The Rise of Digital Detoxes: Everything You Need to Know and How to Do It

You’re on the couch watching TV, and somehow your phone ends up in your hand again, and without even realising it, you’re mindlessly scrolling through TikTok for the fifth time in 20 minutes. Sound familiar? In a world where we’re perpetually glued to our screens, we’re becoming addicted to the digital noise, leaving us overstimulated and mentally drained.

So, it’s no surprise that a digital detox has become the go-to move for anyone looking to hit the reset button and reclaim their sanity. Here’s our six-step plan to help you hit refresh on your digital habits.

Step 1: Understand what a digital detox is

Before you think you need to ditch all technology forever (spoiler alert: you don’t), it’s important to understand what a digital detox is. Worry not; digital detoxing doesn’t mean you have to run off to a remote cabin in the bush and start weaving shoes out of ferns. It’s simply about taking a break from technology to reconnect with the world around you, reset, and practice focusing on one thing at a time.

Step 2: Identify bad habits

Take a moment to assess how much time you’re spending in front of screens. Do you check your phone first thing in the morning or last thing at night? You might be surprised (and a little horrified) by how often you reach for a device. Try tracking your screen time with built-in features or third-party apps to pinpoint areas where you need to unplug.

Step 3: Set boundaries

Like any good relationship, boundaries are key to a healthy tech-life balance. Set limits, like no phone after 9 p.m. or no checking emails before coffee. Then, create “screen-free zones” in your home, like the dining table, the bedroom, or the bathroom (yes, even there). Trust us, your dinner companions will appreciate not competing with your phone for attention, and it’ll help break the habit of checking your phone as soon as you sit down.

Step 4: Fill your time with offline activities

A digital detox gives you the gift of time, so use it wisely. Start small—go tech-free for a few hours each day. Go for a walk, read a book (not on a Kindle, a real one), take up a physical hobby, or have a conversation with someone who isn’t a chatbot. It’s all about giving your brain a break from the constant digital stimulation and reconnecting with the physical world around you.

Step 5: Try a weekend detox

If you’re feeling particularly bold, go all in for a weekend. Turn off your devices, leave them in another room, and embrace the offline world. You might even rediscover the joy of staring at the stars instead of your screen. It sounds radical, but it’s wildly refreshing. When you emerge from your digital cocoon, you’ll feel like you’ve just had a spa day for your brain.

Step 6: Reintroduce tech mindfully

Once your digital detox is complete, ease back into tech with intention. Be mindful of how, when, and why you use technology and avoid the old trap of mindless scrolling and checking your phone every five minutes. Instead, focus on using technology for more meaningful tasks, whether it’s catching up on work, connecting with loved ones, or learning something new.