Do you need a digital detox?

Did you know…

• 53% of people wake up at night to check their phone
• Brits get an average of 146 notifications on their phone every day
• Digital overuse is not only a ‘younger generation problem’, with 45% of over 65s admitting to being hooked

Ever since the introduction of the internet to the public in the early 90s, people have raised concerns about what it means for their health. As early as 1998, a criteria for internet addiction was published, saying that any individual who fulfilled five of the following eight criteria would be regarded as ‘internet addicted’:

• Preoccupation with the internet
• A need for increased time spent online to achieve the same amount of satisfaction
• Repeated efforts to reduce Internet use
• Irritability, depression, or mood instability when internet use is limited
• Staying online longer than anticipated
• Putting a job or relationship in jeopardy to use the internet
• Lying to others about how much time is spent online
• Using the internet as a means of regulating mood.

Public awareness of the dangers of digital overuse continued to spread, and it wasn’t long before no-screen retreats and awareness-raising campaigns were popping up all over the world – the ‘digital detox’ was born and was even added to the dictionary in 2013:

Digital detox (n): a period of time when a person does not use digital devices such as smartphones or computers, especially in order to reduce stress and relax (Oxford dictionary)

Do you need a digital detox?

Firstly, you’re not alone in considering this. With digital overuse being known to cause emotional, physical, social and professional issues, over a third of people in the UK have felt the need to take a digital detox.

It can be difficult to realise that digital over-use related issues are developing, considering all the benefits from our devices. Warning signs include:

• Needing to spend increasing amounts of time online to achieve satisfaction.
• Constantly thinking about your devices or feeling restless without them.
• Using your devices to escape difficult thoughts or emotions.
• Lying to others about your digital use.
• Noticing physical symptoms like eye strain, headaches or back aches.

If you notice even one of the above symptoms, consider it a warning that a problem might be starting. If you have multiple symptoms, you might want to consider a digital detox (keep reading!) or getting professional support.

Considering a ‘digital detox’, but not sure where to begin?

An important finding from behavioural science studies is that the effectiveness of a digital detox varies significantly depending on the person and the detox strategy – there is no one size fits all. Discovering what might be leading you to digital overuse and creating a tailored strategy that fits your needs is the key to an effective digital detox.

We’ve created a workbook with all you need to know – from identifying what’s leading you to digital overuse to practical tips and tricks for creating the right digital detox for you. 

Download our free booklet 'Digital detoxing – a workbook and guide'.

For advice specifically around social media, including identifying the benefits and pitfalls, and tips for healthy social media use, see our Healthy Social Media Booklet.

An Oxford University study showed that healthy digital use is all about the ‘Goldilocks effect’ – finding what’s “just right” for you. By regularly pausing to reflect on our digital habits and experimenting with screen-free alternatives, we can ensure that our digital lives remain an enriching part of our existence rather than a source of stress or disconnection. A digital detox isn’t about rejecting technology, but about finding harmony between the digital and the physical worlds.

Some general tips for taking control of your screen time

1. Set specific time limits for device/app use with Apple’s Screen Time or Google’s Digital Wellbeing. 
2. Create tech-free zones (such as bedrooms or dining tables).
3. Plug your phone in outside your bedroom at night (go old-school with an alarm clock instead).
4. Check your notification settings for each app and disable any that aren’t important.
5. Schedule your phone’s ‘bedtime mode’ (Android) or ‘sleep focus’ (Apple) to come on before you usually go to bed (two hours of screen-free time before sleep is recommended).
6. Set reminders to take a no-screen break during work or study time (every 30 minutes is recommended).
7. Have an alternative to hand – sometimes we just reach for our phone out of boredom and convenience. Get into the habit of having a book, journal, sketchpad or something else engaging to hand or near your phone to give yourself an offline option.

Ultimately, balance is the goal — using technology to enhance our lives, not dominate them. The more intentional we are in our digital choices, the more we can enjoy the benefits without sacrificing our emotional health, relationships, and sense of self.Remember: It’s not about perfection. It’s about progress. Embrace the process of finding balance and allow yourself the space to recalibrate as you move forward.

More about this topic

You may find our recent webinar and resources helpful. Watch the webinar and access the resources here.