Unplug to Recharge: Why and How to Consider a Digital Detox

What is a Digital Detox?

A digital detox is a conscious break from digital devices, especially those connected to the internet, such as smartphones, laptops, tablets, and televisions. The goal isn’t a total abandonment of devices and applications, rather it is an opportunity to create boundaries and new habits for more healthy screen use.

Why Reducing Screentime Matters 

The average American spends around seven hours a day looking at screens. With that amount of time, nearly 30% of our day, it’s important to understand what we’re doing, why we’re doing it, and how it’s impacting us. Even without a detox, many people understand the impact screens have on their life. A 2021 study by the American Psychological Association found that 74% of adults reported feeling overwhelmed by the number of notifications they receive.  

In addition to the mental impact of always-on culture, screens have a physical impact. Excessive screen time is associated: 

• Headaches and eyestrain 
• Poor sleep due to blue light exposure 
• Increased stress and sedentary behavior 

The delivery of our screen content via blue light contributes heavily to these issues. The Sleep Foundation reports that exposure to blue light before bed can delay sleep onset by up to 60-90 minutes, leading to chronic sleep deprivation in many professionals. 

A conscious detox of digital use will help uncover your true reliance on and impact of screen usage, hopefully resulting in a reset of habits.  

Explore WAEPA’s other wellness resources >  

7 Digital Detox Tips that Work 

Unlike a diet detox that completely eliminates the consumption of certain foods, a digital detox allows for necessary screen usage (like what you need to complete your job) while setting strong boundaries around usage outside of work.

Consider these strategies for designing a detox that works for you: 

1. Start with a Screen Time Audit

Begin by identifying how much time you’re actually spending on screens. A simple audit often uncovers surprisingly high numbers and helps you spot patterns and priorities, motivating you on the next steps of your detox. Use built-in tools like Screen Time (iOS) or Digital Wellbeing (Android).  

2. Triage Your Tech

Categorize your tech use. Some starting categories include: 

• Essential (work email, calendar) 
• Helpful but nonessential (maps, online shopping) 
• Draining or distracting (social media, games)

For your initial detox remove the apps that are draining and distracting to see the impact of not having them. Consciously limit your use of the helpful apps to see if you need to rely on them as much as you think you do.

3. Establish Tech-Free Zones and Times

Consider these quick tips to help create boundaries with digital devices: 

• Designate parts of your day and space as “no-tech zones.”  
• Keep screens out of the bedroom to prevent late night scrolling.  
• Implement a “no screens after 8 p.m.” rule.  
• Create a “no phones at the table” rule for the family at mealtimes.  
• Determine time limits or assign certain times of the day for social media use. 
• Communicate these boundaries to colleagues with an auto responder that says something like, “I’m currently offline for a digital wellness break and will respond after [date/time]. If urgent, please call.”  

4. Re-introduce Analog Methods

Look for ways to remove screens but still complete tasks and activities. Use a paper planner instead of an app, read a physical book instead of a Kindle, or take handwritten notes during meetings. 

5. Replace Digital Habits with Mindful Activities

During a detox, work on replacing habits. When you feel the urge to scroll, try: 

• Journaling in a paper journal 
• Playing board games 
• Walking or hiking 
• Listening to music or podcasts 
• Gardening 
• Building models 
• Learning an instrument 

Even when you are on screens you can introduce some detoxification behaviors.  

6. Look for Ways to Eliminate Multiple Screen Use

Schedule “Do Not Disturb” time where you block notifications and let your team and family know about these times. Tools like Focus Mode (Android), Do Not Disturb (iOS), or apps like Forest or Freedom can help reinforce these boundaries. 

7. Use Blue Light Filters/Glasses or Grayscale Mode 

Install blue light filters on your devices or use blue light blocking glasses. A 2021 trial found that participants using blue light glasses experienced significant improvements in sleep and mood over two weeks. 

Related: 3 Keys to Improving Sleep Quality >  

Meanwhile, Studies suggest that when using a using a device display that is only black and white, people engage with their devices less. It certainly makes social media and games far less enticing.  

To try it, here are the steps iOS:  

Settings → Accessibility → Display & Text Size → Color Filters → Grayscale Android: Settings → Digital Wellbeing → Wind Down → Grayscale 

Rediscover Digital Benefits

In an era where being online is the default, opting to step away—even temporarily—is a powerful act of self-care. A digital detox may start with turning off notifications, but its long-term impact could be a more mindful, balanced, and fulfilling life. You don’t have to go cold turkey to feel the benefits. Start small, be consistent, and most importantly, remember it’s okay to unplug. 

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