In recent years, more people have talked seriously about social media and screen addiction. With those conversations, another term has bubbled to the surface: digital detox. WebMD defines a digital detox as a “period of time during which you intentionally reduce the amount of time you spend online on your devices.” The goal is to boost wellness by taking a small or large break from your devices and screens. But does a digital detox really work?
Is it screen "addiction" or something else?
Research is growing on the impact of screen-based digital technology across age groups. For example:
- In 2023, the U.S. Surgeon General issued a report about social media and teens. It said that kids 12 to 15 years old who spent more than 3 hours per day on social media experienced poor mental health outcomes. They had more than twice the risk of depression and anxiety than their peers. Over half of teenagers said it would be difficult to give up social media.
- A 2024 Statista report found that the average daily screen time for adults globally is just over 6 hours. United States adults spend an average of 7 hours per day in front of a screen.
- The American Academy of Child Psychiatry issued guidelines for children, warning that screen time can cause mood issues, body image concerns, sleep disturbances, and other problems. Across age groups, they recommended limiting screen time.
Most people in the United States interact with screens regularly. When does it become an addiction? Today, there is no formal screen addiction diagnosis. Even without an recognized disorder, some experts say we need to look closer at screen use and related concerns. For example, some have already coined a term for the fear of not having access to a phone: nomophobia.
While we may be a long way from knowing what does and does not qualify as a screen “addiction,” testing out a digital detox regularly pops up as a potential solution.
What does a digital detox look like?
You may think “detox” means you need to give up screens entirely. However, a digital detox can take many forms, including:
- Reducing screen time before bed to improve sleep
- Choosing to set your phone aside during certain windows for better conversation, concentration, or screen-free hobbies.
- Removing social media apps that may be causing you stress, anxiety, or depression.
- Taking brain breaks from digital content so you can clear your mind and put less strain on your eyes, neck, and shoulders.
A 2024 National Institute of Health (NIH) study looked at the response to a complete digital detox across many research projects. They found that while participants were often skeptical or hesitant at the outset, they found the detox experience “manageable and even enjoyable,” noting many benefits along the way.
Another study in Behavioral Science found that even a two-week break from social media brought positive outcomes. While the researchers found the only impacted area of physical health was sleep, mental health improved notably. Overall, participants reported “reductions in negative feelings and stress, as well as increases in positive feelings, productivity, and confidence.”
However, both studies pointed out that our understanding of different approaches to digital detox and their effects remains limited.
Is digital detox just another wellness trend?
It’s hard to say what the long-term benefits from a digital detox may be. There is growing evidence that small changes can lead to big differences. Time will tell if we continue to expand our digital use, but it may always be true that a little time away can help.
Here are some easy ways try a digital detox and decide for yourself:
- Schedule a no-screens break, either at a designated time (e.g. 9 am to 10 am) or during specific activities (e.g. during meals).
- Use apps to track your screen time and decide how many hours you are comfortable spending digitally connected.
- Turn off notifications or put your phone on do not disturb.
- Put away your phone a few hours before bedtime.
- Pick a whole day, week, or more to avoid phones or screens entirely. Note how you feel and the thoughts you have during your break.
LEARN MORE
- What is digital detox?, WebMD
- A comprehensive review on digital detox: a newer health an wellness trend in the current era, National Library of Medicine
- Impacts of digital social media detox for mental health: A systematic review and metaanalysis, National Institute of Health
- Taking a break: The effects of partaking in a two-week social media digital detox on problematic smartphone and social media use, and other health-related outcomes among young adults, National Library of Medicine
- Social media and youth mental health, 2023 U.S. Surgeon General Advisory
