We’re all pretty much glued to our screens, so let’s face it. Sometimes I can’t even remember the last time I went a full hour without checking my phone (yikes!). Yet somehow our brains almost drown in digital noise between endless Zoom calls, Instagram scrolling and that addictive TikTok feed. But here’s the thing: it’s no secret that technology has made our lives easier in countless ways, but it’s also tearing up our ability to focus, chill, and just exist. I was there, done that, hurt myself by hitting the pause button on all things digital.
Understanding Digital Overwhelm
Think about when phones were only phones — not supercomputers with cameras and apps. It seems like ancient history, those days. On average today’s person spends 7 hours and 11 minutes looking at screens daily, or if you want a better way of thinking about it, that’s a full time job looking at screens. And honestly most of us are probably over that (that’s me! guilty). Continuous partial attention has become what we call the constant flow of notifications, emails and social media updates that we’re in for but never really paying attention to any of it. It’s like having 47 open browser tabs in your mind, and none of them were quite working right.
The Science Behind Digital Fatigue
After all, our brains weren’t exactly designed for this level of constant stimulation. Our bodies release a bit of dopamine, the same feel good chemical as chocolate, every time we get a notification. No wonder we’re all addicted! Yet here we are, on a constant stream of mini rewards, and they are making us more anxious, less productive, and a serious mess of our sleep cycles. I came across a story recently that said blue light from our devices can suppress melatonin production for up to 3 hours, so going to scrolling down Twitter at midnight isn’t the best idea (been there), but you get the idea.
Signs You Need a Digital Detox
Physical Symptoms
Do you notice when your eyes feel like sandpaper after a day of staring at screens? Or perhaps you’re battling that greatest of tech-neck synptoms – I can assure you a lawyers are raking in the cash from our poor posture. You shouldn’t ignore these physical warning signs. Before I learned to change things up I started developing those horrible headaches personally. Don’t even get me talking about the weird thumb cramps caused by over scrolling (trust me guys it’s a real thing).
Mental and Emotional Red Flags
Even the mental toll—constant connectivity takes a physical toll, too—is more concerning. You’re not alone if you’re feeling more and more anxious, starting to have trouble focusing, or knowing that FOMO comes with every minute away from your phone. I’ve also noticed that my attention span has gotten embarrassingly short, sometimes I can’t even sit through a full TV episode without getting my phone. That feeling of feeling overwhelmed with information overload? Definitely not healthy, but totally normal in today’s digital landscape.
Practical Steps for Digital Detoxing
Start Small (Really Small)
No one’s asking you to just become a hermit and chuck your phone into the ocean (and sometimes I wonder if it wouldn’t be nice). To make lasting change, you have to start small. Start with a “no phone at breakfast” rule – those emails can wait until after your coffee. Try the ‘no phones in the bathroom’ rule (because we all do it and because let’s be real, it’s slightly gross). While these tiny changes feel minuscule, they could make a huge impact when it comes to disrupting the automatic screen checking habits.
Create Digital-Free Zones
A sanctuary, not a mini home office, your bedroom should be. The last two devices I’ve kept by my bedside have been my lamp and office — they ruined my sleep quality. And now, all the devices now stay in the living room at night, and it’s changed the game. Designate some other spaces as tech free zones as well, maybe the dining table, or the cozy reading nook that only exits as a reading nook in your dreams. So it’s so interesting to see how much more peaceful these spaces become when they’re not filled with screens and chargers.
Rebuilding Healthy Digital Habits
The 20-20-20 Rule
Here’s a neat little trick I learned from my optometrist: Look at something 20 feet away every 20 minutes for 20 seconds. Sounds simple (and really annoying like a boss) but it does help reduce eye strain. I have set gentle reminders on my computer that I’ve began doing, although I don’t do it perfectly, but even doing it occasionally makes all the difference. Thanks, your eyes will thank you later!
Mindful Technology Use
So why don’t you be more deliberate about your screen time instead of consuming content mindlessly? Ask yourself why you are reaching for your phone, before unlocking it. More often than not half the time I find myself doing it not because I actually need it. When you do use technology, make it count — use it for learning, connecting with loved ones, or making something meaningful, not just endlessly scrolling randoms’ vacation photos (we all need that occasionally, too).
The Benefits of Digital Detoxing
If you reduce your screen time, you’ll notice it pretty quickly. In a matter of days, many people say they sleep better, concentrate better and feel less anxious. Personally, I noticed once I wasn’t constantly interrupting what was on my head to check my social media that my creativity was flowing better. And not being tethered to your phone 24/7 feels incredibly freeing too.
Improved Relationships
Without those constant distractions you start paying attention to the little moments again: Your partners funny expressions, your kids random observations about life. People make real world connections deeper and more meaningful. Some of the best conversations i’ve ever had have been during “phone-free” dinners with a friend or two, you find everyone’s pretty interesting when you’re not competing for attention against screens.
Moving Forward
So remember the aim isn’t to cutout technology entirely (it’s neither realistic, nor something to be desired). Rather, go for a healthy equilibrium that functions well for you. Some of the days will be great, as will others. That’s absolutely fine. It’s just about making small, sustainable changes to your digital habits that make you feel more present and focused in your everyday life.
Creating Lasting Change
For keeping a healthier relationship with technology, flexibility and self compassion are the key. Just because you go back to old habits now and again doesn’t mean you should beat yourself up, simply notice it, observe, adjust and move on. Rather, consider it as a long period process – not a rigid set of rules. Because technology should be making our lives easier not controlling them.
Remember, if you consciously take one small step daily, these steps will all combine to get you a more balanced digital life. If it’s boundaries around work emails or phonefree meals, or you’re just more mindful of your screen time, you’re on a great path. If you read this whole article and didn’t check your phone at least once, you’ve already won! 😉
Frotpox 