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Unplug to recharge: How to take on the digital detox

25 Nov. 2025

In today’s hyper-connected world, screens can dominate our daily lives. From work emails to social media scrolling and streaming entertainment. While technology brings convenience, excessive screen time can harm our mental health, posture, sleep, and overall well-being. Taking intentional breaks — a “screen or digital detox” — offers powerful benefits, including improved focus, and better physical health. Here’s why it matters and practical tips to help you unplug. 

The hidden costs of screen overload 

Extended screen use often leads to slouching, “tech neck,” and back pain. It also disrupts sleep, with the blue light interfering with our natural circadian rhythms. Mentally, constant notifications and endless scrolling increase stress and anxiety, while reducing attention span. Over time, these habits can leave us feeling drained and disconnected. 

Practical tips to reduce screen time 

Set clear boundaries  

Start by defining “no-screen zones” or times. For example, avoid screens during meals or the first hour after waking. Use app timers or built-in digital wellbeing tools to track and limit usage. 

Schedule tech-free breaks  

Take short breaks every hour to stretch, walk, or simply rest your eyes. The 20-20-20 rule works well: every 20 minutes, look at something 20 feet away for 20 seconds. 

Replace screens with offline activities  

Swap scrolling for reading a physical book, journaling, or engaging in hobbies like cooking or painting. These activities help you relax without digital stimulation. 

Create a sleep-friendly routine  

Avoid screens at least 30–60 minutes before bed. Instead, try calming rituals like listening to music, meditating, or reading a printed book to improve sleep quality. 

Use “do not disturb” mode  

Silence notifications during focused work or downtime. This reduces the temptation to check your phone and helps you stay present. 

Go outdoors  

Nature is a natural antidote to screen fatigue. A short walk outside not only reduces stress but also boosts mood and creativity. 

Start small, stay consistent 

You don’t need to quit screens entirely. Aim for balance. Begin with one or two changes, like a tech-free morning or limiting social media to a shorter amount of time a day. Over time, these small steps add up, improving your over all health and happiness. 

The bottom line is that a screen detox isn’t about restriction. It’s about reclaiming time for activities that nourish your body and mind. By setting boundaries and making intentional choices, you’ll feel more focused, energised, and connected to the world beyond your devices.