Detoxing from the digital world
It might be possible to disconnect from the digital world without completely pulling the plug.
For many of us, going without our phones feels impossible. They’re the first thing we reach for in the morning and the last thing we check before bed. While smartphones aren’t inherently harmful, the endless stream of information, constant connectivity, and excessive use take a toll.
Even as I write this, I catch myself reaching for my phone every few sentences. Though it sits across the room, the urge to check notifications and doomscroll lingers. Sometimes, I feel phantom vibrations as if my phone’s buzzing, even when it’s not there.
Initially, I dismissed these habits. But over time, I noticed feelings of restlessness creeping in whenever my phone wasn’t within arm’s reach. My ability to focus diminished and I engaged less with my hobbies. I feared missing out if I wasn’t constantly checking social media for updates. The instant gratification of scrolling became a cycle of addiction.
Dr. Anna Lembke, in Dopamine Nation, calls smartphones the “modern-day hypodermic needle.” Each notification, app, or game triggers the release of dopamine, a chemical in the brain that fuels pleasure and reward, which reveals why we remain glued to our phones.
Smartphones are a never-ending source of entertainment that feeds on feelings of envy, pride, and insecurity. Despite knowing the effects, breaking free from this cycle is tough. If, amid your doomscrolling, you’ve stumbled upon the concept of a digital detox—ironic, I know—you may have wondered if it’s even possible. In a world where smartphones are embedded in every aspect of life, the mere thought of disconnecting for even a day can feel unrealistic.
But from my own experience, I’ve found that there are ways to detach from our devices without completely pulling the plug. An important first step is identifying what aspects of our digital habits make us feel worse. By pinpointing what causes distractions or anxiety, you can focus on reducing the time and energy spent on those triggers. Whether it’s setting screen time limitations or completely removing certain apps, even small changes can improve your mood.
The next challenge is replacing screen time with something meaningful. For me, it was revisiting hobbies I’d neglected like reading a physical book rather than mindlessly scrolling. The world at our fingertips makes it feel like we’ll miss out if we look away for a second, but excessive phone use distracts us from more important things. The incessant buzz of notifications drowns out the joy of simple moments, such as immersing myself in a captivating story, engaging in conversation with family and friends, or simply being present.
Breaking the cycle takes time, and I’ve learned to be patient with myself. The more I fill my time with activities that nourish my well-being, the easier it becomes to step away from my phone without feeling like I’m missing out. By intentionally stepping away from the parts of my phone that cause me to spiral, I’ve rediscovered the joy of being present and spending time on the things that matter most.
