How to Give Your Eyes a Break with a Daily Digital Detox


In today's technologically driven world, more and more experts recommend including a digital detox as part of our self-care rituals. Constant exposure to screens, whether from smartphones, computers, or other devices, can lead to information overload, digital fatigue, and heightened stress levels. Taking a step back and incorporating regular digital detoxes into our lives is essential for fostering a healthier relationship with technology and promoting self-care.

What is a Digital Detox?

A digital detox involves intentionally disconnecting from digital devices and platforms for a specified period. This break from screens allows individuals to recharge, reconnect with the present moment, and cultivate a more mindful approach to daily life.

Research suggests that limiting your social media use to approximately 30 minutes per day can significantly improve well-being, decreasing symptoms of loneliness and depression.

Continuous exposure to social media, news, and notifications can contribute to anxiety, sleep disturbances, and feelings of inadequacy.


Ultimately, a digital detox is a powerful self-care practice that enables individuals to reclaim control over their time, attention, and mental space.

How to Do a Digital Detox

Start with small, manageable steps. Establishing designated screen-free times, such as during meals, before bedtime, or on weekends, is a practical way to reduce reliance on digital devices. Additionally, setting boundaries for social media use and turning off non-essential notifications can create a more intentional and focused digital environment. Here are some other methods:

  • A digital fast: Try going completely off the grid by giving up all your devices for a short period, be it a day or a week.
  • Recurrent digital abstinence: Designate one day per week as your “detox” day to go device-free.
  • A specific detox: Is there a specific app or site that’s taking up all your attention and time? Try restricting your use of it.
  • A social media detox: Create a schedule around which you use social media. This could mean using it at a specific time of day, for a limited amount of time only or simply monitoring how much time you spend on it per day. Alternatively, you can even completely eliminate your social media use for a specific period of time.

Screenless Self-care Rituals

Engaging in activities that do not involve screens promotes a more balanced and centered lifestyle. This break from the digital allows individuals to reconnect with their physical surroundings, nurture deeper connections with others, and rediscover hobbies or interests that may have been overshadowed by constant digital engagement. Try these five self-care rituals that do not involve screens:

1. Reading a Book

Take some time away from screens and immerse yourself in a good book. Whether it's fiction, non-fiction, or poetry, reading can be a great way to unwind and escape. Reading is a great stress reliever as it pulls us away from recurring anxious thoughts.

2. Nature Walk or Hike

Spend time outdoors in nature. Whether it's a walk in a nearby park, a hike in the mountains, or a stroll on the beach, being in nature can have a calming effect on the mind and body by boosting cortisol and reducing our heart rate.

3. Mindful Meditation

Turn your phone off or leave it in another room when you sit down to practice mindfulness meditation. Find a quiet space, focus on your breath, and let go of stress. There are various guided meditation resources available that don't require screens.

4. Creative Expression

Engage in a creative activity like drawing, painting, crafting, or playing a musical instrument. Expressing yourself through art can be a therapeutic and enjoyable experience.

5. Self-Reflection and Journaling

Set aside time for self-reflection and journaling. Write down your thoughts, feelings, and experiences by hand in a notebook. This process can help you gain clarity, process emotions, and set goals for personal growth.

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