It’s 7 a.m. Your phone’s alarm goes off and after sleeping for twenty minutes, you pick up your phone. Inevitably, you’ll be bombarded with notifications: Uber Eats, the workout app you never open, WhatsApps from your sleep, and some viral TikToks demanding your attention. Of course you open one and before you know it, it’s 8:30 a.m. and you have 30 minutes to sit at your desk.
Whether you like it or not, we are humans enslaved to our digital devices. In the evening, it’s the norm to mindlessly scroll Instagram in silence while watching Showmax. It feels impossible to simply ignore every ping and vibration. So it’s obvious that when someone says they’re going on a digital detox, our interest is piqued.
The international practice, used by celebrities, CEOs and everyday people alike, allows us to keep a certain distance from our devices. Although there is no single definition of “digital detox,” every “tox” is the same. “It’s a period of intentionally disconnecting from technology, including phones, laptops, tablets and social media, yes that even means a quick WhatsApp,” says Melissa Lain, health coach.
But there’s more to it than that. Every time you open your phone, your brain is flooded with dopamine, the body’s reward hormone. It’s the same thing that makes you feel so satisfied after eating chocolate or winning an arm wrestling match. But being exposed to it 24/7? This floods our brains with the stuff and makes us addicted to our technology. And according to a survey, South Africans spend more than three hours a day on social media alone. A digital detox, also called a dopamine detox, can help. “The idea is to take a break from the constant stream of information and stimulation that comes with being constantly connected,” says Lainn.
Why unplugging is good for you
A 2025 meta-analysis looked at 14 studies and concluded that digital detoxes can ease depression and “problematic internet use.” The study also found that the benefits really depend on how you approach offline operations. For example, a short-term restriction may not have the same effect as a moderate, longer-term restriction. Additionally, studies show that women benefit from toxins that involve mindful and regulated consumption.
According to Brown University Health, focusing on the real world rather than what’s curated online can bring benefits like reduced stress, better concentration and sleep — and more time for things you like.
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Here’s how to know when it’s time for a digital detox
Your screen time is too much
There are several signs that it is time to close these rewards centers for a while. First, if you’re spending an excessive amount of time in a scroll hole, it’s time to hang up the phone. In general, experts agree that less than two hours of leisure scrolling is healthy. At work, the limit is between four and six hours of screen time.
Giving up your phone feels scary
Zahraa Surtee, consultant psychologist, points out that having trouble sleeping – and checking your phone in the middle of the night – is a tell-tale sign that you need to switch off. Also, pay attention to how you feel when you’re not using your devices, notes Melissa. “If you feel like you can never switch off, are constantly checking your phone or email even when notifications don’t go off, and feel overwhelmed by the amount of information you consume, it may be time for a digital detox,” she says. Zahraa agrees. Do you feel anxious when your phone is out of reach? You’re probably in a dopamine situation.
You’re not social (in real life)
You might even feel a sense of disconnection from the real world, says Melissa. “If you find yourself spending more time online or watching other people live life rather than creating and experiencing your own life, that is a sign that you need to consciously switch off for a while and re-engage with the present moment.”
Your body is stressed
Then there are the physical effects: “Spending long periods of time in front of a screen can cause eye strain, tension headaches, neck and back pain, and other physical symptoms,” says Melissa.
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How to detox digitally
Zahraa views digital detoxes as a way to carefully curate what you’re exposed to. “It’s not about giving up screen time completely,” she says. “Rather, it’s first about recognizing that the media we consume has an impact on our mental health and the way we present ourselves in the world.” Here you will find scientifically based tips for your digital detox – and how you can stay away from it permanently.
1. Conduct a cell phone audit
Take some time to look after your phone. Go through your apps and turn off the notifications that bother you or cause you to scroll endlessly. Do you really need a notification every time someone likes your Reel? “Just as we can choose the type of food we ideally want to nourish our body with, we can also choose the type of content we want to nourish our mind with,” says Zahraa. “The digital detox is ideally about spending time in front of the screen more mindfully and in moderation.”
2. Choose your detox rules
For Melissa, the digital detox you embark on can be customized. “It could be just a few hours or a week or even longer,” she says. “During this time, commit to disconnecting from digital devices and focusing on other activities that promote calm and well-being. Don’t overcomplicate it, an hour or two a day is the perfect start.”
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3. Schedule phone time.
Limiting phone time improves mental health, according to a study that limited screen time to less than two hours per day. Respondents noted better sleep quality and overall well-being, as well as fewer depressive symptoms.
4. Break your phone
You won’t want to scroll through a boring device, scientists say. In a field experiment, users who created “design friction” (i.e., converted their phone to grayscale) had immediate success in reducing screen time.
More design friction ideas:
Too many steps
If your social media apps are hidden or embedded in folders within folders, you’re less likely to dig them up.
Using a stupid phone
An old cell phone or minimalist device can’t host social media and puts a hard barrier between you and your feed.
Use physical blockers
Lock your phone and give the key to someone else. Stash your phone in the back of your winter wardrobe or somewhere you need a ladder.
Disable notifications
Turning off most notifications, sounds, vibrations, and red blob badges removes the constant, distracting alerts that demand attention. Also try out the focus modes if your phone has them.
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5. Prepare phone-free activities
Instead of using the time to stare into space and check your feed, try planning a technology-free activity. Maybe that’s a bubble bath, some color time, or just some tea and time for your thoughts.
6. Reflect
Keep a journal of your feelings and/or record your usage during the digital detox – self-monitoring can provide important insights into how you use your phone and how it affects mood, productivity and well-being.
