Digital Detox

  

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Why Less Screen Time Matters

Screens have become a constant part of our daily environment, making it difficult to disconnect from digital devices. Phones, laptops, and TVs are in our lives right from the time we wake up until we go to bed. I am just like everyone else, as I am also part of this digital world. I can’t help but to check my phone, and most of the time, I will even reply to my messages or check the social media apps on my phone before I actually get out of bed. It is such a routine now that at times I am not even aware of how much time I have for watching the screen.

In the beginning, it seemed to be an innocent act no more than a few minutes of checking. The “few minutes,” however, are more likely to eventually lead to an hour or so. I have been aware of the change in my concentration and my mood. It might happen that when I have been scrolling through Instagram or TikTok for a long time, I feel that my brain is tired even if I have not done any physically tiring task. I have headaches, my back hurts, and it is not easy for me to concentrate on studying or doing anything else. My mind is like a mess with too much knowledge and very little room for real rest or creativity.

Eventually, I came to the realization that the negative effects of excessive screen time are not only to the physical but also to the mental aspect of health.  The American Psychological Association (2025) reports that frequent social media use, particularly when involving self-comparison, is associated with higher levels of stress and anxiety. Social media often unreasonably depicts people as living in a state of eternal happiness and success, and so thus, leading to poor self-image and emotional burnout. I came to realize that I was doing the same I was comparing my life with the “fantastic” ones I saw on my social media, which only resulted in me feeling unqualified.

This was the turning point that made me decide to give a digital detox a try. But this is not about being cut off from the modern technological world; it is more of a conscious effort to cut down on the amount of time one spends daily on the internet. I decided to begin with little things like not touching my smartphone for the first 30 minutes after waking up. Instead, I do little things like stretching, making my bed, or drinking a glass of water. It may sound simple, but it helps me to calm down and start the day without being overwhelmed by notifications and updates right away.

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When I am studying or writing, I always set the rule of either keeping my cell phone away from me or putting it on airplane mode. Initially, it was not so easy for me as I felt a bit disconnected. But later I realized how much more concentration and productivity I got. I was able, without interruptions, to finish my work sooner and with better quality. The World Health Organization (2024) show that less screen time, especially before sleep or during studying hours, can enhance sleep quality and concentration level, both being crucial for mental health and academic success.

In addition to reducing screen time, I have been engaging myself in activities that are quite the opposite but make me feel refueled; for instance, I sometimes take a walk, read a book, or simply listen to music without watching anything. Little things like clearing my desk or writing down my thoughts help me to feel more balanced. All these minor offline activities remind me of the peaceful world outside the screen yes, it still exists. They pull me back into the current moment that I universally forfeit when indulging in endless online scrolling.

Most importantly, after each digital detox period, mental clarity was the first thing I noticed. I feel my mind and thoughts are less crowded and it helps me to have a good night’s sleep, since I quit using my phone just before I go to bed. Moreover, I do feel I can relate to people better face-to-face. I used to check my phone now and then when I was with my friends, but I have switched to just being more involved in the discussion. It is a very nice feeling to be so engaged of what is going on around you without any interruption.

Ultimately, technology itself is not harmful; the real issue lies in how we choose to use and manage it. There are times when social media, online learning, and digital entertainment are good for us and their usage is the main factor for that. The solution is to find the right balance between the two. It is not that we have to cut ourselves off entirely from the digital world, but it is important to bear in mind that we still need to live in the real world. I find that putting my phone down for a brief period of time gives me a chance to reconnect with myself and to relish the simplest of moments. Such moments remind me that genuine happiness often comes from quiet, real-world experiences rather than digital interactions.