Curious about a Digital ‘Detox’? Here’s What You Should Know
By Kostadin Kushlev, Psychology Professor at Georgetown University
In our hyperconnected world, the idea of unplugging from digital devices is increasingly appealing. From luxury retreats requiring guests to surrender their smartphones, to apps promising to help you quit other apps, digital detoxes are becoming mainstream. But do these tech breaks truly improve our mental wellbeing, or are they just another passing trend?
What Exactly Is a Digital Detox?
A digital detox broadly means taking a break from digital technology for a period of time. This can range from completely giving up all devices to more targeted approaches such as quitting social media, limiting use of specific apps, or silencing notifications. The motivations vary but typically include the desire to curb bad habits, regain control over attention, and spend less time staring at screens in favor of more productive or meaningful activities.
What Does the Research Say?
While personal stories and glowing reviews of digital detox apps and retreats abound online, such anecdotal evidence may be influenced by bias—for example, people wanting to justify the money spent on a detox program. Scientific research, particularly controlled studies, provides a clearer picture.
Encouragingly, current experimental studies suggest that digital detoxes can be effective. Research shows that taking breaks from social media has tangible positive impacts on mental health. One study found that reducing the frequency and number of smartphone notifications lessened stress and enhanced wellbeing. Other experiments found benefits when participants reduced or entirely stopped smartphone use for periods ranging from one week to a month. Importantly, these positive effects were more reliable when the detox lasted at least two weeks, while shorter detoxes (such as weekend-long total abstinence) showed little effect.
Interestingly, partial reductions in technology use, such as limiting smartphone time to an hour per day, produced similar or even longer-lasting improvements compared to complete abstinence. This finding casts some doubt on the value of costly, total tech-free weekend retreats. Practicing manageable changes like cutting down on app use may be more sustainable and beneficial.
The Social Benefits of Putting Your Phone Away
One universally good practice is to put phones aside when spending time with others. Whether sharing meals with friends or visiting a museum with family, disconnecting from phones tends to enhance social connection and enjoyment. Studies confirm that people feel better engaged and present during these moments when phones are set aside.
Designing a Digital Detox That Works for You
Not every digital detox works the same for every individual. Understanding why and how digital detoxes improve wellbeing can help you craft a personalized approach.
Professor Kushlev and colleagues conducted a field experiment known as the ‘dumbphone study.’ Participants were randomly assigned to block internet access on their smartphones for two weeks, turning their devices into basic phones capable only of calls and texts. Other internet access via computers was still available.
The results? Those on the dumbphone condition reported significant improvements in subjective wellbeing and mental health—including reductions in anxiety, depression symptoms, and anger—as compared to controls. The benefits were not only noticeable in mood but also in cognitive function. Participants showed enhanced ability to sustain attention on a monotonous computer task, reflecting a reversal of around 10 years of typical cognitive decline related to aging.
Why Do Digital Detoxes Help?
The study identified three key factors driving the benefits:
- Reduced overall digital media consumption – Simply using less digital content improved wellbeing.
- More free time – Participants gained roughly 2.5 hours daily for activities like reading or being outdoors.
- Fewer distractions – Without internet on smartphones, participants felt less distracted and better able to focus and enjoy tasks.
The researchers speculate that limiting easy access to constant digital stimulation may help people rediscover pleasure in activities requiring sustained attention and effort.
Practical Advice for a Meaningful Digital Detox
If you’re considering a digital detox, keep these points in mind:
- Identify toxic digital content: Recognize apps or online behaviors that negatively impact your mental health (such as doomscrolling on social media) and avoid or reduce them.
- Replace screen time with enjoyable activities: Dedicate time to hobbies, socializing, exercise, or other fulfilling pursuits.
- Minimize distractions: Limit notifications or internet access to reduce interruptions, allowing you and those around you to fully engage in activities.
Rather than aiming for complete and sudden tech abstinence, adopting smaller, sustainable changes appears more effective in improving wellbeing.
Final Thoughts
A digital detox doesn’t imply a need to quit all technology abruptly. Instead, strategically limiting and managing your digital diet with a focus on healthier habits and more rewarding activities can foster significant mental health benefits. So whether you choose a multi-week social media hiatus, a notification cleanse, or simply putting your phone away during family time, your mind and mood are likely to thank you.
Photo credit: James Clarke
Edited by Matt Huston
