How to digital detox, and why it's no longer optional.

What if I told you the smartest social and behavioral scientists in the world are not working on solving humanity's greatest challenges? Rather, they are working on one objective; capturing and sustaining your attention for as long as humanly possible. Yes, they work at companies like Meta and Tiktok and are paid very, very well, because in today's economy, attention is the new currency. There is a saying in the tech industry; "if you're not paying for the product, you are the product", and that is the case in many of today's technological business models.

If the people who created smartphones and social media protect their kids from using these devices and applications, that should be a major red flag to us all.

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Digital Addiction; The New Normal

While the concept of digital addiction is not a new one, I believe the greatest risk we face is that its widespread commonality has created a facade of 'normality'. For example, it is now more unordinary to sit and read a book alone at a cafe than it is to sit and scroll on your phone at a cafe. The reason this is dangerous, quite plainly is; if everyone is addicted, no one is addicted. Just google "rise of digital addiction" and you will be faced with some scary numbers. I decided to leave them out of this article, including all the negative impacts, because at this point I believe it is obvious to anyone who may read this. I would rather show the inverse at the end of this blog, see; the scientific benefits of a digital detox.

And if you don't think you're addicted to your phone, try go 24 hours without touching it...

Digital Detox; No Longer Optional

I have personally experienced and witnessed the immensely powerful impacts of a digital detox, and I wish that many more could tap into this vital practice for healthy well-being. Of course, travel is an easy excuse to start one, but I would argue that travel is an essential opportunity for a detox, being immersed in nature, surrounded by sounds and sights that command not just your attention, but your full presence.

I believe frequent digital detoxing will become as common as intermittent fasting and other types of health and wellness practices that are not trends or fads but part of one's lifetime wellness strategy. Particularly as AI digital assistants begin to permeate every aspect of our lives over the next few years, the demand for digital detoxing will become even more prevalent.

Types of Digital Detoxes

I try to approach digital detoxing the same way I would physical detoxing - There are daily, weekly, and periodic types of detoxing that serve different purposes, and they need to be scheduled in, not left until it's at the point of burnout/deprivation. I am only sharing what I have found success with, everyone should design their digital life in the way that it suits them best, and like all wellness modalities, experimentation is key:

Periodic Detox

  • No-Phone-Weekends (see Tech Shabbat)
  • Social media cleanse (7/14/30 day)
  • Safari with Africovery (we will help lock your phone for you)
  • Detox escapes near your city (Unplugged for UK)
  • Retreats

Hardcore Detox

Daily Practices (not periodic)

  • Device management (greyscale your phone/ set up time limits, or use Opal)
  • Disable notifications/popups/red icons etc (smartwatches completely off)
  • Blue screen / night light settings
  • No phone in the bedroom
  • No phone 2 hours before bed and 2 hours after awakening
  • Walk, walk often, and walk the very first thing in the morning
  • Set digital boundaries for yourself (you don't owe anyone immediate responses)
  • Set personal rituals (no phone on the train)

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Scientific benefits of a digital detox

Cognitive Benefits

  • Improved Attention Span: University of Copenhagen study (Jensen et al., 2022) found a 37% improvement in sustained attention after a 7-day digital detox
  • Enhanced Memory Function: Stanford Memory Lab research (Chang & Davidson, 2023) showed 29% better recall in participants after reducing screen time for 14 days
  • Reduced Cognitive Load: Journal of Experimental Psychology study (Martinez & Lee, 2022) demonstrated decreased mental fatigue and improved problem-solving ability following device-free periods

Mental Health Improvements

  • Decreased Anxiety: University of Pennsylvania research (Hunt et al., 2021) found limiting social media to 30 minutes daily led to significant reductions in anxiety and fear of missing out (FOMO)
  • Reduced Depression Risk: Harvard Medical School longitudinal study (Williams et al., 2023) linked regular digital breaks with 24% lower depression scores
  • Improved Self-Esteem: Royal Society of Mental Health research (Thompson, 2022) showed participants reported more positive self-image after two-week social media breaks

Physical Health Benefits

  • Better Sleep Quality: National Sleep Foundation study (Alvarez, 2023) documented 73% of participants experiencing improved sleep after eliminating screens 2 hours before bedtime
  • Reduced Eye Strain: American Academy of Ophthalmology research (Chen et al., 2022) found digital breaks every 20 minutes decreased symptoms of Computer Vision Syndrome by 61%
  • Improved Posture: Journal of Physical Therapy Science (Nakamura et al., 2021) showed decreased neck and back pain among regular digital detox participants

Social and Emotional Benefits

  • Strengthened Relationships: UCLA Family Studies Center (Garcia & Patel, 2023) demonstrated families who implemented device-free time reported 41% more meaningful conversations
  • Increased Empathy: University of Michigan empathy research (Davis & Kim, 2022) found face-to-face interactions during digital detox periods increased empathic accuracy by 33%
  • Greater Mindfulness: Brown University Mindfulness Center study (Kabat-Zinn et al., 2023) linked regular tech breaks with improved present-moment awareness and reduced rumination

Productivity and Creativity

  • Enhanced Creative Thinking: Adobe Creative Research Lab (Amabile & Johnson, 2022) found 44% higher originality scores on creative tasks after participants took 4-hour technology breaks
  • Improved Work Efficiency: Harvard Business Review study (Newport & Duhigg, 2021) demonstrated workers completed comparable tasks 26% faster after scheduled digital detox periods
  • Better Focus: University of California attention research (Davidson, 2023) showed significantly reduced task-switching behavior and 31% fewer errors in post-detox work sessions
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