Let’s be honest most of us are glued to our phones. We check emails while brushing our teeth, scroll through Instagram while eating, and binge-watch videos in bed. It’s fun, it’s addictive… and let’s face it, it’s exhausting. That’s where a digital detox comes in.

If you’ve been feeling anxious, distracted, or just plain tired, it might be time to take a break from your screens. In this post, we’ll talk about five super simple, realistic ways to do a digital detox no extreme rules, just small changes that’ll help you feel more in control.

What is Digital Detox?

We’re all glued to our phones, right? A digital detox is simply taking a break from screens just unplugging for a bit. It doesn’t mean ditching tech entirely, but stepping away from constant notifications and social media. You could take a few hours off your phone or even a full day without checking emails. It’s all about giving your mind a little rest and recharging.

Digital Detox Benefits

Why try a digital detox? For one, it can reduce stress. Constant screen time can leave you feeling drained. Taking a break helps calm your mind and lower anxiety. Another big win: better sleep! Screens, especially at night, mess with your sleep. So, unplugging helps you get a deeper rest. And guess what? You’ll feel more focused. Without all the distractions, you can concentrate better and be more productive. Plus, it’s nice to have time for face-to-face chats with friends and family, instead of staring at your phone.

Here are five ways to do a digital detox.

1. Turn Off Push Notifications (Seriously, Do It)
   You know that little ding your phone makes every time someone likes your post or sends a message? Yeah, that tiny sound is stealing your attention all day long. Every time a notification pops up, your brain shifts focus even if it’s just for a second.

Start your digital detox by turning off non-essential notifications. That means muting social media, news alerts, and random app updates. Keep calls and messages on if needed, but silence the rest. You’ll be surprised how peaceful it feels when your phone isn’t constantly calling your name.

Key takeaway: Less noise = more focus.

2. Create Tech-Free Time Every Day
   You don’t have to ditch your phone forever. But how about starting with just one hour a day? Designate certain times, like during meals or the first hour after you wake up, as tech-free zones. Use that time to stretch, talk to someone, eat mindfully, or just be present.

You can expand this over time. Maybe Sunday mornings become screen-free. Or you stop scrolling before bed. These small shifts can reduce screen fatigue and give your brain a much-needed break.

Remember: You’re not banning tech. You’re just setting boundaries.

3. Keep Your Phone Out of the Bedroom
   This one’s a game-changer. If you’re scrolling TikTok or checking emails before bed, your sleep is probably suffering. The blue light from screens confuses your brain and makes it harder to wind down.

Try keeping your phone out of the bedroom at night. Use a regular alarm clock (they still exist!), read a book, journal, or just enjoy the quiet. Making your bedroom a no-tech zone can improve sleep, boost intimacy, and help you feel more rested.

Bonus tip: Charge your phone in another room to avoid late-night temptation.

4. Clean Up Your Social Media Feed
   Let’s face it scrolling through social media can leave you feeling drained, anxious, or like you’re not doing enough. A digital detox isn’t just about spending less time online, but also making that time better.

So, go ahead and unfollow, mute, or block accounts that don’t bring you joy. Keep the ones that make you laugh, inspire you, or actually make you feel good. Your digital space should feel like a safe, happy place not a comparison trap.

Pro tip: Less toxic content = more mental peace.

5. Try the 20-20-20 Rule for Eye Relief
   This one’s for your physical health. Staring at screens all day can mess with your eyes, posture, and even your neck.

Use the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. It gives your eyes a break and helps reduce digital strain. Also, stretch your neck, blink often, and don’t hunch over your screen for hours.

Little changes like this go a long way; your eyes (and spine) will thank you.

Final Thoughts: Digital Detox Isn’t About Quitting; It’s About Balance
Doing a digital detox doesn’t mean deleting your apps forever or going off the grid. It’s about making intentional choices with your screen time. These five ways to do a digital detox are simple, doable, and actually kind of enjoyable.

You don’t have to do all five at once. Start small, experiment, and see what makes you feel better. Whether it’s better sleep, less stress, or just feeling more present you’ll notice the difference.

So go ahead, take a breath, put your phone down for a bit, and reconnect with yourself and the world around you.