Digital Detox and why it matters.
Why digital detox?
So often when I’m chatting with clients the subject of ‘doom-scrolling’ arises. Most people admit that they spend far too much time scrolling their social profiles, wasting hours at a time looking at things that have no meaning or connection to them.
I usually suggest going into phone settings, navigating to screen time and enabling the settings which track weekly use. The results can be a startling to say the least!
I encourage people to get off screens for at least an hour before bed, pick up a book and read, or with a dim screen put a relaxing podcast on like…NOTHING MUCH HAPPENS.
Because this topic comes up so often, I decided to do a bit of a deep dive into the concept of Digital Detox - intentionally stepping back from screens, including smartphones, social media platforms and screening apps.
Experts in the field of mental health, consistently highlight symptoms linked to screen overuse. Things like eye strain, tech neck (consistent strain on neck and upper back muscles from looking down), disrupted sleep cycles due to blue light, anxiety and a reduction in grey matter volume in the brain. This article gives a more comprehensive overview of the subject.
By disconnecting, even briefly, you reboot your nervous system, give your brain a break and make room for creativity, relaxation and real-world connection.
I’ve put together a simple plan for you to follow that can help you break old tech habits and put you on a path to more clarity, peace and connection to self and others.
A simple plan.
Starting with clarity is key:
Define your ‘why’.
Choose a timeframe:
Try a 24-hour reset to begin with.
If 24 hours works, push it out to a weekend detox.
If a weekend wasn’t long enough try a week.
The key here is to build up slowly & reduce stress & anxiety.
Set measurable goals:
Try no phone after 8pm.
Limit scrolling use by setting an alarm for yourself & sticking to it.
Have screen-free meals.
Track your usage. Before cutting back, see where your time actually goes:
Enable built in trackers.
Install a third-party app for detailed breakdowns.
Here are 10 apps that might help.
Reduce temptation & remove habits:
Remove or hide addictive apps during detox periods.
Set device-free zones or times. That might look like:
No phone at dinner.
One tech-free hour before bed.
One night of the week without any screen interactions.
No devices by the bed overnight.
Turn off push notifications or switch your devices to greyscale mode to reduce visual stimuli and disruption. This article gives more info about Grayscaling.
Use tools & apps to stay accountable. Rather than relying solely on willpower, try using tools which employ structure, habit nudging & encouraged accountability:
Opal: blocks selected apps during scheduled hours & supports psychological habits.
Headspace: whilst primarily a meditation app there are guides to mindful disconnection & tips to help you manage stress or digital overwhelm.
Forest: lets you plant a virtual tree that grows whilst you stay off your phone 🌱
Brick: is a strict, hardware-based blocker for those who need more help to override soft limits. Can be useful in short bursts.
Plan your offline activities. Replace screen time with meaningful alternatives:
Step outside:
Go for a walk.
Sit in nature.
Exercise.
Engage socially:
Arrange face-to-face conversations.
Play board games or cards.
Share meals with friends or family.
Rediscover hobbies:
Read a real book.
Journal.
Craft.
Cook.
Learn to dance or handwrite poetry, you decide what resonates.
a structured 7-day plan.
Add structure with a 7-day detox blueprint. Use a simple structured reset to build momentum:
Day 1 - Awareness:
Track usage without change.
Days 2 - 4 - Gentle reduction
Limit social media.
Delete superficial apps.
Schedule phone-free windows.
Days 5- 7 - Reset routines:
Introduce phone-free meals.
Limit activity prior to bedtime.
Add mindfulness, reading or journaling to your day.
Evaluate at the end of 7 days & see how you feel, could you add a day or two?
Reintroduce technology intentionally. After your detox period:
Reflect:
What felt good?
What didn’t feel right?
Reinstall:
Only reinstall apps that support your values (messaging friends & productivity tools).
Leave out doom-scroll apps.
Use app timers or built- in limits:
Both iOS & Android support this (see links above).
health benefits you’ll notice.
Studies & expert observations confirm that you’ll notice:
Decreases in:
Anxiety.
Stress.
Cortisol.
Neck pain & headaches.
Improved:
Sleep.
Better presence in relationships & less phubbing, click here if that sounds like a foreign word!
Improved focus, productivity, creativity & mood as the brain resets from endless notifications.
tips to sustain progress long-term.
Make weekly or monthly mini-detoxes part of your routine:
Make Sunday morning device-free.
Enjoy screen-free dinners each evening.
Continue to journal or review your app time.
Use notifications only for essentials.
Swap doom-scrolling for intentional content creators or educational apps. I love Duolingo.
A digital detox isn’t about abandoning technology forever - it’s about reclaiming your time & what you choose to do with it.
By intentionally stepping back from screens, you give space for focus, presence, rest and real connection.
With clear goals, thoughtful planning and the right support, you can build a healthier, more mindful relationship with technology - one day at a time.
If you’d like support whilst navigating a detox, hit me up & I can walk with you 💕