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Over the last decade, technology has become more advanced and accessible to many. Almost everyone has a smartphone in their hands or can be seen working from laptops and tablets. It has increased productivity, while also providing a way to connect with others and express ourselves — primarily through social media platforms like Facebook, Instagram, TikTok and more.
While technology has certainly increased the amount of connectivity happening in the world, sometimes it can be too much. Spending some time off of smartphones, computers and other digital devices can be a refreshing way to reconnect with yourself, return to face-to-face communication and even increase mental health.
What is a digital detox?
Though it will look different for everyone, a digital detox is intentional time spent reducing your use of technology. Some people may prefer to step away for a week, some for a few hours a day, and some may choose to disconnect from certain devices and platforms permanently.
A digital detox is a chance to set boundaries in communication, which may not be easy to do when you have 24/7 access to thousands of apps and social media platforms. In a way, there is a chance to communicate with pretty much whoever you want whenever you want. All you have to do is unlock your phone and open an app.
How Social Media Affects Mental Health and Why a Break Can Help
Social media has become a significant part of our daily lives, offering an easy way to stay connected with friends, share experiences, and keep up with the latest trends. However, the constant exposure to curated images and idealized lifestyles can have a profound impact on mental health. While platforms like Instagram, Facebook, and TikTok can be enjoyable and informative, research has increasingly shown that excessive social media use can contribute to various mental health issues, including anxiety, depression, and feelings of inadequacy.
The Mental Health Impacts of Social Media
One of the most common psychological effects linked to social media is social comparison. When scrolling through feeds, it’s easy to feel like you’re not measuring up—whether it’s in terms of appearance, success, or lifestyle. This “highlight reel” of other people’s lives can foster feelings of inadequacy, envy, or even depression, especially when users frequently compare themselves to influencers or peers.
Additionally, the phenomenon of FOMO (Fear of Missing Out) has been closely tied to social media use. As users see their friends or acquaintances attending events, traveling, or participating in activities, it can lead to anxiety about missing out on important life experiences. This can create a vicious cycle where individuals feel compelled to stay online more frequently to avoid feeling left out, which can worsen anxiety and stress.
There’s also the issue of cyberbullying and online harassment, which has been linked to increased rates of depression, particularly among younger users. Social media can provide a space where hurtful comments, trolling, and targeted attacks become more frequent, contributing to a toxic environment that takes a toll on mental well-being.
How Taking a Social Media Break Can Improve Mental Health
Taking a break from social media, whether it’s for a few days or an extended period, can have immediate positive effects on your mental health. By stepping away from the constant barrage of notifications, you can reduce stress and anxiety, allowing your brain to rest and reset. Here are some specific ways a social media detox can benefit mental health:
- Reduced Stress and Anxiety: Constantly checking social media can feel like a never-ending task. By setting boundaries or temporarily removing yourself from platforms, you free up mental space and reduce stress.
- Improved Self-Esteem: Without the constant comparisons to others, a social media break can help you refocus on your own life and accomplishments, improving your self-esteem and sense of contentment.
- More Meaningful Connections: Taking a break from online interactions allows you to foster deeper, face-to-face relationships. This shift can lead to more meaningful conversations and emotional connections, improving your overall sense of well-being.
- Better Focus and Productivity: Reducing social media usage allows you to focus on the present moment, whether it’s at work, during personal hobbies, or while spending time with loved ones. Without the distractions of online notifications, many people find their productivity and focus significantly improve.
How to Take a Healthy Break from Social Media
If you’re thinking about taking a break from social media to improve your mental health, it’s essential to set clear boundaries. Start by deciding how long you’ll be offline and which platforms you’ll step away from. You can also rearrange your phone’s home screen or disable app notifications to reduce the temptation to check your feeds. By prioritizing offline activities and more meaningful in-person interactions, you can rediscover a sense of balance and well-being.
Ultimately, social media can be a useful tool, but when overused, it can contribute to mental health challenges. A well-timed break can help restore mental clarity and offer long-lasting benefits for emotional health and personal happiness.
Reasons to do a digital detox
Consuming a large amount of digital media every day can take you away from experiences happening around you. According to the Nielsen Company, U.S. adults, on average, spend about 11 hours a day consuming media. This includes scrolling through thousands of photos on a social media app and wondering what others are doing. It can be hard to not want to “fit in” or have a “fear of missing out” (FOMO) when everywhere you look or scroll, there is someone who looks like they’re having a better time than you. If you find yourself spending more time online than living experiences, that can be a sign that it’s time to take a step back. Reducing your time limit or even changing your mindset of why you’re logging on can help you reduce negative impacts.
Reduce stress and improve mental health
Constant notifications can feel overwhelming, making it difficult to focus on tasks and adding unnecessary stress. The urge to check your phone frequently can lead to anxiety, disrupt sleep patterns, and contribute to mental health issues like stress and burnout. By stepping back from your devices, you allow your mind to reset, reduce overstimulation, and create a healthier balance between online and offline life.
Spend time away from social media
While social media offers benefits like staying connected and self-expression, its negative impact on mental health is well-documented. Social comparison, where users feel inadequate next to carefully curated profiles, can harm self-esteem. Additionally, social media’s addictive nature and risks like cyberbullying can lead to emotional exhaustion. A break from these platforms can help you regroup, recharge, and regain perspective.
Get better sleep
Technology, particularly the blue light from screens, can disrupt your sleep by interfering with your circadian rhythm. Poor sleep affects both mental and physical health, from memory retention to immune function. To combat this, experts recommend limiting screen use before bedtime, utilizing night mode on devices, and establishing a consistent sleep routine to improve rest and overall well-being.
Control your digital fingerprint
A digital detox can enhance privacy by reducing the amount of personal data you share online. Every time we use apps and digital services, we expose sensitive information like location, search history, and social connections, which can be exploited by companies or malicious actors. Taking steps like turning off location services, deleting unused apps, and strengthening password security with two-factor authentication can significantly protect your privacy.
Become more aware of your online habits
A digital detox offers an opportunity to reflect on your technology use and adopt safer, more mindful online practices. By stepping away from devices, you can identify risky behaviors and make adjustments—such as using a VPN, switching to privacy-focused search engines, and avoiding public Wi-Fi. This increased awareness helps you engage with technology more responsibly and securely in the future.
How to Disconnect from Technology: Practical Digital Detox Tips
Interested in doing a digital detox? Here are some tips for success:
- Establish boundaries. Choosing certain times during the day when you won’t use your phone can help you be more intentional with your time. You may also determine where you will keep your phone during those times in order to avoid the temptation to use it. Additionally, you may establish a physical boundary of only using your phone when you are in a certain place, such as in the living room or in the store if you’re running errands.
- Rearrange apps with purpose. Your phone’s main screen is the first thing you look at every time you use it. Rearranging the main screen and choosing different apps or widgets to display can help you become more intentional and productive. You may decide to put a mediation app and camera app on the main screen to remind yourself to stay focused on mindfulness and capturing the beauty around you.
- Turn off notifications. The more notifications that are coming in, the more time you’ll spend on your phone. A lot of people get addicted to having notifications and will constantly check it, anticipating the next “ding.” In each app, there is a setting that allows you to turn off device notifications. When apps are constantly grabbing your attention, you’ll begin to lose the need to pick up your phone every few seconds.