Our phones and computers help us work, keep in touch and navigate everyday life. But the steady stream of messages and notifications can sometimes feel like a lot.

A digital detox is one way to pause and think about how you use technology. It doesn’t have to mean giving up your devices entirely.

Here are some gentle ways to make space for a break, while keeping the tools and connections you need.

The Benefits of Doing a Digital Detox

A digital detox usually means taking a planned break from some digital activities, such as scrolling social media or checking work emails. You might choose an hour, an evening or a longer period that suits your circumstances.

The aim isn’t to treat technology as the enemy. It’s to notice what feels useful, what leaves you feeling overwhelmed and whether a small change might help.

For example, you might try a walk without scrolling, turn off a few notifications or use a paper notebook for a particular task.

The Importance Of Taking A Digital Detox

Technology helps us stay connected, find information and manage work. It can also be easy to move from one notification to the next without noticing how much time has passed.

If that feels familiar, a short, intentional pause can be a chance to reflect on which digital habits you want to keep and which you might like to change.

There’s no need to give up every screen. Start with one activity or time of day and see how it feels.

What is a digital detox?

A digital detox is a break from some or all digital activities for a period you choose. For one person, that might mean a social media break; for another, it could mean leaving work emails until the next working day.

How long does a digital detox take?

There’s no established length that works for everyone. Try half an hour, a screen-light evening or a longer break if it’s practical, then decide whether you want to continue.

Is a digital detox worth it?

It may be worth trying if your online habits leave you feeling distracted or overwhelmed. But a break isn’t a guaranteed way to improve mental health, and total disconnection won’t suit everyone.

Digital Devices and Everyday Stress

Many of us rely on technology for work, travel, accessibility, healthcare and staying in touch. It’s reasonable to keep the services that support you while changing the ones that don’t feel helpful.

At work, frequent messages or an expectation to respond outside working hours can make boundaries difficult. What’s possible will depend on your role and workplace.

A Digital Detox Perspective on Technostress

If notifications or after-hours messages are contributing to stress, consider which settings you can adjust. A conversation about expectations with your team may also help where that’s possible.

Digital Devices Can Disrupt Sleep

Some people find that scrolling, messages or notifications make it harder to wind down at night. If that sounds familiar, notice which activities keep you awake and try changing one part of your routine.

You could put your phone face down, silence non-essential notifications or choose a relaxing activity before bed. Keep important calls and any health or accessibility features available.

Sleep difficulties can have many causes. If they persist or affect your daily life, consider speaking with a healthcare professional.

6 Small Steps to Take a Break From Digital Devices

There’s no need to disappear for weeks. These small ideas can be adapted to fit around your responsibilities and the ways you need to stay connected.

1. Setting a digital detox goal

Choose one habit you’d like to change and make it specific. For example: “I’ll leave social media until after breakfast” or “I’ll close my work inbox during lunch.”

After a few days, check whether the change feels helpful and realistic. You can adjust it or stop if it isn’t working for you.

2. Schedule Time Away From Screens Throughout the Day

If you spend a lot of the day at a computer, try stepping away for a short break when you can. Make a drink, stretch or look out the window.

A walk can also be a chance to take in your surroundings. If you need your phone for safety, navigation or accessibility, bring it along and simply choose not to scroll.

3. Try a Timer or Put Your Phone Out of Reach

A timer can be a gentle reminder to pause or focus on one task. You might also put your phone face down or slightly out of reach for a short period.

You don’t need to buy a lock box. Keep your phone accessible for urgent calls, medical needs and anything else important to you.

4. Ask a Friend for Support

If you’d enjoy some company, tell a friend what you’re trying and check in with each other. You could arrange a walk or a coffee without scrolling.

Choose boundaries together that feel comfortable, rather than asking someone to control your device or access.

A supportive check-in is enough; there’s no need to treat everyday screen use as an addiction.

5. Choose a Quieter Time

Choose a time when you’d like fewer interruptions, such as during dinner or while winding down. Silence non-essential notifications rather than switching off entirely if you need to remain reachable.

6. Start with a Social Media Detox

If social media is the part you’d most like a break from, try moving an app off your home screen, signing out or taking a short pause. You can decide what feels manageable.

You might notice how often you reach for it while waiting or between tasks. There’s no need to judge yourself—just notice what you’d like to do with those moments.

Strategies for a successful digital detox

Choose a change that fits your day rather than aiming for a perfect routine. If the plan makes life harder, make it smaller or try something else.

It can help to decide what you’ll do instead, whether that’s chatting with someone, reading a few pages or doing nothing in particular.

Constant Connectivity Affects Work/Life Balance

Work messages can blur the line between work and home. If your role allows, you could agree on response expectations, turn off non-essential alerts outside work hours or schedule time to check your inbox.

Adjust Your Phone Settings to Limit Certain Apps

Many phones offer notification controls, focus modes and app limits. Explore the settings that suit you, and allow calls or alerts you need for safety, healthcare, work or accessibility.

Minimizing Distractions

It’s easy to open your phone for one thing and be drawn into another. If that happens, try keeping your most-used tools easy to reach and moving distracting apps away from the home screen.

You could also write a short list before opening your phone or computer, then close the apps you no longer need.

Some days will be easier than others. The goal is to experiment, not to monitor yourself perfectly.

If you enjoy paper, a notebook or planner can be another option. Digital tools are just as valid if they work better for you.

Reducing Screen Time on Digital Devices

Think about which screen-based activities are useful or enjoyable, and which you’d like to do less often. Not all screen time serves the same purpose.

A small change might be checking social media at a chosen time, taking lunch away from your desk or leaving a little space between online activities.

Choose an approach that fits your household and commitments. You don’t need to replace every digital tool with a paper alternative.

Mental Well-being

If online activity is leaving you feeling overwhelmed, a short break might give you space to notice how you’re feeling. The effects vary between people and situations.

A 2024 research review found limited evidence and inconsistent methods in studies of digital detoxes. Reducing use sometimes appeared more helpful than total abstinence, but more high-quality research is needed.

Mindfulness

A mindful pause can be as simple as noticing how you feel before and after an online activity. You might decide to continue, take a break or change your settings.

Enhancing Focus  

If notifications interrupt a task, try silencing the non-essential ones for a set period. You might prefer a paper notebook, a digital planner or a combination of both.

The best tool is the one that makes the task easier for you. A break from notifications won’t remove every source of distraction, and rest is worthwhile even when you’re not trying to be productive.

Finding a Balance That Works for You

You can make room for both online and offline activities. A paper planner, a walk or time with a friend might offer a useful change of pace, without replacing the technology you rely on.

Consider which small boundary would make your day feel more manageable, and give yourself permission to change it as your needs change.

Digital Connectivity Can Make You Feel Like You’re Missing Out

Seeing other people’s updates can sometimes bring up a fear of missing out. If a particular account or app leaves you feeling worse, you might mute it, take a break or check in less often. Staying connected to people you care about can still be important.

FAQs

What is a digital detox?

It’s a planned break from selected digital activities or devices. It can be as simple as taking an evening away from social media while keeping your phone available for important calls.

How do I detox myself digitally?

Start by choosing one activity you’d like to reduce and a realistic period of time. Adjust notifications, tell anyone who needs to reach you, and decide what you’d like to do instead.

How long does a digital detox take?

There’s no set length. Try a short period that fits your life, such as half an hour or an evening, and see whether you want to make any changes.

You can return to your usual settings at any time. The point is to find what works for you, not to meet a prescribed number of days.

Is a digital detox worth it?

It might be, if it helps you notice habits you want to change or makes room for something you enjoy. It isn’t a treatment for a mental health condition, and the experience will be different for everyone.

I took Facebook off my phone for a few months, but still caught myself reaching for the spot where the app used to be. The break helped me notice how often—and when—I was looking for it.

It’s Time To Create Boundaries and Break Strong Digital Habits

A little breathing room from notifications can be a useful experiment, but you don’t have to disconnect completely to make a change.

Keep the digital tools that support your work, safety, health and relationships, and adjust the ones that feel less helpful.

Start with one small step and see how it feels.

When life feels busy or overwhelming, putting a few thoughts on paper can offer a moment to pause. Journaling doesn’t have to be elaborate, and you don’t have to write every day for it to be worthwhile.

Some people find it helpful to reflect in writing; others prefer to talk, draw or take a break. Here’s what to know about journaling for mental health, and a few gentle ways to get started.

A Little Space to Check In

A journal can be a place to notice what’s on your mind, without needing to organise it perfectly. A sentence, a list or a few minutes of writing is enough.

If you’re not sure what to write, start with a simple question:

• What’s on my mind today?
• What do I need right now?
• Is there one small thing that might help?

There’s no right answer and no requirement to share your writing. Choose what feels comfortable and keep your journal somewhere private if you can.

If a prompt brings up difficult feelings, you can skip it, stop or reach out to someone you trust. Journaling isn’t a substitute for mental health care.

Journaling for Mental Health and Well-Being

Here are a few ways you might use a journal. These are possibilities, not guaranteed outcomes—what feels helpful varies from person to person.

Putting Thoughts Into Words

When there’s a lot on your mind, writing it down can give you a place to start. You might list what’s worrying you, what needs attention and what can wait.

You don’t need to solve everything at once. Naming one concern or writing a single sentence can be enough for today.

If writing about a problem makes you feel more stuck or distressed, it’s okay to pause and choose something else, such as talking to a trusted person or taking a break.

You can return to the page later—or not. The aim is to support yourself, not add another task to your list.

Trying Morning Pages

In The Artist’s Way, Julia Cameron describes Morning Pages: three pages of stream-of-consciousness writing done in the morning.

I’ve tried Morning Pages a few times over the years. It’s one way to begin, though you can write less, use a prompt or choose a different time of day.

Freewriting might help you capture ideas or make space to reflect. It doesn’t have to produce anything creative, and you can stop whenever you like.

Making Room for Different Feelings

A journal can hold a mix of feelings, including frustration, sadness and joy. You don’t need to make every entry positive.

You might write about a disagreement, a busy week, a change in plans or something you’re looking forward to. Keep it as specific or general as you wish.

Writing won’t necessarily make a feeling disappear. If it feels too intense, try a lighter topic or step away and seek support.

Thinking Through a Problem

Writing out a problem can help you see its different parts. For example, you might note what you know, what you don’t know and who could help.

If it feels useful, finish with one possible next step. Some problems need time, resources or support beyond what a journal can provide.

Try it: Write down one concern, then note one person or resource that could support you.

Making a Simple List

A short list can help you remember a task or identify what needs attention. You might write down one thing you want to do, along with anything that could make it easier.

For example, if you’ve noticed a health concern, your next step might be to make an appointment with a healthcare professional.

It’s also okay if your next step is to rest or ask someone for help. A journal doesn’t need to become another productivity tool.

What Does the Research Say?

Researchers have studied different forms of journaling alongside mental health care. A 2022 review of 20 randomised trials found some promising results, but differences and methodological limitations across studies made firm conclusions difficult.

The review considered journaling as a possible addition to evidence-based care—not a replacement for it. There’s no guaranteed result or universal amount of writing that works for everyone.

Journaling and Depression

If you’re experiencing low mood or depression, you might use a journal to notice how you’re feeling or prepare for a conversation with someone you trust. You don’t have to revisit traumatic events or challenge difficult thoughts on your own.

A GP or mental health professional can help you explore appropriate support. If you’re in immediate danger, contact local emergency services.

Writing About Difficult Experiences

Writing about difficult experiences may feel helpful for some people, but it can also be upsetting. You are in control of what you choose to write, and there’s no need to describe details before you feel ready.

If you’re living with the effects of trauma, consider working with a qualified mental health professional who can help you find an approach that feels safe. Pause if writing becomes overwhelming.

Trying Gratitude Journaling

Some people enjoy writing about things they appreciate. I like to think of three things I’m grateful for before bed—it’s a simple practice that fits into my day.

Gratitude doesn’t mean ignoring pain or forcing yourself to feel positive. If it doesn’t feel right today, choose another prompt or take a break.

Checking In With Your Feelings

You might notice a change in how you feel after writing, or you might not. Either response is okay. If journaling regularly leaves you feeling worse, consider a different approach and seek support.

Considering a Next Step

A journal can be a useful place to consider what you need, who you might ask for help or which small step you’d like to take.

You don’t have to turn every reflection into action. Sometimes noticing what’s going on is enough, and some changes require support or circumstances outside your control.

Journaling While Managing Illness

When you’re managing an illness, writing might be a way to record questions for an appointment or make note of how you’re feeling.

Journaling is not a proven treatment for physical illness and shouldn’t replace medical advice, medication or follow-up care. Talk to your healthcare professional about any changes or concerns.

If you’d like ideas to begin, explore these journaling prompts for mental health and choose one that feels comfortable.

Ready to Give Journaling a Try?

Grab a notebook or open a document, pick a question and give yourself a few minutes. If writing isn’t for you today, that’s okay too.