From the moment you wake up to the second your head hits the pillow, your tech devices demand attention. So, if it feels like your brain never fully shuts off, you’re not imagining it.
That constant connection may be quietly draining your energy, focus and sleep, says Shad Marvasti, MD, executive director of HonorHealth Whole Health Institute. That’s where a digital detox comes in.
What is a digital detox?
Despite the name, it doesn’t mean tossing your phone in a drawer or swearing off technology forever. A digital detox is simply a short, purposeful break from screens — such as phones, TVs and smart watches — to give your mind a rest. “It’s about regaining control of how and when we use technology, instead of letting screens dictate our attention, sleep and stress levels,” says Dr. Shad.
How staring at screens affects your health
Our brains aren’t designed for nonstop alerts and information streams. The result? A constant low hum of mental stimulation that keeps the body in “on” mode far longer than it should be.
As Dr. Shad often reminds patients, “Screens don’t just affect our eyes. They affect our nervous system, posture, sleep and daily habits.” People with heavy screen exposure may experience:
- Higher stress and anxiety
- Difficulty concentrating and mental fatigue
- Poor sleep quality
- Eye strain
- Headaches
- Neck and shoulder pain from prolonged sitting
They also tend to move less throughout the day, which can increase the risk of weight gain and heart disease.
Children and teens are especially vulnerable to digital overload because their brains are still developing. High screen exposure in young people has been linked to shorter sleep, increased irritability, difficulty focusing, and less physical activity and outdoor time.
How to do a digital detox that sticks
The most successful digital detox plans are simple and sustainable, try these three practical approaches to unplugging:
1. Daily screen-free hours
“One of the simplest lifestyle upgrades I recommend is creating protected screen-free time in the evening, especially during the hour before bed,” says Dr. Shad. Choose one or two hours after dinner each evening when phones and devices are put away.
2. A weekend or half-day reset
Designate part of one weekend day as screen-free, except for essential calls or messages.
3. “Micro” detox breaks during the day
Step away from your screens for five to ten minutes every hour. Stand up, look outside, stretch or take a short walk.
If you miss a day, don’t worry. “The goal is not perfection,” Dr. Shad emphasizes. “It’s creating space for your brain to recover.”
Log off, live more
You don’t need to disconnect completely to feel better. Sometimes, the biggest shift comes from just a few intentional minutes away from your screens. Because when you reconnect with the world around you, even briefly, you give your brain the reset it’s been waiting for.