Thinking about taking a break from your phone or apps? Read on for my experience with a 4-week digital detox and the unexpected benefits it had on my stress levels, sleep, and more.
As an editor who’s worked in-office and remotely for the past 13 years, screens have been a regular part of my daily routine. Between work, watching TV and movies, and playing video games, I never really considered how much time I was spending looking at a screen. Then, I noticed that I started feeling mentally drained almost every day.
So, I decided to try something I never thought I’d be able to do: a digital detox. For 4 whole weeks, I removed Instagram, Facebook, Reddit, Gmail, and other apps from my phone. No scrolling — just me, offline.
A digital detox is exactly what it sounds like: taking a break from digital devices. For me, it meant cutting out social media, news apps, and everything else that kept me tethered to my phone. I wanted to disconnect from the endless stream of updates and notifications that always seemed to demand my attention.
The idea is to create some space to recharge mentally and physically, and honestly, I wasn’t sure how I’d manage without something to look at all the time.
The first week was, in a word, brutal. My phone felt like a lifeline, and I kept reaching for it out of habit. I found myself missing Instagram’s mindless scrolling and my favorite subreddits on Reddit.
Every time I went to grab my phone, I’d get this moment of panic, like I was missing something important. I could feel the anxiety creeping in — like I was disconnected from the world, left out of the loop.
But as the days went on, I started to realize how often I used my phone without thinking. By the end of the week, I was noticing small moments of stillness. I found myself spending more time reading and my other hobbies, like cross stitch and Legos.
The initial struggle was definitely real, but it started to feel like a weight was slowly lifting once I replaced my scrolling with creative activities.
By the second week, I started to feel less panicked. I wasn’t constantly grabbing for my phone anymore. I also set some clear rules for during the workday — checking Slack during work hours was OK, but no opening the app outside of work hours.
I found myself revisiting other hobbies I’d forgotten about, too, like journaling and cooking. Without the constant stream of notifications distracting me, I had time to dive deeper into activities that actually made me feel good, not just preoccupied with nonsense.
By week three, things started to click. I was waking up feeling more refreshed, because I wasn’t staying up late scrolling through Instagram or getting sucked into Reddit threads. I was sleeping better, which meant I had more energy during the day.
What I hadn’t expected was how much calmer I felt overall. I could enjoy the present without feeling like I was being pulled in a hundred different directions mentally. It felt like I had space in my mind again — space I hadn’t even realized I’d lost. I felt a little less anxious.
By the fourth week, I was feeling pretty good. I wasn’t counting down the days to be able to check Instagram again. Instead, I was thinking about how I could maintain the balance I had found. I wasn’t ready to go back to full-time scrolling, but I also didn’t want to cut myself off from everything forever. It was about finding a healthier relationship with technology.
What I learned from the experience is that I don’t need to be constantly plugged in to live a fulfilling life. The digital world is great, but it shouldn’t take too much of your time and attention. I’ve now made it a point to be more intentional with my screen time and to really disconnect when I need to recharge.
It’s better for me to choose certain times or day to check the news, or my personal email. It makes me feel more in control of any overwhelm that might be caused by current events, and now I only read the news when I feel mentally prepared (though some days, there’s no way to mentally prepare for it).
The detox was tough at times, but it was totally worth it. If you’re feeling like you’re always “on” or that screens are taking over your life, I definitely recommend trying a digital detox. Even if it’s just for a few days, you’ll start to notice a difference.