Tips for a Successful Digital Detox and Limiting Your Screen Time

Many of us get that weekly screen time notification—your average is 8 hours a day. And you start to wonder, am I really on my phone for an entire work shift? We’re all guilty of spending too much time glued to our screens, whether it’s scrolling through social media, catching up on news, or diving into apps. With a mini-computer in the palm of our hands, it’s easy to get lost in the digital world. But taking a break is crucial for our well-being.

Internet Self-Care Day is here, and it’s time to ditch those screens.

Excessive screen time can take a toll on your health. Studies have shown that 90% of Americans use some form of technology within an hour before bed, which can seriously disrupt your sleep. The blue light emitted from screens tricks your brain into thinking it’s still daylight, making it harder to fall asleep and reducing the quality of your rest.

It’s not just sleep that suffers. Research has also linked high screen time—especially over 5 hours a day on smartphones—to decreased attention span and lower productivity. Constantly switching between apps and notifications can leave you feeling scattered and less focused on the tasks that matter.

There are a few ways to help you hit pause a reset. Set clear rules for screen time, like no phones an hour before bed or during meals. Swap out scrolling with other activities like grabbing a book, taking a walk, or picking up a new hobby.

You can also use apps to monitor and limit your screen time, helping you keep a clear boundary between work and social media.

If a full digital detox feels like a stretch, start with a 48-hour screen-free weekend. You can also shut off non-essential notifications to keep away distractions and stay focused.

Settling these online boundaries will help you recharge and come back to the digital world feeling recharged.