How To Do A Digital Detox

What Is A Digital Detox?

A digital detox involves voluntarily reducing or eliminating the use of phones, tablets, or laptops for a set period to let the mind and body rest and reset.

Studies found that the average person spends over six hours a day looking at screens, whether through their phone, laptop, or tablet. This use is often deemed necessary, for work or personal responsibilities; however, excessive screen use is linked to behavioral addictions such as screen addiction, internet addiction, and social media addiction, which can all negatively impact a person’s emotional regulation, sleep quality, and physical and mental health.

The goal of a digital detox is not to quit technology altogether but rather to establish healthy boundaries and be more mindful of how we engage with digital media. If you’re unable to be without your devices, it may be time to consider a digital detox.

How To Undergo A Digital Detox

Here are some steps to take to guide your digital detox:

1. Identify The Motivating Source

It can be helpful to start your digital detox by identifying the problem that is making you consider a digital detox. For example, are you unable to engage in a face-to-face conversation without checking your phone or smartwatch? Do you find yourself doomscrolling into the early morning hours, only to wake up tired the next day? Identifying the areas of your life where your screen use is having the most impact can help you know where to set boundaries first.

2. Set Clear Goals And Boundaries

After identifying why you want to detox (e.g., more focus, better sleep), define what you need to detox from: all screens, social media, or specific apps? A 2025 study published in the Computers in Human Behavior journal emphasized that this step of planning and goal setting significantly increases the likelihood of success. At this stage, you should determine how long your detox will last (e.g., a day, a weekend) and when you will begin.

3. Find Other Things To Do

Planning alternative activities for the time you’d normally spend on a screen is one key to a successful digital detox. A study from Behavioral Science found that those who replaced digital activities with holistic activities like walking and journaling reported improvements in overall well-being and reduction in smartphone use cravings.

Screen-less activities to consider include reading, spending time outside, painting, exercising, crafting, cleaning, meditating, and re-engaging in hobbies that may have been pushed aside due to screen use.

4. Talk To Your Support System

Letting family, friends, and coworkers know that you’ll be taking time away from digital communication allows them to support you, while also setting boundaries and alleviating guilt and social pressure.

5. Remove Temptations

Environmental cues often trigger the use of electronic devices, so removing them can reduce the urge to engage. This means turning off notifications, deleting apps, and storing your device out of sight during detox periods, as physical separation can help disrupt addictive loops.

6. Be Mindful Post-Detox

A digital detox is designed to reset your relationship with digital devices. When re-introducing devices, be intentional. You can try using screen time tracking apps, disabling unnecessary notifications, or doing mini detoxes throughout the week. The ultimate goal is to return to use that supports, rather than detracts from, your mental health.

Excessive Screen Time May Affect Your Well-Being

In today’s connected world, our phones are an integral and often necessary part of our lives. Our electronic devices significantly impact our personal and professional lives and relationships through the convenience, entertainment, and connections they provide. However, as with most things, these benefits do not come without risks.

A 2024 study published in Cureus found that, as with other substance use disorders and behavioral addictions, the overuse of digital devices disrupts neurological pathways and activates the brain’s reward system in ways that make it difficult to stop using. This means that every time a person scrolls, swipes, or checks their notifications, they are experiencing a high that, once they come down from, they want to chase again. In other words, a telltale sign of addiction.

Therapy For Screen Addiction

While digital detoxes can be very beneficial, those who struggle with more severe screen addiction might benefit from additional support. Behavioral therapies, like cognitive-behavioral therapy and dialectical behavior therapy, can help in identifying adverse thought patterns that lead to addiction and teaching alternative coping methods.

Online therapy can connect you with a licensed therapist, on your time and in the comfort of your home, who can utilize these skills to help you take back your life from digital addictions.

Additionally, community resources and support groups, like Internet and Technology Addicts Anonymous, exist to help connect you with others who share similar struggles. Together, you can support one another in recovery.