Most of us spend more time glued to our phones than we'd like to admit. In fact, almost half of smartphone users in the United States say they can't imagine life without their mobile device. But how does technology use affect our mental health? And what can we do to offset that dependence?
Many people are turning to digital detoxes as a way to disconnect from technology, and research has shown that they can lead to mental health benefits, including improved symptoms of depression.
Want to try a digital detox? Here's what you need to know.
Read more: Best mental health apps
What is digital detox?
A digital detox is the practice of completely refraining from using electronic devices, such as smartphones, computers, televisions, and tablets, or intentionally reducing the amount of time spent using them. The purpose of a digital detox is to disconnect from the online world and focus on the present moment without distractions. The most common things people avoid during a digital detox are:
Email
text message
video game
watching tv
Smartphones, tablets, laptops, computers
What is a Social Media Detox?
Similar to a digital detox, a social media detox is the practice of refraining from engaging or using social media for a period of time or indefinitely in order to improve your mental health and well-being. This is one of the most popular forms of digital detox.
A quantitative study conducted on college students who undertook a one- to seven-day social media detox found that most students reported positive changes in mood, increased productivity, improved sleep, and reduced anxiety.
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Another study published in the Journal of Social and Clinical Psychology found that limiting social media to 30 minutes a day can significantly improve overall happiness.
How social media impacts mental health
There is no denying that we have benefited a lot from social media. Platforms like Facebook, Instagram, X (formerly known as Twitter), and TikTok serve as a way to stay connected with friends and family while also finding people who inspire you. However, constant comparison, fear of missing out, and exposure to highly curated content on social media can come with some drawbacks.
A 2020 systematic review links social media to negative effects on users' mental health. The same study found that anxiety and depression levels in these people were influenced by social media envy, or envying others' lives as perceived on social media.
“Spending time scrolling through social media, seeing influencers post filtered and edited photos of their seemingly perfect lives, can create unreasonable expectations for others. The growing popularity of photo filters has also contributed to the feeling that someone is having more fun or living a better life than you are, which can have a negative impact on your mental health. “It's associated with a decline in our self-esteem and self-image as we try to change our reality,” says Myra Altman, Ph.D., vice president of clinical care at Modern Health.
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Benefits of digital detox
You may have personal reasons for considering a digital detox — maybe you find technology distracting, or maybe you just need some time away from the stressors of the online world — but whatever your reason, there's no doubt that a break from technology can provide many benefits.
Here are some of the most common benefits of a digital detox:
Reducing anxiety and depression
A recent study published in the Journal of Cyberpsychology, Behavior, and Social Networking found that just a week's break from social media can reduce anxiety and depression. The same study found causal evidence that even a short break from social media can positively impact a person's overall health, life satisfaction, and emotions.
Improved focus and productivity
This isn't surprising: freeing ourselves from distractions allows us to be more present with ourselves. Mindlessly scrolling through social media, checking notifications on our phones, and feeling the urge to respond to emails right away are all time-consuming activities. Setting distractions aside gives us more time to focus on our responsibilities.
improved sleep
Stopping electronic devices a few hours before bed can significantly improve the quality of your sleep. One study found that people who used social media before bed were more likely to experience anxiety, insomnia, and shorter sleep duration on weeknights.
Avoiding screen time before bed also reduces exposure to blue light, which can disrupt sleep.
Meaningful connections in real life
Think about the last time you were alone somewhere, such as when you were alone at the doctor's office, in line at the grocery store, or waiting for a friend at a table at a restaurant. How much of that time did you spend glued to your phone? The answer is probably quite long.
A small 2019 study found that smartphones change the structure of social interactions. In the experiment, a group of strangers was placed in a waiting room with or without a mobile phone. The study found that people with a mobile phone were less likely to smile at someone compared to those without a mobile phone.
Putting your phone aside helps you stay engaged with the people around you.
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Spend more time doing things that bring you joy
Have you ever wondered how many times a day you pick up your phone to check email, reply to a message, or check social media? Asurion, a global technology care company According to a study conducted by , respondents checked their phones an average of 96 times a day. To put it into perspective, that's once every 10 minutes.
“One of the reasons to consider a social media detox is to reclaim authority over your life and time. Many people find scrolling for hours a day unproductive, which leads to anxiety and depression. A detox helps you take a break from social media consumption. A detox can also help you regain interest in other hobbies that bring you happiness. It can also free up much-needed time to spend with loved ones in real life,” says Raghu Kiran Appasani, PhD, Founder and CEO, Minds Foundation.
Signs that you may need to take a break from technology
If you've landed on this page, you may already be considering a digital detox. It's a sign that you may need to step away from your electronic devices. The best way to know if you need a digital detox is to check in with yourself and see how interacting with social media and technology makes you feel.
If you feel any of the following when interacting with the online world, it's time to say goodbye to technology (for now).
Anxiety, stress and depression after checking social media
Social withdrawal
Remind me to check my phone every few minutes
Decreased concentration and inability to stay focused on the task at hand
Imposter syndrome, or feeling insecure about the current state of your life
Sleep interruptions
Feeling obligated to respond to emails or text messages immediately
How to do a digital detox
If you're ready to take on a digital detox but don't know where to start, we've got you covered. It's important to remember why you're detoxing your digital devices in the first place. The goal is to set boundaries to ensure you use technology in ways that are beneficial and effective for you. After all, you want to feel good about the time you spend online.
set realistic goals
Digital detox can be anything you want. This may mean cutting back on technology of any kind, disconnecting from social media, or limiting your daily screen time. The most important thing to keep in mind is that whatever you want to achieve must be realistic. For example, if your job requires you to be in front of a computer all day, it may not be wise to set a goal that doesn't allow access to your computer. Alternatively, you can set screen time limits during your free time.
Create healthy boundaries and limits
While it may not be possible to completely disconnect from electronic devices, setting boundaries is a great way to limit the amount of time you spend on them.
Here are some other time ideas you can set limits for:
During exercise: If you want to get the most out of your workout, try to avoid distractions. If you want to listen to music while you work out, download it beforehand and put your phone on airplane mode to avoid notifications.
Before bed: Our phones are designed to keep us alert and productive, so the last thing we want to do is bombard our brains with more information. Sleep experts recommend blocking out screen time 30 minutes to an hour before bedtime.
When you wake up: You never know what you'll encounter when you look at your phone. Seeing bad news as soon as you wake up can trigger a stress response that leaves you feeling anxious throughout the day. Take time to wake up without outside distractions and enjoy the moment.
When you're enjoying a meal: If you're scrolling through your phone while eating, you might not realize how much you're eating and miss your body's cues that it's full. Instead, you can practice mindful eating and savor every moment of your meal.
When spending time with loved ones: When socializing or spending time with people, it's a good idea to keep your phone away or on silent. Limiting distractions allows for deeper, more meaningful conversations.
Immerse yourself in things that nourish your mind and body
So you've decided to go on a digital detox and put away your phone, so what do you do? It's easy to check your phone when you're bored, so you want to fill that extra time with something that makes you feel good.
If you're struggling with how to spend your extra time, here are some ideas.
Take up a new hobby that you've always wanted to try.
Go for a walk or hike
Call a family member you haven't heard from in a while
go for coffee with a friend
Read a new book (or reread your favorite one)
Write your current feelings in a diary
Volunteer at a local charity that does important work
Learn new recipes
Sign up for exercise classes like kickboxing, yoga, or pilates
Meditate or practice mindful breathing
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Reward yourself for accomplishing it
It's easier to stay motivated when you have something to look forward to. So, take this opportunity to celebrate your victory by treating yourself. It doesn't necessarily have to be a big deal (though you can be a big deal if you want). It can be something as simple as cooking your favorite meal or going to the movies. When deciding what to reward, make sure it's something that excites you.
Tips for a digital detox
Some people find it very easy to disconnect from their digital devices, while others find it more difficult. Luckily, there are a few things you can do before you head out to ensure your digital detox is a success.
If you're on a social media detox, delete apps from your phone and sign out of your accounts on your computer, laptop, or tablet.
Let friends and family know about your detox and how they can best contact you and offer support.
Schedule activities in advance to keep you busy.
Track your progress: Write down how you feel each day and stay motivated by seeing your visible progress.
Mute or turn off notifications on your phone or computer
Designate tech-free zones in your home, such as bedrooms and dining rooms.
Remember why you started: If you feel the need to check your phone during the detox, remember how you felt before you started and why you decided to take a break.
Be patient with yourself
When you decide to disconnect from the digital world, you may feel anxious or scared that you'll miss out on something important, but it's okay to feel that way. As the days go by, you'll feel better about yourself and have a deeper understanding of your relationship with technology. Take time to enjoy being in the present and do the things that bring you happiness.