From smartphones and social media to streaming and constant notifications, interaction with digital devices are woven into nearly every part of daily life. While technology offers convenience and connection, being consistently “plugged in” can take a toll on our mental health, focus, sleep, and overall well-being.

In this conversation, Centerstone’s Chief Medical Officer Dr. Garima Singh, explores what a digital detox actually means, why it doesn’t require giving up technology altogether, and how small, intentional changes to our habits can lead to better sleep, improved focus, and a stronger presence in everyday life.

A digital detox is an intentional effort to reduce the use of digital devices such as cell phones, social media, television, and other screens. Experiencing a digital detox does not mean eliminating technology entirely but rather restructuring how and when it is used so that it isn’t excessive, becoming a more mindful and responsible user.

Altogether, excessive digital use creates a cycle that negatively impacts our overall health and well-being. Dr. Singh says, “I would say 90% of us could benefit from a digital detox. Sometimes we don’t realize how much we are using certain digital platforms.”

• Socially, screens can become a way to avoid engagement, boredom, and anxiety, resulting in social isolation, comparison, and low self-esteem.
• “From a focus and cognitive standpoint, frequent scrolling and short-form content can reduce the need for sustained attention, particularly affecting individuals with ADHD which can lead to difficulties with concentration and productivity,” adds Dr. Singh.
• Sleep is also significantly affected. Screen exposure late at night disrupts our body’s melatonin production due to light exposure, making it harder to fall asleep. Poor sleep can then contribute to irritability and reduced performance the next day.
• Physically, increased screen time can often replace physical activity, contributing to a number of physical health concerns including obesity and high blood pressure.

According to Dr. Singh, there are several realistic and sustainable ways to start a digital detox without disrupting your daily routine:

• Disable unnecessary notifications from apps on your phone, tablet, or computer.
• Charge your devices away from bedrooms or commonly used relaxation spaces. Dr. Singh recommends charging all devices in the kitchen or an office space.
• Avoid screens for one hour before bed and for the first hour after waking.
• Put your phone away during mealtime or social time with loved ones.
• Create intentional screen-free morning and nighttime routines.
• Identify high-use screen time (stress, waiting periods, boredom) and replace them with alternatives such as taking a walk, talking to a friend, or utilizing other relaxation techniques.  

Even after a short period of time, users may start to notice benefits of reduced screen time such as better quality of sleep, improved focus, better attention span, and increased presence in daily activities.

Overall, a successful digital detox isn’t about perfection, but rather building sustainable habits that support our well-being over time. If you’re noticing that digital habits are affecting your well-being, you don’t have to navigate it alone. Centerstone offers mental health services and resources to help individuals and families build healthier routines. Call us at 1-877-HOPE123 (1-877-467-3123) to learn more about our counseling services.