Do you find yourself reaching for your phone involuntarily, even when you don’t hear a notification? Do you feel anxious when you don’t have access to the internet for an extended period of time? If so, you are probably experiencing the effects of digital overstimulation, which can resemble addiction. Recent scientific studies show that consciously reducing your use of technology can benefit your health. Find out what a digital detox is and how to do it?
What is digital detox ?
Before you start panicking that you need to go back to the days of the Nokia 3310 – relax! A digital detox is simply a conscious reduction in the use of electronic devices for a while. It’s not about giving up technology completely (because who would live like that today?), but about finding a healthy balance.
In practice, this could mean:
- Instead of scrolling TikTok, you reach for a book.
- Instead of texting on WhatsApp, you call or meet someone live.
- Instead of falling asleep to Netflix, you just…. you fall asleep.
How long is this supposed to last?
You don’t have to make a revolution in your life right away. You can start with a few hours a day without a screen, one day a week or a week-long break for deeper recovery. Studies show that the best results are achieved after at least a week, but even regular short breaks have a positive effect on your mood.
The problem of digital stimulation
Our brains sometimes resemble an old computer trying to handle 50 tabs in a browser at the same time – they weren’t designed to process the massive amount of information that today’s devices provide us with. We receive more stimuli in one day than our ancestors received in an entire week. The result is difficulty concentrating, sleep problems, chronic fatigue and feeling overwhelmed.
Researchers have found that even brief exposure to social media notifications can:
- Significantly lower our ability to concentrate.
- Increase levels of cortisol, the stress hormone.
- Deteriorate the quality of sleep.
Many of us admit that the smartphone is both “the best and worst thing in life” – It gives convenience, but can also effectively overwhelm.
The smartphone and what’s next?
Researchers have found that even brief exposure to social media notifications can:
- Totally reduce our concentration (and for longer than you think).
- Increase levels of cortisol, the stress hormone.
- Make it difficult for us to sleep.
Funnily enough (and a little sadly), many people admit that their smartphone is simultaneously “the best and worst thing in their lives.” You know the feeling?
Research
The study, conducted by Dr. Noah Castelo’s team at the University of Alberta and published in the prestigious journal PNAS Nexus in February 2025, involved 467 participants. The participants installed a specialized Freedom app that blocked mobile internet access (Wi-Fi and mobile data) on their smartphones for two weeks, while retaining the ability to make phone calls and send text messages.
Results
91% of participants showed improvement in at least one significant psychological aspect, including mental health, subjective well-being and ability to sustain attention.
After the intervention, participants showed:
- Significantly higher life satisfaction.
- More intense positive emotions.
- Fewer symptoms of mental problems.
- Better concentration in tests of attention.
During the restriction period, time spent in front of the screen dropped dramatically from an average of 314 minutes to 161 minutes per day.
The effects stay with us for longer
And now note the most interesting part – these positive changes persisted even two weeks after people returned to normal phone use! It’s a bit like working out – even if you take a break, your muscles “remember” and get back into shape faster. Similarly, your brain – once it has “tasted” peace and quiet, it can more easily cope with digital chaos.
Your brain really needs a break!
Excessive screen use weakens the parts of the brain responsible for concentration, self-control and creativity. It’s a bit like your computer running on too many open tabs – eventually it starts to jam! Just a few days of digital detox allows the brain to “reset” and get back to full strength. Taking a break from the screen means not only less stress, but also better sleep, more energy and…. more ideas!
Digital detox at work – does it work?
More and more companies are testing “offline days.” The result? Employees are less stressed, more creative and work better together. Studies show that even one day without emails and instant messaging per week can increase productivity by as much as 30%! If you have the opportunity, propose such an experiment in your team – you might be surprised how much can be done when nothing “disturbs” you every now and then.
What about blue light?
It’s not a myth – using a cell phone, tablet, or computer in the evening actually makes it harder to fall asleep. The culprit is blue light, which “tricks” your brain into thinking it’s still daytime. A simple tip: one hour before bedtime, put the screen away, and if you need to check something – turn on night mode or wear blue-light-blocking glasses.
Digital detox vs. relationships
It’s not just your brain that benefits from a break from the screen – your relationships do too! People who regularly take “offline” breaks are better at listening to others, are more likely to meet face-to-face and…. feel less lonely. Maybe this is a good time to simply call a friend instead of messaging on Messenger?
How not to fall back into old habits?
The hardest thing about a digital detox is…. not to go back to old habits. What helps?
- Set clear boundaries (e.g., “phone doesn’t go into the bedroom”).
- Use apps to monitor your time in front of the screen.
- Arrange with loved ones to do offline activities together.
- Give yourself permission to be “bored” – this is when the best ideas are born!
Digital detox – not just for adults
It is worth remembering that breaks from screens are especially important for children and teenagers. Their brains are even more sensitive to overstimulation, and a digital detox helps them learn better, sleep better and build relationships with their peers.
What specific benefits can you gain?
The first few days can be difficult. You may feel a bit out of hand, reaching reflexively for a phone that…. doesn’t have internet. But after just a few days, you start to notice that:
- Your brain stops “jumping” from thought to thought like a ping-pong ball.
- You fall asleep faster.
- You feel rested in the morning.
- You have more energy – and real energy, not that on caffeine.
What happens after a longer period of time
- You feel that you are in control of your life, not that your phone is controlling you.
- Your relationships become deeper – people notice that you really listen to them.
- You rediscover your hobbies.
- You manage your time better – you find that a day has more than 24 hours!
Social benefits
- You meet friends in person more often.
- You go out for walks without headphones and actually hear birds singing.
- You get involved in hobbies you had forgotten about.
- You have time for real conversations – the kind where no one checks their phone every 30 seconds.
How do you get started? How do you use technology wisely?
Step 1: Baby steps
Start really small:
- Designate “no-phone zones” – such as the bedroom and dining table.
- The first hour of the day without a phone.
- Last hour before bedtime – try a book instead of a TikTok.
Step 2: Prepare for boredom
The worst thing about digital detox? Boredom. But boredom is a superpower – in boredom come the best ideas!
Prepare a list “for the black hour”: a book, a recipe for cookies, a phone call to grandma, puzzles, board games, drawing.
Step 3: Take advantage of nature
Combining a digital detox with being out in nature has a double effect. Try:
- A weekend in the mountains (preferably where there is no cell phone reception!)
- Walks without headphones.
- Picnics in the park without a phone.
Step 4: Find “accomplices to the crime.”
It’s hard to motivate yourself, so:
- Offer your friends a joint “offline weekend” and do a joint detox.
- Tell your family about your plans.
- Find someone to go for walks or other “analog” activities together.
When can a digital detox be especially helpful?
Signals that you need a break:
- You feel anxious when you don’t have access to your phone.
- You check your phone involuntarily dozens of times a day.
- You have trouble concentrating while working or studying.
- Your sleep is restless or you find it difficult to fall asleep.
- You feel overwhelmed by the amount of information.
Digital detox from a therapeutic perspective
Digital detox is gaining increasing recognition among psychologists and therapists as an effective tool to support treatment:
- Concentration problems.
- Sleep disorders.
- Anxiety states associated with information overload.
- Difficulties in interpersonal relationships.
It is crucial to understand that digital detox is not about fighting technology, but learning healthy digital habits. Remember, if you are struggling with long-term anxiety symptoms, sleep difficulties, it is worth considering the help of a psychologist – online psychotherapy
Summary
A digital detox is not a radical abandonment of technology, but a conscious building of a healthy relationship with digital devices. Research clearly confirms that even short breaks from technology can bring lasting benefits to our mental health and quality of life.
Remember: you don’t have to make drastic changes right away. Start with small steps – an hour without a phone, an evening without screens, a weekend in nature. Your brain will surely thank you for it. Are you ready to give yourself a break from digital reality?
Bibliography:
Castelo, N., Kushlev, K., Ward, A. F., Esterman, M., & Reiner, P. B. (2025). Blocking mobile internet on smartphones improves sustained attention, mental health, and subjective well-being. PNAS Nexus, 4(2), pgaf017. https://doi.org/10.1093/pnasnexus/pgaf017
Kushlev, K., & Dunn, E. W. (2015). Checking email less frequently reduces stress. Computers in Human Behavior, 43, 220-228.
Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751-768.
Ward, A. F., Duke, K., Gneezy, A., & Bos, M. W. (2017). Brain drain: The mere presence of one’s own smartphone reduces available cognitive capacity. Journal of the Association for Consumer Research, 2(2), 140-154.