What Exactly Is a Digital Detox—And How Do I Do it?

A guilt-free hiatus from social media? Yes, please.

Most of us can agree that social media feels all-consuming. From feeling the urge to catch key snippets of televised events you missed on Instagram to adding viral quips from TikTok videos to your vocab, there will always be a reason to stay online— all the time.

But once upon a time, we didn’t have this seemingly incessant craving to know everything about everyone. We’re talking about the pre-FOMO era here. If the apps on your phone are consuming your time, it might be time for a virtual cleanse. Here's what you need to know about a digital detox including what it is, how it works, and signs you may need one.

What Is a Digital Detox?

A digital detox is an intentional decision to reduce or stop the use of time spent on devices, says Pam Skop, LMHC , a licensed mental health counselor in New York City. But before your eye twitches thinking, "But, I have to clear my email inbox daily,” or “I read on my Kindle every night before bed,” know that everyone’s digital detox will look different—and you don’t have to take a complete hiatus from everything with a screen. People detox from a certain app or all social media, she adds.

Kim Hertz, LCSW-R , a psychotherapist at NY Therapy Practice concurs. She says you can customize your detox to work best for you. Setting realistic goals is necessary because so many people work on a laptop for 40+ hours a week.

“Digital detox can take different forms, such as no social media use in the evening or limiting the use of all digital devices for a set number of hours or days,” says Hertz.

Related: The Biggest Wellness Trends for 2024, As Predicted By Experts

Why You Should Take a Digital Detox

When you feel glued to the group chat with your besties or Slack messages from your coworkers, it’s no wonder you forget to take in your surroundings. Whether taking a brief moment to listen to the chatter around you at a coffee shop or pausing to look out the window from your desk, the message is the same—You can benefit from adding more grounding moments into your day-to-day life.

“People do digital detoxes to reduce stress or distraction, improve attention, limit their addictive tendencies toward electronics, or increase social interaction,” says Bridget Jones, PsyD , a licensed clinical psychologist.

Jones points to a 2017 survey from the American Psychological Association (APA), which found that 65% of Americans reported that they “strongly agree” that taking a digital detox is important for their mental health. But doing one that makes sense for you is the tricky part. According to the same survey, only 28% of respondents successfully did one.

How to Do a Digital Detox

Reducing screen time sounds daunting, but the experts say there are several ways to set yourself up for success. There isn’t just one way to do a digital detox. Here are some ideas on how it's done.

Establish Flexible Daily Boundaries

Hertz suggests setting small goals to start rather than aiming to quit everything cold turkey. “If you are on social media for four hours a day, be reasonable with your initial expectations and start with no social media 20 minutes before bed,” she says.

Once you get used to this schedule, you can begin upping the ante by making it a goal to avoid scrolling right after waking up. That’s another 20 minutes!

Skop makes it a point to be phoneless first thing in the morning. “This routine gives me more framework around phone usage and keeps me accountable." As you experiment, you will find a cadence and structure that works best for you.

Make Yourself Less Available

One way you can reclaim power from your phone? Turn off notifications and uninstall the social media apps you can’t get enough of.

“The fewer distractions you have, the easier it will be to stick to a detox as it makes it harder to access the digital world,” Hertz says.

If you’re uncomfortable with silencing notifications or deleting apps off your phone, you can set reminders on your phone to disconnect from text messages or social media, Skop says. This can look like “take 10 minutes to breathe” or “don’t look at texts for two hours.”

She adds that adding reminders can be very beneficial for your mental state. Another strategy is to set time limits for using social media apps.

Plan Before Taking a Lengthy Detox

Taking a big step back from technology will shake up your daily routine in a big way, Hertz says. So plan accordingly. This is especially important when powering down for longer periods.

“Don’t plan to disconnect entirely, especially if you have a big life event or upcoming work deadline that requires you to be online,” she says.

Define what the digital detox will look like for you, including how much time you plan to unplug from your devices and which ones you want to spend time away from, suggests Jones. “Make a realistic plan for when and how long the detox will last. Setting limits around your detox time will likely make you more successful.”

Hertz suggests that a healthy goal could include setting your phone on airplane mode for 24 hours on a weekend when you don’t have much going on. Or, check your calendar, look for an open weekend, and plan to use your devices sparingly, says Skop. “Try to use your phone only for things you need and stop checking emails and social media."

Alternatively, if you have a big international trip coming up (and it’s not for work), try to reserve phone time for moments when you’re connected to wifi—and skip the expense of a roaming data plan, says Skop. “It can be a challenge since we are so connected to our devices, but there can be something freeing about trying something new."

No matter the length of time you choose, let your friends and family know about your detox so they don’t worry about you. “Your response time will likely be longer, so let them know that it’s not personal but rather a reflection of your disconnection from electronics."

Signs You Could Benefit From Digital Detox

The truth is, we all need less screen time, says Hertz. “The reason to start a digital detox is to take a break from the simulation and demands of technology."

However, there are several key signs you might need to reduce your digital usage ASAP. Here are some key indicators that a digital detox is just what you need.

You’re on Your Phone While Spending Time With Others

Do you regularly doom-scroll when enjoying meals with your friend, partner, or family member? If so, you’re a great candidate for a digital cleanse.

“Spending time on social media and using screens usually means less in-person interactions and connection with significant others,” says Hertz.

Technology can rob us of our ability to be present with ourselves and others, she adds. “A digital detox can help you become more engaged, available, and able to communicate in meaningful ways with the important people in your life."

And, though it can feel like you’re satisfying your need for human connection via digital platforms, Skop says it’s not the same as in-person interactions, where you observe the other person’s energy and body cues.

You Feel Burnt Out and Unable to Focus

It’s pretty simple. Humans are not meant to consume as much information as we do daily, says Skop. Constantly absorbing information from various apps and forms of communication is overwhelming and exhausting. Plus, routine exposure to digital content affects your attention span and ability to focus.

“The digital world creates a cycle of urgency and continuous engagement,” says Hertz. “Alerts, messages, and notifications all interfere with our ability to stay focused and engaged.”

But it’s not your fault. Access to a never-ending influx of information in the palms of your hands means your brain constantly releases dopamine , making technology addictive. You’re rewarded with short-term gratification all the time.

Jones describes this effect as popcorn brain. “Does it feel like your brain is a popcorn machine, rapidly popping from one activity to the next? This may be a result of smartphone use, which provides you with constant stimulation and relief from boredom."

This endless gratification cycle can reduce your brain’s ability to remain attentive for long periods. However, removing digital distractions can help boost your efficiency and concentration on a single task.

You’re Comparing Yourself to Others Online

One of the tell-tale signs you’re spending way too much time focusing on what other people are doing online is when you begin to think you aren’t doing enough, says Jones. This creates an illusion that you are somehow behind or less than.

“Since we often see a highlight reel of someone’s life on social media, it can be easy to compare ourselves to others and think their life is so much better than ours when we don’t know the whole story,” says Skop.

This vicious comparison game amplifies when your relationship with your body and food becomes impacted. Skop says subtle messages on digital platforms can easily and secretly occupy your mind. “There is so much information out there that’s detrimental when it comes to body image and messaging around food, and I very often see this impacting my clients," she says.

Think of taking time away from social media as an act of self-love—you’re protecting yourself from the inevitable comparison.

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