Digital Detox: Why We Need to Unplug Regularly

I was out walking with my youngest son a few months ago and I remember this distinct moment when I had a thought to check my phone, so I went to and it wasn’t in my pocket, I honestly had a heart-sinking, sickly feeling wave over my entire body as I thought I’d lost my phone. I know so many of us have this same feeling about phones and various other things and I’m not suggesting it would be in any way a convenient thing, to lose your devices (It wouldn’t, it would be highly INconvenient!) but my realisation here was, I put my body there into fight and flight because of a PHONE. I couldn’t help thinking there was something quite wrong here – when had I become so reliant upon an object outside of myself, why does so much of my mood depend on this little convenient object, and when did I give all of my power and attention away to this tiny little (albeit convenient in this modern world) screen…?

In today’s crazy connected world, Digital devices are for most of us, unfortunately an inseparable part of our daily lives. These include (but not limited to) smartphones, laptops to social media and streaming platforms – screens dominate our personal and professional spaces! While these tools can and do offer convenience and entertainment, our dependence on them has given rise to a modern challenge: Digital Overload. Digital Detoxing, or taking intentional breaks from screens should now be seen as a vital practice to maintain mental, physical, and emotional well-being. Let’s take a look at why we should all incorporate regular Digital Detoxes into our routines and the remarkable, undeniable benefits they will bring.

The Digital Dilemma

The ubiquity of Digital devices has created a culture of constant connectivity. We’re available basically 24/7! According to recent studies, the average person spends over seven hours a day on screens, often juggling multiple devices at once as well. This perpetual engagement has led to several societal and individual problems, let’s break these down:

Mental Health Strain: Overuse of Digital platforms, especially social media, is linked to increased rates of anxiety, depression, and low self-esteem. The constant comparison to curated online lives can distort self-image and exacerbate feelings of inadequacy.

Cognitive Overload: The barrage of notifications, emails, and updates fragments our attention, leading to diminished focus and productivity. Multitasking between apps and tasks can impair memory and decision-making abilities. Can you relate to this? I know I absolutely can!

Physical Health Concerns: Prolonged screen time contributes to eye strain, poor posture, and disrupted sleep patterns, often caused by the blue light emitted by devices.

Weakened Social Connections: Ironically, while Digital tools promise connection, excessive use can hinder real-life relationships. Many find themselves physically present but mentally distant and checked out, engrossed in their screens. I’ve been out with many friends/family members who, while we’ve been sitting in cafes/bars etc, have been on their phones constantly and not been present for time together at all.

Why We Should Do a Digital Detox

A Digital Detox involves stepping away from screens to recharge and reconnect with the non-digital aspects of life. It’s blooming crucial that we do regular Detoxes from the screens and here are some reasons why – To restore balance; Detoxing helps recalibrate our relationship with technology, ensuring it serves as a tool rather than a tether. It enhances our presence, meaning being screen-free allows us to fully engage in conversations, experiences, and relationships, which can only help create deeper connections and mindfulness. And lastly, it can absolutely help boost our productivity! Breaks from Digital distractions can improve focus, creativity, and efficiency, enabling us to tackle all tasks with a renewed sense of clarity.

Benefits of Regular Digital Detoxes

The advantages of unplugging go far beyond temporary relief from screen fatigue. Consistent Digital Detoxing can lead to transformative changes in various aspects of life and I’m excited to explore these together:

• Improved Mental Health: Stepping away from social media and information overload reduces anxiety and stress. It creates space for introspection and emotional regulation. Not constantly comparing ourselves to others online and living FULLY in our own lives. Concentrating on this is bound to have only positive ripple effects.
• Enhanced Sleep Quality: Limiting screen use before bedtime promotes better sleep by reducing blue light exposure, which interferes with melatonin production (the hormone that regulates sleep). There are amber or brown tinted glasses you can get to avoid the blue light in the evenings but the best way to do this anyway is to try stopping screen time up to 3 hours before bed. You can also have dim red lights on in the evening too (look at purchasing red light bulbs!) – have a look at the amazing benefits of red light therapy!
• Stronger Relationships: Spending quality time with loved ones without the distraction of devices deepens your bond and nurtures genuine interaction. There is no greater gift you can give someone than your complete, uninterrupted, undivided attention.
• Increased Creativity: Unplugging allows the mind to wander, sparking fresh ideas and perspectives often stifled by constant Digital input. It allows room for imagination and contemplation of our OWN thoughts and feelings. We lose this connection to self quite significantly unfortunately when we’re lost in the Digital world.
• Physical Wellness: Breaks from screens encourage physical activity, better posture, and eye health, alleviating the strain caused by sedentary Digital habits.

So put the phones, tablets, laptops, ALL OF THEM, put them down. Go make yourself a cup of tea, sit in the garden, or in your favourite spot, play with your kids or children of the family, write in your journal, do some yoga, walk through the local park or woodland, go touch some trees and just BE with yourself. Just BE. No other distractions, and see how you feel.

How to Start Your Digital Detox

Embarking on a Digital Detox can feel both exciting and challenging, I know. Over three days, you’ll navigate through various emotional, mental, and physical shifts. So I thought we’d explore, based on experience, a detailed guide to what you might experience and how each day builds on the last, leading to a renewed sense of balance and clarity. Let’s have a look:

Day 1: Awareness & Adjustment
The first day of your Digital Detox is all about breaking habits and becoming aware of how intertwined screens are with your daily life. It’s scary when you see how much you reach for your phone to fill in the ‘gaps’.

What to Expect:
Initial Discomfort: You might instinctively reach for your phone or feel a sense of FOMO (fear of missing out) as you disconnect from emails, social media, and notifications.
Restlessness: With newfound free time, you may feel unsure of how to fill the ‘gaps’ usually occupied by scrolling or browsing.
Mental Overload: Your mind might initially feel cluttered as it adjusts to the absence of constant Digital input.

How to Navigate:
Replace Digital habits with analogue activities, such as reading a book, journaling, or going for a walk. Establish a clear purpose for your Detox (very important) to stay motivated (e.g. improving focus, deepening relationships, or reducing stress). Most importantly, Allow yourself grace; it’s normal to feel a bit unsettled at first.
Key Insight: Awareness of how often you turn to screens is the first step toward meaningful change.

Day 2: Clarity & Connection
On the second day, the initial discomfort starts to fade slightly, making room for a clearer mind and deeper engagement with your surroundings.
What to Expect:
Mental Clarity: Without constant notifications and distractions, your thoughts may feel more organised and less fragmented.
Increased Presence: You’ll likely notice greater mindfulness in everyday activities, from savouring your meals to engaging in conversations, you’ll feel more present.
Emotional Fluctuations: A BIG one. Some emotions previously buried by Digital distractions may surface, but this offers an opportunity for reflection and growth, so keep your journals at hand!
How to Navigate:
Embrace this clarity by engaging in creative or reflective activities, such as drawing, meditating, or spending time in nature. Strengthen real-world connections by reaching out to loved ones for a phone-free catch-up or shared activity. And as mentioned, keep a journal to document any insights or emotions that arise during this time.
Key Insight: The absence of Digital noise reveals what truly matters, fostering deeper connections with yourself and loved ones.

Day 3: Renewal & Empowerment
By the third day, you’ll likely feel a renewed sense of empowerment and balance as you’re starting to fully embrace your time without constant screen time.
What to Expect:
Heightened Creativity: Your mind is now free to wander and innovate, sparking fresh ideas and solutions without all the outside noise.
Deeper Relaxation: Without the pressure to respond to notifications or scroll endlessly, you’ll experience a calmer state of being. This was HUGE for me, I basically allowed myself to relax deeper just through this Digital Detox.
Empowered Choices: You’ll gain a clearer understanding of which Digital habits serve you and which don’t, setting the stage for healthier long-term practices.
How to Navigate:
Reflect on the transformation you’ve experienced over the past three days. Plan intentional ways to reintroduce Digital tools into your life with clear boundaries (e.g. screen-free evenings or scheduled social media time). And celebrate your achievement! Consider making Digital Detoxing a regular practice to sustain these benefits.
Key Insight: By the end of your Detox, you’ll feel more in control of your relationship with technology, ready to approach it as a mindful tool rather than a constant companion robbing you of your attention.

Final Thoughts

As we’ve explored, a 3-day Digital Detox offers a powerful reset for all areas of your mind, body, and spirit. While the journey may start with discomfort, sometimes a lot of discomfort, it leads to a profound sense of clarity, presence, and empowerment. So whether you’re seeking better focus, deeper connections, or simply a break from the Digital whirlwind, whatever your purpose was for your Digital Detox, it really is a transformative experience worth embracing. So start, Just do it, make a plan. Make that commitment to yourself to gift yourself that TIME to explore well, You. Why not start today?

Digital Detoxing is not about rejecting technology, not at all, but redefining our relationship with it. By taking regular breaks from our screens, we can reclaim our time, attention, and well-being. It’s too common now in modern society to glorify being “on” and available at all times, so choosing to unplug is a radical act of self-care, self-love and mindfulness. Embrace this power of Digital Detoxing and discover a more balanced, fulfilling way of living in both the online and offline worlds. Also read: Virtual Meetings are Harmful: Zooming In on Brain Waves

“Technology has connected us all, but disconnected us from ourselves” – Naval Ravikant