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In need of a digital detox?

Stepping away from screens may help people reset and reconnect with the world around them.

Published: August 14, 2025 | 5 minutes to read

Written by: Carrie Weisman

A person places their devices in a basket to read a book on the couch without distractions.

Surveys suggest that Americans spend over five hours on their phones per day. (To put that amount in context, adults should get a minimum of seven hours of sleep each night.) Higher amounts of screen time may result in higher rates of distractibility, reduced self-control and lower psychological well-being in children and adolescents.

 

The effects have become so taxing that some users are unplugging from their devices entirely. “Digital detoxes” are now a thing. And they’re encouraging even more people to swap out their screens for other experiences instead. Find ways to power off and join in below!

In this article:

What is a digital detox?

Millions of people have become dependent on their digital devices. That list may include smartphones, tablets and computers. A digital detox means taking a break from it all - and it could have a positive impact on mental health. Studies show that less screen time in children and adolescents is associated with less stress and an overall improvement in well-being. It doesn’t have to be all or nothing, either. Even small measures, like limiting use of the phone during the day, can be enough to make a difference.

How long does a digital detox take?

Digital detoxes only have to last as long as someone wants. Some take place over a weekend, while others extend a little longer. But the timeline is up to the person involved.

The length of the detox can also be tailored to specific needs and goals. For some people, a short break is enough to help reset daily habits; others require a longer pause. It’s also possible to incorporate mini-detoxes into the routine.

Instead of going cold turkey, some people prefer to spend a couple hours away from the screen every day. The key is to use the time carefully. That way, people can really consider their relationship with technology. It also helps them to focus on areas where lasting changes can be made.

Possible benefits of a digital detox

A growing body of research suggests that reducing screen time could improve emotional health, and the benefits these detoxes provide are impressive.

One of their biggest influences revolves around sleep quality. Remember, the blue light emitted by screens can disrupt the production of melatonin, a hormone that helps to regulate sleep. This can make it harder to both fall asleep and stay asleep. But people may be able to correct this pattern by reducing screen time, especially before bed, and getting restful and restorative sleep may have a huge impact on their overall well-being.

Less screen time means fewer distractions, which can make it easier for people to complete tasks. It may sound obvious, but it’s a big win in today’s world. Researchers have found that people’s attention spans are shrinking dramatically, and the internet is likely to blame.

Being more present can also help strengthen relationships. It may help people to focus on genuine, face-to-face interactions. In other words, it may help to create a deeper sense of connection, which is important for mental health and happiness.

There’s another obvious factor to consider. A digital detox means stepping away from all the noise that exists online. That gives people a chance to escape constant comparisons, negative news cycles and unrealistic portrayals of life. A small study showed cortisol levels dropped after cutting back on social media. (Cortisol is a hormone the body releases in response to stress. Cortisol affects many functions in the body, including stress response, metabolism, inflammation and the immune system.) 

7 ways to detox from social media

A person with long red hair holds their smartphone.

There are plenty of practical strategies that can help people unplug. Anyone interested in detoxing from social media can check out the ideas below:

  1. Create tech-free zones. Keeping phones out of shared living spaces can improve conversations and connections with family and friends.
  2. Download the right apps. Certain apps make it easy for people to temporarily block sites when they need to focus. These apps can also help track the amount of time users spend scrolling. 
  3. Explore new hobbies. People can engage in offline activities to replace time formerly spent on social media. 
  4. Set boundaries. Silencing social media during work or family time can help people stay present.
  5. Stay offline before bed. Studies suggest that staying offline before going to bed helps improve sleep quality.
  6. Turn off notifications. Turning on the "Do Not Disturb" function on a cellphone or other electronic device allows people to avoid alerts that aren’t important.
  7. Use traditional devices. Relying on things like regular alarm clocks instead of phones can help reduce screen time.

Key takeaways

Americans spend a lot of time on their phones. While it may be hard to step away from the screen, there are ways to help log off. The benefits may be worth it. It gives people the opportunity to step away from social media and prioritize real-life experiences instead. Digital detoxes have also been associated with benefits like better sleep, less stress and improved focus. They don’t have to be extreme, either. Even putting the phone away for a few hours can make a difference by the end of the day.

Frequently asked questions (FAQs)

A digital detox can last just a few hours and still help. If it doesn’t, people can always try going screen-free for a full day or a weekend. The timeline is completely flexible.

Digital detoxes can help to support mental health. However, they come with some downsides. People might miss important messages from loved ones. They could also fall behind on work or school tasks that need the internet. They may even feel bored and restless without their usual screen time. Still, it’s important to remember that this downtime provides opportunities to explore new activities and interests.

Students can do a digital detox by taking breaks from screens during meals or before bed. They can also pick screen-free days or weekends to read, exercise or spend time with friends. They should tell their teachers about the detox before they begin. That way, they can have a plan in place to catch up on any missed work.

This content is for informational purposes only and is not intended to replace professional medical advice, diagnosis or treatment. Consult your health care provider if you have any questions about medications, vitamins or supplements you may be considering or changes to your wellness or health care routines.

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