A digital detox involves avoiding the use of electronic devices or the internet for a period of time. It may have benefits such as helping you feel more connected to the world or improving your sleep.

For some people, this might include completely avoiding technology, while others may choose to only avoid social media or the internet.

A digital detox may be particularly helpful if you find yourself using electronic devices more than you would like, or if device use is getting in the way of things you want to do, such as spending quality time with others.

Continue reading to learn how to do a digital detox.

A digital detox involves avoiding digital devices or the internet for a period of time. It may help some people connect with the world around them and become less reliant on their devices.

The problematic use of digital devices is a growing concern, especially for children and students. Using devices frequently can become a distraction from everyday life, or in some cases, a coping mechanism for stress.

Digital addiction isn’t an officially recognized mental health disorder, but the World Health Organization (WHO) formally recognized the overuse of digital technology as a problem in 2020.

The benefits of a digital detox may include:

  • improved sleep
  • feeling more present in the moment
  • better connection with friends and loved ones

There’s no standard period for a digital detox, so you can set your own schedule. Some people like to avoid using devices for one day per week. Others do digital detoxes for longer periods.

In a small 2023 study, researchers found that a two-week detox where social media was limited to 30 minutes per day was beneficial for counteracting problematic smartphone and social media use.

There’s no one way to do a digital detox, but the following steps may make undergoing a detox easier for you:

  1. Set clear goals: Try figuring out why you’re doing the detox and what you hope to achieve. For example, you may want to check your phone less frequently so that you have more time for hobbies.
  2. Choose a timeframe: Decide how long you want to do a detox for. Many people try for 2 weeks or 30 days, but there’s no perfect length. Starting small may feel more manageable.
  3. Choose what to avoid: You may want to avoid electronic devices completely or only focus on reducing time on social media. However, if you need your devices for work or school, it may not be possible to avoid them completely, so it’s important to set realistic goals.
  4. Set boundaries: Many tools are currently available to help you monitor or reduce your device phone or social media usage. You may find it helpful to use time-tracking apps, set up usage notifications, or use screen time monitoring tools.
  5. Inform others: It’s a good idea to let friends, family, or coworkers know you may be less responsive than usual during your detox. You may also want to try to find other people who want to try a digital detox and do it together with you.
  6. Plan alternative activities: If you check your phone frequently, you may find it helpful to fill your time with another activity.

Humans have survived for thousands of years without digital devices. It is perfectly safe to stop using them, as long as you don’t need them for monitoring a health condition or for vital communication.

It may feel challenging to begin with. You may feel anxious or uncomfortable, or like something is missing. But it could be beneficial to think about where these feelings come from.

Digital devices and apps can create a false sense of urgency that keeps people using them. You may feel that being disconnected means you will miss out on something, which can be a source of anxiety.

For added peace of mind, you may find it helpful to memorize some important phone numbers. Some people switch to a basic phone that does not connect to the internet.

If it’s not practical for you to avoid your devices completely, you may want to try a softer detox, such as only avoiding social media, or setting time limits.

You may find that you’re able to focus better after your detox and may experience increased mental clarity and less of a need to check your devices or social media on autopilot.

You may still find it helpful to limit your social media usage after your detox. Many apps and devices have built-in settings that allow you to limit certain activities.

The main sign of problematic phone or device use is using it so excessively that it has negative effects on your life. This could be because it:

  • interferes with learning at school
  • interferes with sleep
  • causes stress
  • causes you to miss out on time with family and friends
  • causes distractions that mean you make mistakes
  • take time away from things you want to do, such as hobbies

People with problematic device use may experience behaviors that are habitual or compulsive, meaning they are automatic or difficult to control.

People who use technology excessively may even experience physical symptoms, such as:

  • eyestrain
  • unhealthy posture
  • headaches
  • disrupted or insufficient sleep
  • insomnia

30 Days of Winter Wellness

Day 23

  • You can start a digital detox at any time, even if it’s only for one day.
  • Try setting a duration and having a specific goal in mind, such as avoiding social media.
  • Tell friends or family in advance so they know you’ll be offline.
  • Plan some alternative activities that can occupy your time.

Catch up on day 20 of the challenge to learn about daily habits to improve mental health.

If you find you’ve been spending too much time on your devices, a digital detox may help you create new habits and reach for your phone less. You may find it helpful to try new activities to fill your time. Some ideas include:

  • exercise
  • reading
  • playing with a pet
  • spending time with friends or family
  • listening to music