Digital Detox for Mental Health
Written by Osteopath Simon Tasker
Digital Detox for a Clearer Mind
These days, it's almost impossible to escape from our digital devices. They help us stay connected, informed, and entertained but can also cause stress and drain our mental energy. Switching off and enjoying the moment can be challenging with constant notifications, updates, and social media scrolling. This is where mindfulness and taking a break from screens (digital detox) can help. By consciously reducing screen time and practising mindfulness, we can clear our minds, lower stress, and feel better overall.
How Too Much Screen Time Affects Mental Health
Most of us spend several hours a day using phones, computers, or tablets, often juggling work, social media, and other online activities. This can seem productive, but it leads to "digital overload," where the brain is constantly overloaded with information. This can make it difficult to focus, relax, and get quality sleep, resulting in higher stress and lower mood.
Studies have found that spending too much time on screens, especially on social media, is linked to feelings of anxiety, depression, and even a fear of missing out (FOMO). The endless flow of information can also leave us feeling disconnected and drained, even though we’re always "plugged in." Getting stuck in a loop of checking notifications and scrolling through content is easy, with little time left to be still and reflect.
What is a Digital Detox?
A digital detox means taking a break from using electronic devices like your smartphone, computer, or tablet. The aim is to cut down on screen time and make room for other activities, which helps give your mind a chance to rest and reset. This doesn’t mean you must go completely offline for days—although that could be beneficial. It can be as simple as setting certain times when you won’t use your devices.
Using Mindfulness with Digital Detoxing
Mindfulness means being fully present in whatever you're doing without getting lost in thoughts about the past or future. It’s about paying attention to the moment, whether eating, talking to someone, or even sitting quietly. Combining mindfulness with digital detoxing can help you reconnect with yourself and the world. Here are some practical ways to do it:
Set Screen-Free Times
Choose specific times when you put your devices away each day. This could be the first hour after you wake up, during meals, or the last hour before bed. Use this time for mindfulness activities like meditation, journaling, or simply enjoying a quiet moment.
Turn Off Non-Essential Notifications
Notifications are made to grab your attention and often disrupt what you're doing. Switch off any that aren’t essential to help you stay focused and create a calmer environment.
Try a Short Digital Detox Challenge
Give yourself a 24-hour break from all screens once a week. Spend this time enjoying nature, doing hobbies, or connecting with friends and family. Notice how you feel before, during, and after the break—you might find that even a short time offline makes a big difference.
Be Mindful About Digital Content
Make intentional choices about how you consume content; instead of endlessly scrolling or binge-watching shows, set time limits and choose things that add value to your life. Practise gratitude by appreciating technology’s benefits while being aware of its downsides.
Use Technology to Support Mindfulness, Not Distract You
While a digital detox aims to reduce screen time, technology can still be helpful. Use apps that guide meditation or relaxation exercises, but be sure to set boundaries so they support your mindfulness rather than adding more screen time.
Benefits of Combining Mindfulness and Digital Detox
When you bring mindfulness and digital detoxing into your routine, you may notice positive changes, such as:
Better Focus and Productivity
With fewer digital distractions, you can concentrate better on tasks and get things done more efficiently.
Improved Sleep
Using screens late at night can make it harder to sleep because of the blue light from screens. Reducing screen time, especially before bed, can help you sleep more deeply and wake up refreshed.
A Brighter Mood
Taking regular breaks from technology can lower stress and make you feel more relaxed. You can use this screen-free time for activities you enjoy, like reading or walking.
Stronger Relationships
When not distracted by screens, you can be more present with the people around you. This can lead to deeper conversations and a stronger connection with friends and family.
Easy Tips for Getting Started
If you’re new to digital detoxing and mindfulness, start with small steps and gradually increase your screen-free time. Here are some tips:
Set a Timer: Start with short breaks of 5–10 minutes and slowly extend them. Use a timer to remind you to take regular screen-free breaks.
Create Device-Free Zones: Make designated areas of your home screen-free, like the dining table or bedroom.
Plan Digital-Free Activities: Schedule activities that don’t involve screens, such as going for a walk, doing yoga, or spending time with loved ones.
Digital detoxing and mindfulness aren't about rejecting technology—they’re about finding a healthy balance. By making small, intentional changes, you can enjoy the benefits of being connected without feeling overwhelmed. Why not start today? Put down your phone for a moment, take a deep breath, and notice how it feels to be in the present. Your mind will thank you.
References:
Melissa G. Hunt, Rachel Marx, Courtney Lipson, Jordyn Young. No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 2018; 751 DOI: 10.1521/jscp.2018.37.10.751
Boers, E., Afzali, M. H., & Conrod, P. (2019). Temporal Associations of Screen Time and Anxiety Symptoms Among Adolescents. The Canadian Journal of Psychiatry.
Keles, B., McCrae, N., & Grealish, A. (2019). A systematic review: the influence of social media on depression, anxiety and psychological distress in adolescents. International Journal of Adolescence and Youth, 1-15.
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