Key takeaways:
Digital detoxing means taking a break from using an electronic device or being online for a scheduled amount of time.
Stepping away from technology allows you to be more present with yourself and your loved ones. It may also relieve stress, improve sleep, and deepen your relationship with loved ones.
You can decide how to digital detox and for how long. It’s helpful to have a plan, set boundaries, and have a support system.
Ever caught yourself endlessly scrolling on your tablet and losing track of time? Feeling anxious after being on social media for hours? Your partner may have pointed out that you’re more wrapped up in your phone than in their company.
If you’re considering a digital detox, read on. And if you’re wondering, digital detoxing is not just a trend; it’s also good for your health.
What is a digital detox?
A digital detox is when you take a break from using technology, like being online or on social media. This total or partial disconnect from your digital gadgets can last for an hour, a day, or longer.
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It’s no secret technology is a big part of our lives. It keeps us easily informed and connected, but it has its downsides.
Spending too much time online can be unhealthy. Compulsive social media use can negatively affect your mental health. It can lead you to be in constant FOMO (fear of missing out) or feel compelled to check your phone continually. In that case, a digital detox may help.
What are the health benefits of a digital detox?
People disengage from the digital world for many reasons. Some people instinctively realize the need to disconnect. Others schedule regular digital detoxing to help them maintain balance. Regardless of how you control your tech habits, a digital detox has its benefits.
1. A digital detox may help boost your mental health
About 1 in 5 Americans said using technology caused great stress. And those who often engaged in technology use reported even higher stress levels.
Researchers believe people who spend a lot of time on social media and online have less time for in-person interactions, which may negatively affect their mental health. What’s more, the pressure for social comparison and the desire to fit in can lead to greater anxiety.
Limiting social media use may lower your stress level and boost your self-image. People who refrained from using social networking sites for a week reported lower stress levels. Preteen and teen dancers said their body image improved after 3 days away from social media.
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In another study, people who continuously checked their email throughout the day had more stress than those who limited email checking to 3 times a day.
2. A digital detox may help you get better sleep
Technology can keep you from getting restful sleep. At night, your brain makes high levels of the sleep hormone melatonin so you can fall asleep. During the day, blue light from the sun tells your brain to lessen melatonin production to help you stay alert.
Digital screens, like your smartphone or tablet, also emit blue light. When you stare at your phone at night, your brain thinks it’s daytime and makes less melatonin. Less melatonin can cause you to have trouble falling asleep.
Scientists found that adults who used electronic devices and social media in bed were more likely to have:
Insomnia
Anxiety
Short sleep duration
Excessive social media use was linked to poor sleep quality and negative mental health outcomes in teenagers and young adults. Lack of sleep can negatively affect your mental health and cause long-term health conditions, like diabetes or heart disease.
A digital detox — like avoiding electronic screens 1 to 2 hours before bed — may help you sleep better.
3. A digital detox may reduce digital eye strain
Notice dry eyes and blurry vision after scrolling, posting, and liking for hours? How about headaches and neck pain after a long day’s work on your computer? These may be symptoms of digital eye strain caused by staring at a digital screen for extended periods.
People who worked remotely during the COVID-19 pandemic reported greater digital eye strain symptoms. If your work involves daily computer use, there are ways to relieve digital eye strain, like taking mini-breaks and blinking often.
Alternatively, a digital detox can give your eyes a much-needed break. Taking a tech break may also prevent text-neck syndrome — neck pain caused by hunching over and looking down at a mobile device for a long time.
4. A digital detox may help you build stronger social bonds
Are you opting for more screen time instead of investing in real-life relationships? Your devices may be to blame.
Research suggests people who constantly checked their emails or social media accounts reported feeling disconnected from their family, even when they were together. And 1 out of 3 constant-checkers say they’re less likely to meet with family and friends in person due to technology.
One study found that people had improved mental well-being and greater social connectedness after unplugging from social media for 1 week. But the same researchers also concluded that even shorter-term breaks may be helpful.
Digital gadgets can take a toll on relationships. Getting rid of device use at dinner or when in the presence of your loved ones is all part of digital detoxing that can lead to stronger family bonding.
Are there any downsides to a digital detox?
Some people experience internet cravings and withdrawal during a digital detox. Using technology can be addictive. Internet addiction is not an official diagnosis. But you may be addicted to the internet if your excessive time online or uncontrollable urges to use social media interfere with your life.
Like any addiction, a sudden and complete disconnect from technology can cause craving and withdrawal symptoms like irritability. Adults who restricted smartphone use for 72 hours reported withdrawal symptoms and more FOMO during the restriction period.
During a 7-day abstinence from social media, study participants said they felt greater social pressure. In another small study, people reported less life satisfaction and more loneliness when they stayed away from social media.
Still, many people use digital devices to keep track of daily activities. Digital devices often contain all our contact info, GPS directions, and list of important tasks. You may not be able to completely cut out technology from your life, even for a short time. But you can still consider cutting out some aspects like social media or online shopping.
Tips on how to do a digital detox
During a digital detox, you may choose to turn off your smartphone, cut back on social media, or refrain from watching TV for a while.
But forgoing digital devices doesn’t always mean quitting cold turkey or for a long time. You may decide to do a 2-hour or 30-day digital detox challenge; it’s up to you.
Whatever you choose, here are some tips for a safe and effective digital detox:
Make a plan. Think about why you want to digital detox and what your goals are. Do you need a break from a specific social media platform or all social media? Figure out what activities you need to pause. It may help to write down your digital detox plan.
Start slow. With your plan in hand, think of how you want to scale back. You may start by slowly cutting back on nighttime phone use or trying a social media-free half day. Remember to set a habit and stick to it.
Set time limits. Consider how long and when you want to be device-free. For example, limit your time on a specific site to 1 hour per day or have screen-free mealtimes. Make your limits practical but meaningful.
Have an accountability partner. You may choose to announce your digital detox challenge online or enlist the help of a friend for support. Like with exercising, doing a digital detox with a buddy may help you stick to it.
Remove distractions. It may not be realistic to do a phone-free weekend, but you may want to delete or hide some apps from your home screen. Get rid of the temptation to check by muting notifications, charging your phone outside your bedroom, or turning devices off.
Try a digital detox app. It may sound strange to use an app to disconnect from other apps. But digital detox apps help set goals, limit screen usage, or create blocklists. To find an app, search your smart device app store using the terms “digital detox app.”
When you purposely unplug, you get the chance to reflect on your reality, pay attention to people and things around you, and learn to manage your relationship with technology.
Think of the interesting activities you can replace social media time with like:
Learning to play the bass
Picking up yoga
Volunteering at an animal shelter
Trying a new DIY craft
The bottom line
Thanks to technology, a world of information is at your fingertips. But the constant reliance on technology can become a burden and be addictive if you’re not careful.
Digital detoxing — when you take a planned break from your devices — is a great way to improve your mental health while building strong family bonds. Time without digital devices may allow you to become more mindful of unhealthy online habits and give you the chance to create a more meaningful routine.
Why trust our experts?
If you struggle with internet addiction, help is available. Call the Substance Abuse and Mental Health Service Administration (SAMHSA) at 1-800-662-HELP (4357) to learn about available resources and support groups near you.
References
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Bhat, S., et al. (2018). “To sleep, perchance to tweet”: In-bed electronic social media use and its association with insomnia, daytime sleepiness, mood, and sleep duration in adults. Sleep Health.
Brown, L., et al. (2020). Fear of missing out, mental wellbeing, and social connectedness: A seven-day social media abstinence trial. International Journal of Environmental Research and Public Health.
Eide, T., et al. (2018). Smartphone restriction and its effect on subjective withdrawal related scores. Frontiers in Psychology.
Karim, F., et al. (2020). Social media use and its connection to mental health: A systematic review. Cureus.
Kushlev, K., et al. (2015). Checking email less frequently reduces stress. Computers in Human Behavior.
Porter, D. (2022). Digital devices and your eyes.
Radtke, T., et al. (2021). Digital detox: An effective solution in the smartphone era? A systematic review. Mobile Media & Communication.
Roberts, T., et al. (2022). “Intermission!” A short-term social media fast reduces self-objectification among pre-teen and teen dancers. Body Image.
Salinas-Toro, D., et al. (2021). High frequency of digital eye strain and dry eye disease in teleworkers during the coronavirus disease (2019) pandemic. International Journal of Occupational Safety and Ergonomics.
Stieger, S. (2018). A week without using social media: Results from an ecological momentary intervention study using smartphones. Cyberpsychology, Behavior, and Social Networking.
Turel., O., et al. (2018). Short abstinence from online social networking sites reduces perceived stress, especially in excessive users. Psychiatry Research.
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World Council for Health. (2022). 5 reasons you need a digital detox and how to get started.
