欧博官网Digital detox: Benefits, challenges, and how t
A digital detox is a period in which a person reduces or completely stops their use of electronic devices such as a smartphone. Specifically, people may limit their overall screen time or access to social media.
A digital detox may look different for every person who tries one. Generally, it involves limiting the use of social media, smartphones, or other electronic devices. Some people may stop their use of technology altogether.
Potential benefits of a digital detox include improved mental well-being and better sleep, although some people may experience feelings of isolation or missing out.
What is the purpose of a digital detox?
Social media platforms and other forms of digital technology use features such as personalized algorithms to encourage prolonged and habitual use of electronic devices.
The exact goals of a digital detox may vary from person to person, but many people simply want to reduce their smartphone use and reliance on technology.
Sometimes, people may feel that social media or their smartphone is interfering with their daily life or affecting their mental health. Trying a detox may help people reconnect with their life outside of digital media.
Some people may find that they unintentionally go on a digital detox, through losing a phone or going on a vacation in which they have no Wi-Fi or digital connection.
Benefits of a digital detox
A 2025 review suggests that a digital detox can offer the following benefits
A 2024 review concludes that digital detoxes can significantly reduce depressive symptoms and may encourage real-world interactions. It found no significant effects on stress, life satisfaction, and mental well-being, but suggests this may be due to external factors.
A 2023 study limited social media use to 30 minutes per day for two weeks for 31 adults. Study participants continued to have lower smartphone use two weeks after the end of their detox.
The study also observed significant improvements in sleep quality, which continued to some extent after the detox finished.
A 2024 review also suggests that digital health interventions may help to increase the total daily step count of college students, but observed no significant changes in sedentary time or light, moderate, and vigorous physical activity.
Becky’s story: Feeling able to relax
“Especially right now, I don’t think it’s a surprise that many of us feel more anxious when we consume more news and media. My digital detox was long enough that I felt some of my worries about the state of the world melt away. It was easier to relax when I wasn’t inundated by the catastrophe of the day.”
Cassandra’s story: More time in the day“I realized how much time I truly had in my day if I wasn’t stuck on my phone for hours. I took up hobbies that I had always wanted to start; gardening and voice lessons were two that I had been putting off for a long time because I never felt I had the time.”
Potential drawbacks of a digital detox
During a digital detox, people may experience the following:
a sense of alienation or missing out
cravings to use their phone or go online
increases in screen time for other activities, such as watching television
However, a 2025 review suggests these effects are usually temporary.
People may also experience feelings of loneliness if they restrict their digital interactions with people but are unable to interact in person. Some people may feel increased anxiety that friends or family cannot reach them in an emergency.
The benefits of digital detoxes vary among studies. Other factors can contribute to mental health, so there is no guarantee that a digital detox will improve every person’s mental health or life satisfaction to the same extent.
More research may be necessary to determine the best approach to a digital detox, including whether this should vary from person to person.
Becky’s story: Loneliness
“I went on a cruise by myself where I didn’t know anyone. I’ve traveled solo countless times and never had any issues with loneliness. But this time, because I didn’t have a digital connection to people back home, the feeling of aloneness was stronger. There were so many times I wanted to shoot off a quick text to a friend when I saw something I thought they’d like. I’d reach for my phone before I realized that was impossible.”
Cassandra’s story: Overwhelm“Funny enough, one of the downsides was when I got back on socials, I had so many messages of memes and content that I felt so overwhelmed and ended up not even looking or watching more of it. I just didn’t care as much any more. Initially, the feeling of being left out was pretty heavy, but after the first week or two, I felt so empowered and in control of my life and my day-to-day.”
Who is suitable for a digital detox?
Anyone who wants to try a digital detox can. Smartphones are an integral part of life for many people, and may be necessary for communication, travel, work, and more.
However, there is no set process or timeframe for a digital detox. For example, people can block or add time limits to specific social media applications while keeping access to their messages and other practical tools on their phone.
Parents and caregivers may also wish to try a digital detox with their children if they feel digital devices are interrupting their time together or having other negative effects.
People may wish to try some form of digital detox if any of the following apply:
How to start a digital detox
It is important to note that there is no single way to carry out a digital detox; the process may look different for each individual.
The following tips may help people who want to try digital detoxing but don’t know where to start:
add timers to social media apps
delete or log out of certain apps from their phone
read a physical book instead of an eBook
put phones out of reach during certain times of day, such as during meals
turn phones off or put them on airplane mode overnight
replace phone alarms with a physical alarm clock
meet with people in person instead of talking over social media
spend time outdoors without taking a phone
Becky’s story: Planning ahead
“There is no right way to do a digital detox. Depending on your personality and typical media usage, it could be harder for you to disconnect than it is for someone else, and that’s okay. Introverts like me, who reenergize by enjoying some alone time, may have fewer challenges with a digital detox than someone who’s more extraverted and craves frequent interaction. […]
Before trying a digital detox, spend some time brainstorming about what could be your biggest struggle. Are you worried about feeling lonely? Does being alone with your thoughts make you uncomfortable? Is your biggest concern that loved ones won’t be able to reach you in an emergency?
Create strategies for how you’ll handle those challenges before you go dark. If you’re worried about isolation, surround yourself with a real-life support system. Maybe you take a friend with you on that digital detox vacation or join a group tour. If you’re worried about what your family will do in an emergency without you, make sure they have the phone number for a trusted friend who can stand in for you.”
Overcoming challenges
If someone experiences negative feelings during a digital detox, such as a sense of missing out or loneliness, it can be challenging to continue with the process.
People may find it easier to continue with a digital detox if they can find other ways to occupy their time. This could include taking up a new or old hobby, meeting up with a friend in person, or exercising.
Cassandra’s story: Overcoming feeling left out
“The biggest challenge I faced during this time was feeling left out of the loop. So many people get their news, entertainment, and local events through social media. I would hang out with friends and they would reference memes or an event happening this weekend only, and I felt like I was so out of the know.
It was challenging, but I stayed committed and let them know I was doing this. In exchange, they would be supportive by having regular hangouts during the week to catch me up on anything worth noting. It helped me stay sane and still feel somewhat informed without indulging in the media landscape myself. It brought a greater connection with my friends and I quickly felt at peace, even feeling that ‘FOMO’.
[…] Having support is huge and informing your friends and loved ones will make a world of difference.”
Choose a personalized approach
A 2021 review states a digital detox may involve limited use of certain types of applications, branded media, or digital interactions. They suggest it should involve voluntary, intentional breaks from a single device, rather than all digital devices in a person’s possession.
Another 2025 review states that a personalized approach that considers an individual’s habits and needs is more likely to help someone stick to their detox and reduce feelings such as loneliness or cravings.
The extent to which a person limits or stops use of digital media and devices should depend on what they feel comfortable with.
Some people may prefer to totally quit using all digital devices for a short set period. Other may prefer to start by limiting certain things and increase this over time if it helps them.
Summary
A digital detox typically involves restricting or entirely stopping the use of social media or smartphones. This process may look different for each individual.
Potential benefits of a digital detox include improvements in mental health, more time for other activities, better sleep, and increased in-person interactions. However, some people may also experience feelings of loneliness or missing out.
Anyone can try a digital detox. People can start by replacing digital activities, such as scrolling social media, with real-life activities or set time limits on certain apps.