You’re lying in bed, tired but not sleepy. So you decide to watch a few videos on Instagram. The cat and dog who are best friends. The guy showing pictures of people’s misspelled tattoos. That trend where owners pretend to faint to see what their pets would do. And then, before you know it, two hours have passed, and your battery is at 20%. Sound familiar? If “yes,” then it’s time to talk about a digital detox.

BTW, I also understand the irony of telling you about the dangers of too much connectivity while you are reading this blog on your device. So just finish reading it, drop me a comment, and then log off, okay?

So, how does constant connectivity affect your mental health? Our nonstop obsession with our devices isn’t just stealing our time—it’s hijacking our mental health. Research shows that excessive internet use can mess with your head, fueling mood swings, anxiety attacks, and even addiction-level behaviors. It’s not just scrolling; it’s self-sabotage in disguise. In fact, a survey by the American Psychological Association revealed that 42% of people who constantly check texts, posts, and emails are actually worried about the negative effects social media is having on their health.

The consequences are particularly tough on teens. Research indicates that they spend nearly five hours a day on social media and are more likely to report poor mental health, with higher rates of anxiety and depression.

So why should you do a “digital detox”? Here are some pretty good reasons:

#1: Surprise, surprise, it will improve your mental health.

Stepping away from your screen and cutting social media cold turkey can dial down the stress and anxiety fueled by nonstop notifications. It can also alleviate feelings of depression, especially if you’re one of those people who obsessively compares yourself to people online. Who cares if that guy from high school just bought your dream car? Why does it matter if Miss Popular just went on vacation again? People are only ever going to post about the good stuff happening to them anyway, not their weight gain, bald spot, or divorce.

#2: It will help you sleep better.

You’ve probably heard about the problem with the blue light emitted from your screen: it disrupts melatonin production, which is the hormone produced by the pineal gland in your brain to help you sleep.

#3: It will make you more productive.

Obviously, if you’re not distracted with social media or the constant pinging of notifications, you will find it much easier to focus. It will also free up your time for more meaningful and fun activities, instead of mindless scrolling.

#4: It will make your relationships happier and stronger.

Remember the days when we had to communicate face-to-face? As an introvert, I won’t say I miss those times entirely. But you know what I do love about in-person socializing? The laughs, the board game nights, and the memories that still make me laugh years later.

Living in a digital age is a bit of a double-edged sword. On one hand, we can connect with people worldwide at the click of a button. On the other, we’ve become less sociable—and let’s face it, a bit less tactful—behind our screens. Some studies suggest that increased screen time might hinder kids’ social skills, while others show it has little impact. Either way, here’s my two cents: make sure your kids and teens get some real, face-to-face time too. Those memories are worth it.

#5: It makes you more self-aware.

It feels like we’ve become scared to be alone with our own thoughts. For many people, this is because thinking often spirals into ruminating, which brings regret and sadness. So we drown out the noise in our heads by binge-watching TV or endlessly scrolling online.

But stepping away from the digital world—and yes, sitting alone with your thoughts—can be transformative. Reflection doesn’t have to be a dark rabbit hole; remember, you’re in charge of where your mind goes. Use the time to spark creativity, solve a problem, or reconnect with what truly matters in your life.

#6: It can make you less lazy.

Some people can scroll while exercising, sure—but let’s be honest, it’s not as smooth or effective as putting the phone down and focusing on your workout. In the end, more screen time often translates to more lying-around time.

If I tried to pry your phone out of your hands right now, I’m pretty sure it’d turn into a full-blown tug-of-war. That’s why I’m not here to tell you to ditch it completely. I’m more of an “everything in moderation” kind of person. So, here’s my advice on how to take a digital detox:

  • Set some boundaries—and stick to them. Just like you’d do with your kids, set aside specific times during the day to check emails and social media. Outside these windows, keep your devices on lockdown—literally, if necessary—to resist the urge to check them constantly.
  • Create tech-free zones. Establish areas in your home where digital devices are off-limits, such as the dining room or bedroom, to encourage face-to-face interactions and promote better sleep.
  • Find some fun offline activities. Remember hobbies? Those things we used to do before phones and tablets took over our lives? It’s time to rediscover activities that don’t involve screens. How about trying martial arts, archery, or creative pursuits like painting or woodworking? Maybe fostering animals is more your style—or why not dive into something truly out-of-the-box like becoming a paranormal investigator, UFO enthusiast, or Bigfoot researcher? Find something that sparks your curiosity, challenges you, and genuinely engages your mind.
  • Use technology to your advantage. Ironically, certain apps can help monitor and limit your screen time, providing insights into your usage patterns and helping you set healthier habits.
  • Get other people on your side. Let friends and family know you’re on a digital detox. This not only sets expectations for response times but also encourages them to support you…and not invite you to play Words with Friends.

In a world where being glued to your screen is the default, stepping back isn’t just a good idea—it’s a survival move. A digital detox puts *you* back in control of your time, your energy, and your mental health. So, the next time you catch yourself trapped in the endless scroll, stop and remember: unplugging isn’t weakness—it’s self-care.