Digital detox: doing it well

Stepping back from your devices, even briefly, can help you feel more present and less overwhelmed - and it does not need to be extreme to work.

What it is

A digital detox is an intentional period of reduced or paused screen and app use, aimed at resetting your relationship with technology. It is not about rejecting technology altogether or achieving perfection - it is about noticing how constant connectivity affects your mind, mood, sleep and attention, and choosing to create some space from it. Done well, a detox is realistic and sustainable, not a rigid rule that sets you up to fail.

Signs to notice

• Feeling like you "need" to check your phone even when nothing urgent is happening.
• Difficulty concentrating on one task without reaching for a device.
• Increased anxiety, restlessness or low mood linked to time online.
• Sleep that is disrupted by late-night scrolling.
• A sense that you are missing real life while consuming digital life.
• Wanting a break but feeling unsure how to actually start one.

What helps

• Start small - a few screen-free hours, or one day a week, is more sustainable than an abrupt total ban.
• Choose a clear purpose, like more sleep, presence with family, or reduced anxiety, so the detox has meaning.
• Tell people in advance if you will be less reachable, so you do not feel pressure to respond.
• Remove temptation practically - log out of apps, use greyscale mode, or leave your phone in another room.
• Replace screen time with something you enjoy, not just empty time, so the gap feels good rather than boring.
• Notice and name what comes up - boredom, restlessness, FOMO - these feelings pass and are part of the process.
• Reflect afterward on what you noticed, and decide what habits you want to keep.
• Involve a friend, partner or colleague if it helps to have company and accountability.
• Expect some discomfort at first - the urge to check your phone usually eases within a day or two.

When to reach out for help

If attempts at a digital detox repeatedly fail, or if you notice strong anxiety, irritability or distress when away from your phone, this may point to a deeper pattern worth exploring with a professional. A professional can assess whether your tech use has become compulsive and help you build a plan that works.

Getting help in South Africa

Cleared Mind's EAP counsellors can support you in exploring your relationship with technology and building sustainable habits. SADAG's Mental Health Line (011 234 4837) is also available for further guidance and support.