How to do a digital detox for self-care

Key Takeaways

Spending six or more hours per day watching TV or using electronic devices has been linked to higher rates of depression.
Taking a break from technology — often referred to as a “digital detox” — involves unplugging from smartphones, TVs, tablets, computers, and social media for a period of time.
Studies show that even a weeklong digital detox can lead to significantly lower stress levels.

Electronic devices like smartphones and tablets have changed the way we live, work, and communicate. They keep us informed, entertained, and connected to the world around us.

Yet spending too much time online can take a toll on our health, disrupting our sleep and straining relationships. Nearly three in 10 U.S. adults report being “almost constantly online,” a habit healthcare professionals associate with a higher risk of depression.

Taking a digital detox and unplugging from devices can help you recharge, improve your sleep, and boost your overall mood. If you feel like screen time is affecting your mental health or daily life, talking with a therapist can help you understand and manage the reasons behind your reliance on digital devices.

Ways to do a digital detox

Taking a digital detox doesn’t mean completely abandoning your smartphone or laptop. Research suggests that cutting back on your screen time is a more effective strategy than quitting cold turkey.

By setting boundaries — like enjoying screen-free meals and avoiding electronics before bed — you can reap the benefits of technology while also reclaiming more of your time offline.

The ideal length of a digital detox depends on your goals, lifestyle, and device habits. Short detoxes, like for a day or weekend, can offer a quick reset, while longer ones, lasting a week or more, can help establish lasting healthier habits.

Although a digital detox can be beneficial to your mental health, it can be challenging at first to find a balance that works for you.

Here are some strategies to help you begin to unplug:

Start small: Going offline for a month, or even a week, might seem impossible. Instead, start with a manageable goal — like taking a 30-minute break from your devices — then gradually work your way up to an hour or more. Use this time to engage in activities that distract and recharge your mind, like reading a book or taking a walk in nature.
Evaluate your social media use: Spending excessive time on Instagram, TikTok, Facebook, or other social media platforms can increase feelings of low-self-esteem, anxiety, or depression. Comparing yourself to others’ filtered photos and curated posts can contribute to body image issues, envy, and resentment.
Set realistic boundaries: Whether you decide to take regular breaks from your devices throughout the day or keep phones out of the bedroom and away from the dinner table, choose boundaries that feel realistic and sustainable. For example, one study found that college students who limited their social media use to an hour per day for three weeks felt better about their self-image and weight perception compared to students who made no changes.
Turn off notifications: Getting pinged on your phone or laptop when someone sends you an email or likes one of your Instagram posts can be disruptive and exhausting. One study found those who disabled notifications on their phone reported being more productive, less anxious, and had better focus and productivity. To regain control of your time and attention, consider using “do not disturb” mode or turning off nonessential notifications.
Schedule time outside: According to the Environmental Protection Agency, Americans spend over 90% of their time indoors and approximately seven hours looking at a screen each day. Spending at least 120 minutes a week outdoors has been shown to result in improved mood and well-being.

Do digital detoxes actually work?

Digital detoxes can work, but how well they work depends on your goals, expectations, and level of commitment.

Research suggests that digital detoxes can lead to positive changes, including less stress, better sleep, enhanced relationships, and improved productivity.

The key to success lies in implementing small changes gradually. Completely cutting out screen time isn’t usually sustainable in the long run.

Does everyone need a digital detox?

Taking regular breaks from screens can help most people, but the results are different for everyone. For some, completely avoiding screens isn’t practical due to work or personal commitments. Instead, setting time limits and using social media less can be just as helpful.

Six signs you might need a digital detox include:

Constantly checking devices: If you find yourself checking your emails, texts, or social media accounts frequently — even when spending time with others — a digital detox might allow you to set healthy boundaries with your devices and feel more present.
Spending excessive time reading news online: If you’re often reading news — especially negative news (a habit known as “doomscrolling”) — your mental health and overall life satisfaction may be impacted. A digital detox can help you feel more at peace.
Comparing yourself to others on social media: Constant comparison to filtered images on social media and experiencing FOMO (fear of missing out) can result in sadness, low self-esteem, and feelings of loneliness and depression.
Neglecting offline life: Avoiding friends, family, hobbies, and socializing in person due to prolonged time spent online can result in isolation and strained relationships — signaling a need for a digital detox.
Feeling overwhelmed: Try a digital detox if you’re experiencing stress or anxiety when you read work emails, social media, or negative news online.
Declining well-being: If you notice your sleep, productivity, and relationships are suffering because of the amount of time you spend online, consider limiting your time online and keeping your phone out of the bedroom. Using devices in the evening can make it harder to both fall and stay asleep.

Find care with Rula

Talking with a therapist can help you understand and modify your behaviors, emotions, and thoughts related to excessive electronic use. Through talk therapy, you can learn how to create realistic boundaries for using electronic devices, rebuild in-person relationships, and prioritize offline activities.

At Rula, we work with an extensive network of over 10,000+ therapists, many of whom specialize in treating online addiction. In just a few clicks, you can find a therapist who accepts your insurance and can meet with you via live video as soon as tomorrow.

About the author

Linda Childers

Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets. Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets. While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.

Rula's editorial process

Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness. Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.