It’s 7 am. Your phone alarm goes off and after snoozing for twenty minutes, you grab your phone. Inevitably, you’re littered with notifications: Uber Eats, that workout app you never open, WhatsApps from while you were asleep and some viral TikToks are all demanding your attention. Of course, you open one and before you know it, it’s 8:30 am and you’ve got 30 minutes to be at your desk.
Like it or not, we’re humans enslaved to our digital devices. Come evening, mindlessly scrolling Instagram on mute while simultaneously watching Showmax is the norm. It feels impossible to just ignore every ping and vibration. It stands to reason, then, that our interests pique when someone says they’re taking on a digital detox.
The international practice, used by celebrities, CEOs and regular people alike, allow us some distance from our devices. While there is no standard definition for “digital detox”, every ‘tox is the same. “It’s a period of time where you intentionally disconnect from technology, including phones, laptops, tablets and social media, yes, that means even a quick WhatsApp,” says Melissa Lain, health coach.
But there’s more to it than that. Every time you open your phone, your brain is flooded with dopamine, the body’s innate reward hormone. It’s the same thing that makes you feel so satisfied after eating chocolate or winning an arm wrestle. But being exposed to it 24/7? That’s flooding our brains with the stuff, making us addicted to our tech. And per a survey, South Africans are spending upwards of three hours a day on social media alone. A digital detox, also called a dopamine detox, can help. “The idea is to take a break from the constant stream of information and stimulation that comes with being connected all the time,” says Lainn.
Why Unplugging Is Good For You
A 2025 meta-analysis looked at 14 studies and concluded that digital detoxes may alleviate depression and “problematic internet use”. The study also found that the benefits really depend on how you approach going offline. For example, a short-term stint might not have the same effect as moderate, longer-term restriction. Added to that, studies find that women benefit from ‘toxes that include mindful and regulated usage.
According to Brown University Health, focusing on the real world and not what’s curated online can yield benefits, like less stress, better focus and sleep – and more time for stuff you like.
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How To Tell When It’s Time For A Digital Detox
Your screen time is too high
There are various signs that it’s time to shut down those reward centres for a while. First, if you’re spending excessive periods of time in a scroll hole, it’s time to put the phone down. Generally, experts agree that less than two hours of recreational scrolling is healthy. For work, between four to six hours of screen time is the limit.
Going phone-free feels scary
Zahraa Surtee, counselling psychologist, notes that sleep disruptions – and checking your phone in the middle of the night – is a tell-tale sign you’re due to switch off. Also, pay attention to how you’re feeling when you’re not on your devices, notes Melissa. “If you feel like you can never switch off, are constantly checking your phone or emails, even when there aren’t notifications buzzing and feel overwhelmed by the amount of information you are consuming, it might be time for a digital detox,” she says. Zahraa agrees. Are you feeling anxiety when your phone’s not within reach? You’re likely in a dopamine rut.
You’re not social (in real life)
You might even experience a feeling of disconnect with the real world, says Melissa. “If you find yourself spending more time online or watching other people live life rather than creating and experiencing your own, it’s a sign that you need to intentionally disconnect for a while and re-engage with the present moment.”
Your body is strained
Then there’s the physical ramifications: “Spending long periods of time in front of a screen can cause eye strain, tension headaches, neck and back pain and other physical symptoms,” says Melissa.
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How To Detox, Digitally
Zahraa sees digital detoxes as a way to carefully curate what you’re exposed to. “It’s not about giving up screen time completely,” she says. “Rather, it’s firstly about recognising that the media we consume DOES affect our mental health and the way we choose to show up in the world.” Here, science-backed tips for your digital detox – and how to stay away for good.
1. Do a cellphone audit
Spend some time curating your phone. Go through your apps and disable those notifications that annoy you, or that cause you to scroll endlessly. Do you really need a notification every time someone likes your Reel? “Just as we get to choose the type of foods we ideally want to nourish our bodies with, so we do get to choose the type of content we’d like to nourish our minds with,” says Zahraa. “Digital detoxes are ideally about spending screen time more mindfully and in moderation.”
2. Pick your detox rules
To Melissa, the digital detox you embark on can be individualised. “It can be as short as a few hours or as long as a week, or even more,” she says. “During this time, you commit to disconnecting from digital devices and focusing on other activities that promote stillness and well-being. Don’t overcomplicate it, an hour or two a day is a perfect way to start.”
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3. Schedule phone time.
Restricting your phone time improves mental health, according to a study that limited screen time to less than two hours a day. Respondents found better sleep quality and overall well-being, as well as less depressive symptoms.
4. Make your phone suck
You’re not going to want to doomscroll your way through a boring device, say scientists. In a field experiment, users who created “design friction” (i.e., making your phone greyscale), had immediate success in reducing screen time.
More design friction ideas:
Too many steps
If your social media apps are hidden or embedded in folders within folders, you’re less likely to dig them up.
Using a dumb phone
Unable to host social media, an old cellphone or minimalist device puts a hard barrier between you and your feed.
Use physical blockers
Lock up your phone and give the key to someone else. Stuff your phone at the back of your winter wardrobe, or somewhere requiring a ladder.
Disable notifications
Turning off most notifications, sounds, vibrations and “red blob” badges removes the constant, interruptive cues that demand attention. Also, try focus modes, if your phone has them.
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5. Prep phone-free activities
Instead of using the time to stare into space, itching to check your feed, try scheduling a tech-free activity. Maybe that’s a bubble bath, some colouring in time or just some tea and time with your thoughts.
6. Reflect
Journal about your feelings and/or record your usage throughout the digital detox – self-monitoring can yield important insights into how you use your phone and how it affects mood, productivity and well-being.
