Weekend Reset: Digital Detox
Reconnect by Disconnecting
Screens connect us but they can also pull our focus and affect our well-being. According to the Digital 2024 Global Overview Report, the average internet user now spends close to 7 hours per day online, including phones, computers, and TVs¹.
Even moderate daily screen time can influence mental health. Heavy use (7+ hours per day) among adolescents more than doubles the likelihood of depression or anxiety, while moderate use (4 hours) is also associated with lower psychological well-being⁵. Evening screen use can delay sleep onset, reduce sleep quality, and decrease alertness the next morning³².
A digital detox isn’t about going completely offline. It’s about creating space to reset to restore attention, promote mental clarity, and allow your body and mind to recover.
Why Unplugging Matters
Mental health: Using your mobile phone frequently is linked to higher levels of depression, anxiety, stress, and trouble sleeping².
Sleep: Reading from light-emitting devices in the evening can push your body’s natural sleep schedule later, making it harder to fall asleep and feel alert the next morning³.
Cognitive focus: Using your smartphone too much can reduce focus and self-control, and even just notifications can interrupt your attention.⁴.
Even a short break from screens can improve mood, focus, and overall well-being²⁵.
Weekend Detox Ideas
Set tech-free zones. Keep phones out of the bedroom, dining area, or workspace.
Swap scrolling for sensory resets. Try journaling, drawing, mindful walks, or music.
Use apps to support healthy habits. Tools like Forest or Freedom help limit screen time gradually.
Establish a “screen sunset.” Turn off devices an hour before bedtime for better sleep.
Go analog for one task. Use a notebook, physical planner, or printed documents instead of digital alternatives.
Digital Detox Essentials (Amazon Picks)
For Better Focus
Blue Light Blocking Glasses — Reduce eye strain from screens.
Pomodoro Timer — Structure focus breaks without relying on apps.
For Offline Relaxation
The 5-Minute Journal — Daily prompts to reflect and decompress without screens.
Guided Journal for Mindfulness — Encourages thoughtful, screen-free reflection.
For a Calm Environment
Aromatherapy Diffuser — Create a grounding, calming ritual.
Analog Alarm Clock — Wake without reaching for your phone.
References
DataReportal (2024). Digital 2024: Global Overview Report.
Thomée, S. (2018). Mobile phone use and mental health: A review of the research that takes a psychological perspective on exposure. International Journal of Environmental Research and Public Health, 15(12), 2692.
Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS, 112(4), 1232–1237.
Wilmer, H. H., Sherman, L. E., & Chein, J. M. (2017). Smartphones and cognition: A review on the effects of mobile technology habits on cognitive functioning. Frontiers in Psychology, 8, 605.
Twenge, J. M., & Campbell, W. K. (2019). Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study. Preventive Medicine Reports, 12, 271–283.
