may be uncomfortable at first, but you’ll get used to it. If you’re worried about missing an emergency, put your phone’s volume on or adjust the settings so that only people from your contacts can call you.
Be intentional around others and with your hobbies: Many of us reach for our phone to mindlessly scroll when we’re bored, distressed, or done with a task. Instead of reaching for your phone, ask yourself what you really want to do. What hobby or passion could you partake in? Is there a friend you can hang out with? Going for a walk, maybe? Fill your time with other activities that aren't your phone.
Start detoxing in shorter time periods: You don’t have to go for a full 24 hours without looking at your phone right away. Start with 1 hour of phone-free time. Allow yourself 5 minutes of phone time, and then place the phone in a different room again.
Delete all apps that aren’t essential: What apps are cluttering your notifications and time that you can delete? Do you really need all those social media apps? If you want to keep up with people, you can do so on your computer. Delete apps to make it harder to reach them when you want to use them.
Track your progress: Celebrate every minute of phone-free time you accomplish! Most phones automatically track your screen time for you.
Realize it will be difficult: You’re fighting your brain’s natural response. Picking up your phone to scroll is the easiest option available to you, so choosing something that takes more effort is going to be difficult, especially if you’re struggling with a phone addiction. Have compassion for yourself when things get difficult.
Make it work for you: All of these tips can be adjusted to fit your lifestyle. Maybe you listen to productivity music on YouTube all day and need your phone open for that. Maybe you have to coordinate with your family for a trip and need extra time on your messages. The goal of a detox is not to eliminate technology from your life but to use it intentionally.

How Long Should a Digital Detox Last?

A digital detox can be as long or short as you need it to be. Start small and work your way up. An extreme digital detox can last 4-6 weeks with virtually no screen time, which isn’t always feasible for everyone.

Start by watching your social media consumption and putting caps on how long you doom scroll or spend mindlessly on the internet. Try to have an hour of phone-free time, and then 2. See if you can make it a full day. Then cut out other screen time, like TV.

If you need help with a digital detox or with recovering from a social media addiction, Lifebulb counseling can help. Our therapists can help you learn helpful coping skills and manage potential withdrawal symptoms when you go on a digital detox. Contact our team to learn more or browse our list of therapists near you.

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