Taking a break from your phone and social media probably seems unrealistic. But digital detox is a health and wellness trend that may bring balance back into your life — or at least put your technology use in perspective.
The world's reliance on constant connectivity can make digital detox a challenge. But the never-ending information overload can make existing mental health concerns worse and has been linked to anxiety, sleep issues and obsessive-compulsive behaviors.
Researchers looked at the phone use habits of nearly 1 million people from 2012 to 2022. The goal was to determine how many adults engage in problematic smartphone use — defined as "excessive or uncontrolled smartphone behavior that may lead to harm or impair daily functioning." The final analysis suggests that the global prevalence of problematic smartphone use was 37.1% and steadily rising over time.
Whether you believe that your use of social media and technology is healthy or harmful, taking a break or reducing your use may reveal the true impact. Here's what you need to know before attempting a digital detox:
What is a digital detox?
A digital detox is voluntarily reducing or eliminating social media and technology use for a set period. Technology may include smartphones, smartwatches, tablets, laptops and any other kind of digital device that delivers information and firmly holds your attention.
The good news is that a digital detox doesn't last forever — unless you want it to. And it does not need to involve total elimination. You may decide just to try it for a weekend or power down for a certain number of hours each day. There are no established rules for digitally detoxing, except that it should show you what life would be like without constant use of personal technology.
Your reaction to a digital detox is personal, too. Some people find it causes loneliness or anxiety over the loss of connection. Others enjoy it. Research shows that many individuals who try a digital detox find it less challenging than expected. A significant number of people report feelings of pleasure and relief.
Benefits of a digital detox
There is not enough established data to definitively measure the benefits associated with a digital detox. But some experts believe that even just detoxing from social media may significantly impact your mental health and well-being. Researchers who studied those effects found that digital detoxes reduce smartphone use and internet dependency, with the effects lasting for many weeks after the detox ended.
A digital detox — or a significant reduction in social media and technology use — may:
- Enhance mental health, since increased screen time may cause higher levels of depression, anxiety and loneliness
- Improve sleep quality, as excessive social media and digital technology use is associated with poor sleep quality and disordered sleep patterns
- Promote mindfulness and focus without constant interruptions from notifications
- Reduce stress caused by a constant stream of information and the self-comparison often promoted by social media use
Signs that you may benefit from a digital detox
It may be time to consider a break from digital devices if your behaviors include:
- Anxiety when you cannot find your phone
- Disrupted sleep because of notifications and other phone activity
- Fear of missing out when away from your phone
- Feeling sad, angry or anxious after spending time on social media
- Losing track of time while scrolling
- Needing to check your phone often, even while in the company of others
- Preferring to interact with people virtually instead of in person
Remember, social media is not all bad. It can offer benefits such as social connections, positive reinforcement and access to information. The goal should be to find balance.
How to do a digital detox
Being intentional about doing a digital detox can help you stick with it. Consider taking these steps:
- Reflect on your digital use: Keep track of your current screen time. Be realistic about how your time on social media and digital devices affects you.
- Make a specific plan: Find a way to cut back on screen time that works for you. Set a start and end time for the detox — knowing an end is in sight will make it easier to stick to it. If a total detox is not feasible, consider other ways to cut back. Reserve a specific time each day to check your personal email, messages and notifications; declare weekends or one day a week as your digital detox time; or take a break from social media sites.
- Share your commitment: Let your family and friends know that you are disconnecting. Announce a planned break from social media so that people do not expect an immediate response from you.
- Assess the effects: At the end of your voluntary detox, take note of how you feel. Did you partake in new or different activities during your digital detox? How are you sleeping? How is your mental health?
- Make permanent changes: If you felt good without your phone, consider putting some guidelines in place to keep your phone use under control.
If the digital detox you outline for yourself feels too challenging, try taking a smaller step first, such as adding timers to your favorite apps, replacing your phone with a physical alarm clock or making daily digital detox a family affair. If you are concerned that you may have an addiction, consult your primary care physician, who can direct you to helpful resources.
