This post was originally published on Defender Network
By Laura Onyeneho
The digital age has revolutionized how we live, work and connect, but it’s also left many of us tethered to our devices in ways that feel overwhelming.
Experts say the solution lies in a digital detox—taking intentional breaks from screens to improve mental, physical and emotional well-being. According to the Nielsen Total Audience Report, the average American spends more than 11 hours daily on screens, with nearly three hours on social media.
“If it’s a true addiction, then other things are going to suffer in your life,” says Jason Drake, a licensed clinical worker and owner of Katy Teen and Counseling. “Young people are dealing with anxiety, depression, that comes from the constant doom scrolling and unrealistic expectations and lifestyle pressure on these platforms.”
Teenagers can improve their lives by reducing constant notifications, social media pressure and online comparison. Setting screen time boundaries is crucial, and parents can help. Drake says teens with significant mental health issues should seek counseling.
“Young people should be encouraged to engage in offline activities like sports, hobbies and creative pursuits for their well-rounded development,” Drake said. “Balancing technology and sports can help develop discipline and focus. Therapy also helps navigate this process.”
Technology has seeped into nearly every corner of daily life, from remote work to smart home devices. Yet, this relentless connectivity has left many feeling drained and disconnected from what truly matters.
The hidden costs of staying plugged in
The consequences of tech overload extend beyond mere distraction. Research links excessive screen time to sleep disturbances, anxiety and even physical health issues like eye strain and reduced physical activity.
Over 86% of U.S. adults regularly check their email, texts, and social media accounts, according to the American Psychological Association’s report “Stress in America: Coping with Change.” This constant use of technology is linked to higher stress levels among these Americans.
Kevin Bruno, a general manager and Creative, described a pivotal moment last summer when his anxiety reached its peak. “I realized my phone was part of the problem,” he explained. “Every notification, every bing had me reaching for it like an addict. I was mentally in so many places at once, all through this one device.”
Determined to regain control, Bruno embarked on a nearly two-month social media hiatus. During this time, he noticed profound changes.
“My sleep improved because I wasn’t scrolling late at night, and my energy levels increased, making me more effective at work and with my teams,” he said.
The break allowed him to focus on personal growth, enrolling in school, scheduling long-overdue health appointments and reconnecting with family directly rather than through social media. “I had more mental space to focus on me, my health, and my relationships,” he said.
Despite the benefits, Bruno admitted he later fell back into old habits, leading him to consider another detox.
“I’m planning to deactivate and delete my accounts because I realize there’s no real benefit to staying plugged in constantly,” he said. “Those two months of detox were probably the clearest and most balanced I’ve felt as an adult.”
Darrin Stone, a self-described moderate social media user, often found himself trapped in endless scrolling sessions, especially on platforms like Instagram. Though he never considered himself overly reliant on social media, he acknowledged how these moments could consume up to 45 minutes at a time, pulling him away from more meaningful activities.
His turning point came during the pandemic. Stone recalls a specific incident when he went live on Facebook and found himself arguing with younger users uncharacteristically. That moment was a wake-up call.
“I realized I had given too much control over my life to social media. It was time to step back,” Stone said.
What started as a simple decision to delete the Facebook app turned into a year-and-a-half hiatus from social media. During this time, Stone experienced profound changes. He used the newfound hours to focus on significant life goals, such as obtaining a real estate license, transitioning into a career in commercial real estate and preparing for fatherhood.
“When I wasn’t spending hours on my phone, I was studying, applying for jobs, and building my future,” he said.
Now a husband and father, he prioritizes his family and professional growth over screen time. While his work in commercial real estate requires some phone use, he consciously limits non-essential usage. Reflecting on the impact of his detox, he explained, “When I rationalize the time I could lose with my son, it’s easy to put the phone down.”
How to make 2025 the year of digital detox
Experts say taking a digital detox doesn’t mean abandoning technology altogether. Instead, it’s about creating intentional moments to disconnect and recharge. The benefits are profound, ranging from improved focus to better mental health.
If the thought of unplugging feels daunting, you’re not alone. The key is to start small and create manageable habits.
- Set Tech-Free Zones: Designate screen-free areas in your home, such as the bedroom or dining room.
- Schedule “No Tech” Times: Block out specific times of the day to step away from devices.
- Reconnect with Hobbies: Use your tech-free time to revisit hobbies like reading, gardening, or cooking.
- Take Social Media Breaks: Try logging out of social platforms for a day or even a week.
Source: Seattle Medium
