Summer is a great time to take a break from electronics, also known as a “digital detox,” and reconnect with nature. This short-term strategy involves reducing or eliminating the use of technology. The goal is to connect with the real world, improve focus, and reduce stress.
Digital Detox Benefits
Taking a break from electronics can benefit physical and mental health, sleep quality, cognitive function, social relationships, and overall well-being. Here are some key benefits of a digital detox:
Improved Mental Health and Well-Being. A growing body of evidence1 suggests that digital detox interventions can positively influence mental health and well-being indicators such as anxiety, depression, stress, and life satisfaction. Another study2 found that either reducing or stopping digital engagement significantly reduced depressive symptoms and may help alleviate other contributing factors.
Better Sleep Quality. Most electronic devices used before bedtime impact sleep quality.3 This includes smartphone use, social media, and television. The sleep-disrupting effects of the blue light emitted by TV and device screens interfere with the body’s production of melatonin, the hormone that regulates the sleep-wake cycle. Some studies showed that news-watching can contribute to depression and poor sleep.
Improved Focus and Productivity. Ongoing notifications and multitasking impair attention and task performance. Even the mere presence of a person’s smartphone consumes cognitive resources and negatively affects attention.4 In fact, smartphone addiction is associated with adverse effects on productivity in the workplace and in daily life.5
Better Relationships and Social Connection. Face-to-face interaction can increase during a digital detox, improving connection and communication. The findings of an exploratory study support social media digital detoxes and suggest that limiting device usage can have beneficial effects.6
Reduced Stress. According to the American Psychological Association’s Stress in America survey,7 about 18% of adults cited technology as a significant source of life stress. For many people, constant connectivity and the need to constantly check texts, emails, and social media accounts are the main sources of tech stress.
Improved Physical Health. The use of electronic devices encourages sedentary behavior. A digital detox can increase physical movement and reduce eye strain. In fact, adolescents spend an average of nine hours using digital devices with screens,8 which can lead to eye strain, blurry vision, poor posture, and headaches. Unplugging from devices can encourage more physical activity, such as walks, outdoor recreational activities, and hobbies, which is important for maintaining overall health.
How to Do a Digital Detox
A digital detox involves reducing or eliminating electronics for a specified period. It may include the following:
- Social media platforms (Facebook, Instagram, etc.)
- Video games
- Text messaging
- Smartphones and tablets
- Watching news or other television programs
A digital detox is more than a temporary break from technology; it’s an opportunity to set boundaries and regain control over how technology impacts your daily life. Mindful use of technology ensures that digital tools serve instead of distract you.
- Select the duration of your digital detox. Start with something achievable, such as a few days or a week.
- Decide to reduce or eliminate certain electronics, social media, and television. If you work and must use a computer, set specific hours for working (including checking email at specific times). Balance work hours with other activities, such as exercise, meals, hobbies, and family time.
- Let friends and family know what you’re doing and ask for support.
- Delete social media apps from your phone to avoid temptation.
- Choose daily tech-free hours and create no-tech zones in your home (make the bedroom a no-tech zone).
- Set boundaries for using technology and electronics as you progress through your digital detox.
- Turn off Wifi at night, allowing for reduced exposure to electromagnetic fields, and eliminating the temptation to check your phone if you wake up.
Find Alternatives to Technology
This is a great time to engage in offline activities. Consider hobbies such as gardening, reading, cooking, playing music, crafting, photography, and engaging in recreational activities. Prioritize face-to-face and phone conversations to strengthen social interactions and reconnect with friends and family. Lastly, spending time in nature can also help the body detox from electromagnetic pollution. Here are some ideas:
- Hike with friends or family.
- Walk in a park, along a lakefront, or at the beach.
- Work in the yard or with potted plants; grow herbs and vegetables.
- Go for a swim in a lake, pool, or beach.
- Plan a picnic lunch in a beautiful outdoor space to enjoy nature. Make this a no-tech event.
- Sit outdoors with your bare feet on the grass or in the sand.
- Consider placing a rock or sand tray under your desk to connect with nature while you work (you can sit with bare feet on the rocks).
The small and meaningful changes you incorporate during your digital detox can empower you to live with increased awareness and intentionality.
REFERENCES
- Setia S, Gilbert F, Tichy ML, Redpath J, Shahzad N, Marraccini ME. Digital Detox Strategies and Mental Health: A Comprehensive Scoping Review of Why, Where, and How. Cureus. 2025 Jan 30;17(1):e78250.
- Ramadhan RN, Rampengan DD, Yumnanisha DA, Setiono SB, Tjandra KC, Ariyanto MV, Idrisov B, Empitu MA. Impacts of digital social media detox for mental health: A systematic review and meta-analysis. Narra J. 2024 Aug;4(2):e786.
- Shechter A, Kim EW, St-Onge MP, Westwood AJ. Blocking nocturnal blue light for insomnia: A randomized controlled trial. J Psychiatr Res. 2018 Jan;96:196-202.
- Skowronek J, Seifert A, Lindberg S. The mere presence of a smartphone reduces basal attentional performance. Sci Rep. 2023 Jun 8;13(1):9363.
- Duke É, Montag C. Smartphone addiction, daily interruptions and self-reported productivity. Addict Behav Rep. 2017 Jul 19;6:90-95.
- Coyne P, Woodruff SJ. Taking a Break: The Effects of Partaking in a Two-Week Social Media Digital Detox on Problematic Smartphone and Social Media Use, and Other Health-Related Outcomes among Young Adults. Behav Sci (Basel). 2023 Dec 8;13(12):1004.
- Stress in America 2017: Coping With Change, the American Psychological Association survey, 10th Edition, February 2017.
- American Academy of Child & Adolescent Psychiatry. Screen Time and Children. May 2024, No. 54