"The quieter you become, the more you can hear." – Ram Dass
Technology has woven its way into every aspect of our daily lives. Studies show that the majority of the younger population spends about an average of 6-7 hours per day on their phones (Sang, 2026). Talk about addiction! While our phones were created for convenience, they have also brought forth a myriad of detrimental effects such as constant distraction and stress. When was the last time you did not reach for your phone first thing in the morning? How many times have you exchanged a morning cup of coffee for an extra hour of scrolling through social media? When was the last time you ate or drove in silence? And slowly, your life starts to revolve around your phone instead of building your own.
What is a digital detox? And why is it much needed?
A digital detox refers to a predetermined amount of time that a person should avoid using the gadgets and social media platforms that have become such an essential part of daily life. A healthy digital detox doesn’t require you to completely abandon technology. It’s about finding the balance between intent and mindlessness. It’s to rediscover the joys of mundane routines and real human connection.
Effects of excessive screen time:
| PHYSICAL | MENTAL |
|---|---|
| Exacerbating chronic conditions | Mental health deterioration |
| Eye strain | Lack of focus or significant decrease in attention span |
| Neck and shoulder pain | Worsening critical thinking |
| Back pain | Emotional disconnect |
| Increased obesity risk | Social withdrawal/isolation |
| Sedentary lifestyle | Constant comparison |
| Sleep issues | |
| Increased levels of stress, anxiety, and depression |
Here are practical ways to detach digitally:
1. Setting boundaries
- Set daily time limits in your apps, especially on those which you find spending the most time scrolling in.
2. Make plans!
- Why not go out and actually talk to and see your friends or family instead of sending them an Instagram reel? Bring back real human connection!
3. Phone timeout before bed
- Instead of going on social media, grab a book or drink a hot cup of tea to wind down and signal your brain that your body’s about to rest. Being on your phone before bed seems harmless when, in fact, it disrupts your circadian rhythm and may cause difficulties in sleeping.
4. Pick up a hobby
- Social media can trick you into feeling productive. Saving a post, reading an article, or sending a reel are habits that can cause a release of dopamine without having to do real effort. This in turn gives you a false sense of accomplishment without it producing benefits for you to move forward in life. Reading a book, learning a new instrument, or knitting can be just some of the few things that can provide you with dopamine and actually engage you in meaningful activities.
5. Be intentional
- When you find yourself mindlessly picking up your phone and starting to doomscroll, take a moment to ask yourself whether this activity is helping you live a better life. Remember, tomorrow is never promised, so make the most of each and every day.
Reference:
Devi, K. A., & Singh, S. K. (2023). The hazards of excessive screen time: Impacts on physical health, mental health, and overall well-being. Journal of Education and Health Promotion, 12(1).
https://doi.org/10.4103/jehp.jehp_447_23
Sang, A. Y. (2026, March 6). It Really Do Be the Phone. The Manor.
https://scadmanor.com/it-really-be-the-damn-phone/