What Are the Benefits of a Digital Detox?

From keeping up-to-date on the latest news to staying connected with our friends and family, electronic devices and social media use have many benefits. However, it’s important to take regular breaks from looking at a screen all the time.

In fact, excessive digital device usage can lead to mental and physical health symptoms, such as increased anxiety or headaches. That’s why taking regular digital detoxes or social media detoxes is so important, helping your mind and body relax.

Don’t worry, we’re not going to tell you to throw away your phones and laptops – we know they’re essential in an increasingly digital world. Instead, we’ll look at how you can tailor a digital detox to your lifestyle.

What is a digital detox?

Sometimes referred to as a technology detox, a digital detox looks to reduce the amount of time we spend looking at screens per day. Instead, digital detoxification encourages us to focus on the world outside, in-person communication, and non-digital forms of entertainment, such as reading books or taking long walks.

Similarly, you can also try a social media detox. The premise is pretty much the same as a digital or technology detox, except you're looking at cutting back on social media specifically, minimising time spent on the likes of Facebook, Instagram, and TikTok. This type of social media cleanse can offer the same benefits as a digital detox, helping you feel better about the relationship with your devices. 

How long should a digital detox last?

While many may think that a digital detox or social media cleanse requires you to go completely cold turkey from technology, it’s actually more about finding the right boundaries for your lifestyle.

For example, your job may require you to work at a computer all day – which can make a complete digital detox really difficult. However, by regularly scheduling short breaks from technology, either everyday or at weekends, you can still enjoy the benefits of a digital detox.

After all, the end goal of a technology detox is simply to reduce your time spent on devices, in whatever capacity you see fit.

What are the benefits of a digital detox?

If you’re still a little unsure whether you want to try a digital detox for yourself, take a look at the different mental and physical health benefits you could enjoy, below:

1. Improves sleep

Electronic screens give off blue light which disrupts your body’s ability to produce the sleep hormone melatonin, keeping your brain alert, aware, and active.

As such, avoiding screens at least 2 hours before bed may make it easier to get to sleep, minimising the disruption of melatonin. Additionally, this digital detox habit can help improve your sleep hygiene, leading to more regular, better quality sleep.

2. Looks after mental health

Many studies have linked excessive screen time to reduced mental health – particularly, too much social media use. The constant notifications from our phone and social media accounts can create the feeling that we are ‘always on’, making it more difficult to relax. As a result, this may lead to an increase in anxiety, depression, and even loneliness.

However, a social media cleanse or a digital detox can help manage these mental health concerns. Try taking regular breaks, seeing friends, or going on walks to help alleviate stress.

3. Creates healthier relationship with social media

Studies show a correlation between social media use and a spike in mental health issues.

In particular, people on social media typically only post the good parts of their lives and being exposed to this too frequently can cause you to compare your life, leading to feelings of self-doubt. You may also find yourself constantly scrolling through negative news stories and interactions that can leave you feeling depressed and isolated.

If you feel your relationship with social media has become toxic, try closing the apps or putting your phone away. With this type of social media cleanse, you can minimise your exposure to these negative elements and better enjoy the time you do spend on social media.

6 signs you may need a digital detox

If you do start to notice any of the following signs, it might be worth trying out a social media cleanse or a digital detox:

• You’re struggling to concentrate.
• You find it difficult to complete day-to-day tasks.
• You feel a compulsion to check social media apps.
• You’re experiencing obsessive thoughts about social media apps.
• You’re having difficulty sleeping or getting to sleep.
• You feel anxious when you’re away from electronic devices.

While it may be difficult to remove yourself from social media and going about your day looking at no screens may seem impossible, it’s important to take that first step to prioritise your health.

How do I take a digital detox?

While taking a digital detox can be tricky in an increasingly digital world, there are a few steps you can take to make it easier and ensure it works for you.

1. Take time away from screens

Taking regular breaks from looking at screens is a great way to get to grips with a digital detox.

Of course, some jobs involve spending a good portion of time looking at a screen, but outside of those hours, it's best to limit screen time to two hours per day. If you’ve got kids who can’t bear to be apart from their devices, try creating ‘tech-free zones’, areas of the house where smartphones and the like are off limits – such as in bedrooms or dining areas.

If you’re struggling with a digital detox yourself, try turning your phone off and leaving it in a drawer for an hour or two when you get home. You can also use your settings to limit the number of phone notifications, helping you avoid too many distracting pings.

2. Make a plan that works for you

For your digital detox to work, it’s important to create a bespoke plan that can accommodate your work-life balance.

For example, it's best to avoid screens at least two hours before you go to bed. Establishing a routine bedtime that works for your schedule can make this easier to manage. And if you know you like to spend some time in the morning on your phone, then try keeping your phone at the desk during lunch breaks to ensure a healthy balance.

It can also be helpful to write down your goals and what you want to achieve from a digital detox before you start one. With these set objectives, you can better assess whether your digital detox was successful and if you need to tweak your methods accordingly.

3. Plan activities you enjoy

When you're in the middle of a digital detox, one of the best ways to avoid looking at a screen is to plan fun and engaging activities.

If you and your friends have a similar schedule, try planning midweek dinners to spend your evenings talking and bonding with the people you love. Or you could try scheduling in a daily walk, which you can either do with friends or on your own.

The idea here is to have something to keep your mind occupied, helping you stave off the urge to scroll. After all, social activities are good for both the mind and body, so they're a great digital detox method.

4. Put your phone away at meals and before bed

Not only is it a good idea to put your phone away before bed, it’s a great idea to do so during meals too.

Studies have shown using phones at the dinner table make us feel less present and less engaged with the friends and family we’re eating with. That means, we don’t experience the mental health benefits of spending time with others.

Try leaving your phone in your bag or putting it in another room during mealtime. This might be difficult at first, but even just a simple 15-minute device-free meal can help you feel more present, grounded, and in tune with those around us.

5. Use digital detox settings in your devices

Limiting the use of digital devices yourself can be tricky, but there are apps available to help you on your digital detox journey.

For example, you can download apps that limit access to social media during certain time periods. Additionally, most smartphones can automatically switch to ‘do not disturb’ at a specific time or even location, which you can schedule in your phone’s settings.

However, if you do need to use your phone late at night, try using your device’s ‘night mode’ setting. Again, this an option that you can schedule to turn on at a certain time every night, and it will automatically dim the brightness. This turns the screen to an orange light, which may be less harsh than the usual blue light that can disrupt your sleep.

Worried about how your phone or social media is affecting your mental health? As Benenden Health member you can speak to a medical professional on our 24/7 Mental Health Helpline for advice and support. Alternatively, for more guidance on how to care for your mental health at home or ways you can reduce stress, head over to our Be Healthy hub.