Here's How to Know and What to Do About It

In today’s hyper-connected world, we’re always plugged in. From checking emails first thing in the morning to scrolling through social media before bed, it can feel like our lives are dominated by screens. But as convenient as digital technology is, it can sometimes leave us feeling drained, stressed, anxious and overwhelmed. So, the question is: Do you need a digital detox?

If you’re asking yourself this, it’s likely time to evaluate how your screen habits are affecting your mental health and overall well-being. Here’s a look at how to know when it’s time for a detox, and some helpful tips to reset your relationship with technology.

Signs You Might Need a Digital Detox

1. Mental Fatigue If you feel mentally exhausted at the end of each day, it may be because your brain is overstimulated. Constant notifications, endless scrolling, and jumping between apps or tasks can leave your mind fried. It’s difficult to focus on one thing when your attention is pulled in a million different directions.
2. Increased Stress Social media can be a stress-inducing zone. Constant comparison, online arguments, or simply overloading your mind with bad news can elevate your stress levels. If you’re constantly feeling anxious after spending time online, it’s a sign your digital consumption might be taking a toll.
3. Sleep Issues The blue light from screens, especially before bedtime, can mess with your circadian rhythm. If you’ve been having trouble falling asleep, staying asleep, or waking up feeling unrested, it could be because of too much screen time. Try putting your phone down an hour before bed to see if your sleep improves.
4. Feeling Disconnected from the Real World Do you find yourself more engaged with your phone than with the people around you? If your online presence is outweighing your real-life connections, it might be time to step back. True connection happens in person, and spending too much time online can make you feel distant from the people who matter most.
5. Physical Discomfort Screen time isn’t just bad for your mind; it can take a toll on your body too. Whether it’s eye strain, headaches, neck pain (from constantly looking down at your phone), or hand cramps from texting, it’s easy to ignore these physical signals. But your body can only take so much screen time before it begins to show signs of strain.

How to Do a Digital Detox

Now that you’ve determined that a digital detox might be beneficial, how do you go about it? Here are some practical tips to help you take control and find balance again.

1. Set Specific Time Limits for Screen Use

It’s tempting to mindlessly scroll, but setting time limits can help you regain control. Use apps like "Screen Time" (on iOS) or "Digital Wellbeing" (on Android) to track and limit your app usage. For example, you can set an hour a day for social media or allocate specific blocks of time for checking email.

2. Designate Tech-Free Zones

Create spaces in your home where screens are not allowed. The dining room or bedroom, for example, should be places where you can focus on other activities like eating, talking with family, or reading. It helps create a mental boundary between “screen time” and “real-life time.”

3. Turn Off Notifications

It’s easy to get distracted by a constant stream of notifications. Take back your time and focus by turning off non-essential notifications on your phone. This can help reduce the urge to check your phone every few minutes.

4. Unsubscribe and Declutter

If your inbox is filled with endless promotional emails or subscriptions you don’t care about, take some time to clean it up. Unsubscribe from newsletters or sales emails that clutter your space, making it easier to focus on what is important.

5. Schedule “Offline” Days

A full digital detox doesn’t have to be a week-long commitment right away. Start small by scheduling “offline” days or weekends. During these days, avoid social media, emails, and other screen-based distractions. Use the time to reconnect with nature, read a book, try a new hobby, or spend time with loved ones.

6. Practice Mindfulness and Be Present

Instead of multitasking, practice mindfulness by focusing on one task at a time. Be fully present when talking to someone, eating/drinking, or even just relaxing. Setting aside your phone during these moments can help you re-establish a healthy relationship with the real world.

“Mindfulness is a way of being rather than an object or thing that you will attain.” (1)

7. Find Digital-Free Activities

Take part in hobbies that don’t involve screens. Whether it’s going for a walk, cooking a new recipe, or learning a craft, find activities that nourish your mind and body away from the digital world.

8. Create a Bedtime Ritual

Set a curfew for your devices. Try to stop using screens 30-60 minutes before bed to allow your mind to wind down. Instead of scrolling through social media, you can read a book, write in a journal, listen to music or practice relaxation exercises. Creating this ritual will help you sleep better and start the next day feeling more refreshed.

Final Thoughts

A digital detox isn’t about completely cutting off technology. It’s about establishing boundaries and finding a healthy balance that works for you. By paying attention to the signals your body and mind are sending, you can decide when it’s time to step away from the screen and prioritize self-care.

Remember, taking time away from screens can help you reconnect with the present moment, reduce stress, and improve your overall well-being. Whether you unplug for a few hours, a weekend, or even longer, the goal is to reset and recharge so that you can engage with technology in a more mindful and intentional way.

• Sinclair, M. & Seydel, J. (2013). Mindfulness for Busy People. Harlow: Pearson Education Ltd