Digital detox is part of mental health because we live in a strange time, where we often see our phones are extensions of ourselves. Social media, emails, texts, and notifications are seemingly endless. They keep our minds occupied, often without us realizing the toll it takes. In fact, we might feel lost and incomplete leaving the house without our phone in hand.
While technology offers us tons of benefits, like access to information and long-distance connections, it also has its downsides. Specifically, it can pull us away from our emotions, relationships, and present-moment experiences.
Therefore, a digital detox—a break from screens and social media—can be a powerful way to reset, recharge, and improve overall well-being. We’re going to talk about why breaks from over-stimulation are crucial for health and how to practice such detoxes.
Social Media and Mental Health
Phones and social media play a complex role in our emotions and relationships. They provide instant access to connection, entertainment, and information.
However, they also contribute to stress, comparison, and disconnection from ourselves and others. Here are some of the persistent negative effects of social media and technology on our humanity:
- Emotional Numbing: Constant scrolling can act as an emotional buffer, preventing us from feeling or processing deeper emotions. When we’re anxious, lonely, or overwhelmed, it’s easy to reach for our phones instead of sitting with our feelings or reaching for the people physically close to us.
- Comparison and Self-Worth: Social media is designed to show curated highlights, making it easy to compare our real lives to someone else’s highlight reel. This can create feelings of inadequacy, anxiety, and self-doubt.
- Disconnection in Relationships: Instead of being fully present in conversations or intimate moments, we might find ourselves distracted by notifications. Over time, this can weaken emotional bonds and lead to miscommunication or loneliness in relationships.
Digital Detox- Why It’s Necessary
Taking a step back from screens allows us to reconnect with our emotions, values, and relationships in meaningful ways.
Without the constant influx of digital noise, we become more in touch with our inner world (e.g., thoughts, sensations, and emotions). We notice emotions we may have been numbing or avoiding.
Instead of using our phones as a distraction from discomfort, we create space to acknowledge and process our feelings, leading us away from the pitfalls of instant-gratification and toward a greater sense of emotional clarity and resilience.
On a relational level, reducing screen time encourages deeper, more intentional connections. When we aren’t dividing our attention between conversations and notifications, we foster genuine emotional engagement with loved ones. Eye contact and undistracted presence strengthen our bonds, helping us feel more connected and understood.
A digital detox also enhances our ability to be truly, fully present. When we aren’t constantly pulled into the past (through memories on social media) or the future (through endless scrolling for answers or validation), we become more grounded in the here and now.
This presence fosters a sense of calm, helping to reduce stress and increase overall well-being.
How To Practice A Digital Detox
A digital detox doesn’t have to be scary or extreme. Even small changes can make a significant impact.
This is not about completely eliminating technology but about creating a healthier, more intentional relationship with it. Changes to habits are difficult, so start small and give yourself some grace if you don’t meet your goals right away.
If you stick to it, your mind—and your relationships—will thank you. If you give it your best try and the tips below still don’t work, an anxiety therapist may be able to support you.
Start Small
Begin with small sets of time each where you intentionally put your phone away. This can be as little as five minutes. Gradually increase this time as you get more comfortable.
Turn Off Non-Essential Notifications
Reduce the knee-jerk reaction to check your phone constantly by disabling unnecessary notifications.
Track Your Screen Time
Use your phone’s built-in screen time tracker or download an app that allows you to monitor your usage. Set weekly goals to decrease your screen time gradually.
Use App-Locking Apps
If you find it hard to stick to preset limits, give yourself some grace. Phones and social media are desinged to be habit-forming and addicting.
Apps like Forest, StayFocusd, or Freedom allow you to lock yourself out of certain apps or websites once you’ve exceeded your set limits and can hold you accountable to your own goals.
Phone Free Zones
Designate areas in your home, like the bedroom or dinner table, where phones are off-limits to encourage present-moment connection.
Replace The Urge To Scroll
When you feel the urge to grab your phone, try an alternative activity like journaling, reading, walking, or talking to a loved one.
Use An Alarm Clock
Avoid the temptation of checking your phone first thing in the morning by using a traditional alarm clock instead.
I love the Hatch Alarm Clock which replicates morning sounds and light.
Observe Your Patterns
Before picking up your phone, ask yourself, “Is this aligned with my values right now, or am I using it to distract myself? Do I need to look at my phone, or am I bored or avoiding?”
Take A Social Media Break
Take a weekend or a full week off from social media to see how it impacts your mood and energy levels. You may be surprised to find you don’t even miss it.
Get Outside
Spending time in nature without a phone is the perfect way to reset and reconnect with yourself and the real world around you.
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