Mental Health

What Is a Digital Detox, and Do You Need One?

Written By

Jagruti Rehab

Published on: 17 Feb 2025

We are surrounded by screens in the digital world. Smartphones, tablets, computers, and televisions are taking up most of our time today. Even though technology is making our lives easy, it is increasing our screen time. Increased screen time is leading to stress, anxiety, and several other mental health conditions.

Thus, there is a need for a digital detox, and the digital detox advantages make it a must for everyone today. However, the first step begins with understanding ‘What is digital detox?’

What Is a Digital Detox?

Digital detoxing is staying away from all devices for some time. The idea is to connect with life away from the devices. Digital detox requires people with screen addiction to step away from social media, emails, online distractions, OTT channels, television in general, online book reading, music, and even art-making online. One has to leave screens and engage with nature and people without the use of technology while on detox. 

Why Do You Need a Digital Detox?

Since digital screens are trending and the internet is widely available, everyone is stuck to the screens. However, it comes with negative effects that most people don't realise. The benefits of a digital detox make it a must for everyone using digital devices for long hours, irrespective of age and purpose. Here are some reasons for a digital detox:

• Improved Mental Health
• Better Sleep Quality
• Enhanced Productivity
• Healthier Relationships
• Reduced Eye Strain

Signs You Might Need a Digital Detox

Digital detox is recommended for everyone from time to time. But if you are having any of the following signs, it means digital detox is a need for you:

• Anxiety without a phone, or can’t sit calmly without your phone.
• Social media - news, information about people, celebs, etc.- affects your mood.
• You cannot sleep and constantly feel the need to check your phone.
• You find yourself checking for notifications even when your phone hasn’t binged. 
• Productivity at school and work is significantly low.
• You keep checking your phone and social media in between work.
• Talking on the phone or interacting digitally is your preference over real-life engagement.

Digital Detox Symptoms

Similar to any mental health condition, digital detoxing may cause withdrawal symptoms, such as: 

• Anxiousness or restlessness
• Cannot find anything to do
• Urge to check social media
• A feeling of missing out
• Difficulty in focusing on offline activities- reading, exercising, talking, eating, cooking
• Mood swings - irritability 

These withdrawal symptoms are temporary. They subside with time, thereby increasing attention span and focus.

How to Do a Digital Detox?

Anyone can easily do a digital detox by following the steps mentioned below:

1. Set Clear Goals and write them down: Define your purpose, like better productivity, better sleep, improved focus and attention span, reduced anxiety, etc. Write them down so that you don’t forget when withdrawal symptoms hit you.

2. Start Small: Considering how our lives are surrounded by apps and devices, going for months or days without digital usage may not be possible. However, dedicating a few hours to a tech-free life is possible.

3. Use Digital Detox Apps: There are several apps that can lock your apps to reduce your digital usage and allow you to focus on work.

4. Establish Tech-Free Zones: Not bringing the phone to the table when eating or to bed when sleeping can be a good starting point.

5. Engage in Offline Activities: Set time for offline activities like reading a book, walking, or hobbies.

6. Inform Friends and Family: Inform your friends, family, and colleagues that you are unavailable for a decided duration. Switching off your devices will release your stress immediately. 

7. Unplug Before Bed: Stop screen exposure at least an hour before you sleep.

Digital Detox Programs

Digital addiction, or in other words, screen addiction, is not uncommon today and is affecting especially the younger generations who are born into the digital age. Suffering from extremely short attention spans, growing disability to focus, increased anxiety, and digital dependency, many people need professional and structured help today. The digital detox programs include-

• Screen-Free Retreats: A getaway that doesn’t allow carrying devices to promote mindfulness.
• Therapy Sessions: Professionals use therapy to increase attention span and address tech addiction.
• Wellness Workshops: Wellness activities like yoga, meditation, and nature walks replace screen time, increase mental wellness, and reduce anxiety.
• Support Groups: In structured therapy, one can join support groups and participate in group activities. They share their experiences to keep each other motivated.

Digital Detox Tips

Here are a few tips to make digital detox a part of your daily routine and prevent screen addiction-

• Scheduled regular screen-free time.
• Keep notifications to a minimum.
• Engage more in outdoor or offline activities and social engagements.
• Use DND when working.
• Maintain a tracker to keep a check on yourself.

How Can Jagruti Rehab Help?

We at Jagruti Rehab are a team of mental health professionals tailoring treatments for each individual for their unique conditions and needs. We often come across patients dealing with conditions that have screen addiction as a contributing factor age across. In our residential programs, we thus encourage building healthy habits with mindful activities and holistic approaches considering digital detox benefits. Our focus remains on promoting slow living away from online chaos as much as possible to live a healthy life with improved mental health. 

At Jagruti Rehab, we help patients with an achievable schedule for reduced screen time with therapy, customised digital detox plans, and complete support. If you know someone who may be needing help, contact us today and get expert help. Getting professional help can bring a significant difference in the quality of life; get in touch today.

Author

Jagruti Rehabilitation Centre is a leading facility specializing in mental health, dementia, and addiction recovery. The team of psychiatrists, psychologists, and caregivers is committed to empowering individuals on their journey to recovery.