Digital Detox: Is It Time to Unplug?
- mclapham9
- Dec 25, 2025
- 4 min read
Is it time to give yourself a break from technology?
Our lives are inundated with social media and screen time. From doom scrolling to binge-watching, it seems we are constantly glued to a screen.
Have you been wondering if it’s time to put your screens down? Could you imagine what your life would be like if you weren’t buried in your phone, tablet or laptop?
Is it time for a digital detox?
Studies have shown that endless screen time is detrimental to our health. Excessive use of cell phones and computers has been shown to (1):
Contribute to eye strain, dry eyes, headaches and blurred vision, neck and back pain
Make it difficult to get to sleep and stay asleep. The human brain treats the blue light emitted from device screens as if it were sunlight. Overuse of screens to close to bedtime interfere with sleep patterns. Inadequate sleep leads to lower productivity and lower levels of alertness. Decreased sleep time over time may lead to medical conditions such as heart disease and diabetes.
Contribute to increased levels of stress and anxiety. Social media contributes to this by pressuring people to maintain a carefully curated image at all times.
Contribute to decision fatigue, reduced attention span and can negatively impact relationships, finances, job responsibilities and stress levels.
There are individuals who display symptoms of a digital addiction. According to Johns Hopkins and the internet site PsychWellPath, signs of a digital addiction include (2, 4):
Loss of control related to the cell phone – you prefer screen time to time spent with friends or family.
Inability to regulate use of the cell phone or device – you lose track of time when using your device
Symptoms of withdrawal when devices are not available such as anger, irritability, difficulty concentrating, repeated focus on not having the device and sleep issues, to the point where it interferes with employment responsibilities, schoolwork, and activities of daily living such as bathing and eating.
How much screen time is too much screen time?
According to Psychology Today, the market-research group Nielsen reported adults spend over 11 hours per day interacting with media and devices. Of those 11 hours, almost 5 hours were spent watching television. Teenagers spend approximately 9 hours a day interacting with media, not including time spent on homework or schoolwork. Elementary school aged children spend 6 hours per day on media. Children ages 5 and under spend approximately 4 to 5 hours a day in front of a screen (3).
If you’ve been questioning the amount of time you spend on your screens, it may be worthwhile tracking the time you spend interacting with media. Both Android and Apple devices track your screen time. Keep a running total of screen time for a few weeks and analyze the information provided by your phone or tablet to see where you are spending the majority of your time interacting with media. Track the time you spend watching television. Mindless television watching can eat up a lot of your time in the evening and on weekends.
If you’re not feeling ready for a digital detox, and if you’ve taken a look at the amount of time you spend on media and decide it’s time to cut back, what can you do to reduce screen time? Some ways to reduce screen time include (1, 4, 5):
Set limits for yourself, such as setting aside specific times throughout the day for checking emails, social media, or for watching TV. Once you set limits, stick to them.
Create tech-free zones. Make certain areas of your home tech-free zones. This creates a physical separation between relaxation and digital spaces.
Engage in offline activities. Hobbies or activities that don’t involve screens exist; find one you like engaging in. Consider activities such as reading, exercising, cooking or spending time outdoors.
Practice mindfulness. Incorporating mindfulness techniques, such as deep breathing or meditation, may help you identify and cope with unhealthy ties to technology.
Turn off notifications on your devices to reduce the urge to engage in screen time outside of designated times and spaces.
Is reducing screen time the same as a digital detox?
Actually, no. A digital detox is where you intentionally refrain from using any screens during leisure time. No cell phone, tablet, computer or TV. This is done to promote mental health and wellness. Think of it as a digital fast.
One way to implement a digital detox is to designate one day a week or a month where you refrain from using screens during leisure time or relaxation. Too overwhelming? Try reducing or eliminating time spent on the internet, a particular social media site or a particular app you spend a majority of your time on.
Benefits of a digital detox include increased focus, increased mindfulness, decreased stress, increased social interaction and improved relationships, better use of and more control of how you spend your time (6).
After your digital detox, examine how you feel. How did you spend your time instead of scrolling through a social media site? How did you feel not using your device(s)? Is the quality of your sleep improving? Do you feel more connected to loved ones and friends? Are you experiencing less stress?
A digital detox is all about examining how you spend your time and energy as well as what, and who, you’re giving your attention to. Device use is supposed to enhance lives, not overtake or disrupt them. A digital detox can assist you in realizing what you want more of in your life, what you want less of in your life and, most importantly, what matters most to you.
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