How Does a Digital Detox Can Reset Your Mind

Estimated Reading Time: 5 minutes

Published on: 06 Nov 2025

Have you ever felt like you’re always glued to your phone, scrolling and switching apps but somehow end up feeling mentally exhausted? The digital devices that were meant to make your life simpler have suddenly started to take over. At times, it feels like you’re not using your phone and more like it’s using you, constantly feeding your brain with information it cannot fully process.

Globally, people spend an average of 6 hours and 40 minutes on screens each day. That’s nearly a full workday of consuming content, without even realizing it.

This flood of information in a second can leave your brain confused, restless, and drained. It struggles to filter through the noise, and you are completely drained without even realizing it.

Maybe it’s time to pause.

What if stepping away from it, just for a while, could bring back a sense of calm? Could unplugging these devices actually help your mind reset? Let’s find out.

How to Know You Need a Digital Detox?

If you are someone who is still wondering if you need a digital detox, it’s always the subtle hidden signs like doomscrolling at 2 AM or checking your phone even while watching TV/ laptop.

Here are a few clear signs that you need a digital detox:

1. You feel mentally foggy

If you are getting enough sleep (6-8 hours) and still struggle to focus or concentrate on your tasks, it means that you need a digital detox.

2. You pick your phone without thinking

Did you ever open Instagram without even realizing, scroll for 2 minutes and close it, only to open it again in 5 minutes? If you have been stuck in this loop, this could be a sign of mental fatigue.

3. You feel anxious after screen time

Have you noticed a sudden dip in your mood after watching your feed, texts or reading news? This overload of information can confuse your brain, feeling stressed, irritated, anxious and restless.

4. You lose track of time online

A quick check could be the amount of time you spend on your phone. If your day passes by you staring at your screen for more than 2 hours apart from work, it’s high time for you to start a digital detox.

5. Your sleep is getting worse

If you have a habit of looking at your phones right before you sleep and the moment you wake up, which makes you feel exhausted. It might have started messing with your sleep hormone, melatonin.

Why Is It So Hard to Let Go?

We know that this loop could be endless, strained eyes, FOMO, and mental fog. So why do we keep going back?

It’s because our phones are designed to be addictive. That is the entire marketing strategy. Notifications give us small amounts of dopamine hits every now and then. Algorithms keep feeding us what we like. And when there is an entire platform to connect, we don’t want to face silence or boredom anymore.

But you need to remember that discomfort is the first step towards success. Stepping away from your phone might feel tough at first, but what’s on the other side is worth it.

How Can You Actually Do a Digital Detox?

Let's be honest, we cannot completely switch off our devices and disappear into the forests in the name of a digital detox, right? Rather, we can start with making small but noticeable changes in our lifestyle that go a long way.

1. Start with micro breaks

Start by simply not using your phone for 20 minutes after you wake up or keep it aside one hour prior to bedtime. These small breaks would bring clarity to your mind.

2. Turn-off non-essential notifications

You need to ask yourself, do you really need to know every time someone likes your photo or sends you a meme? Switch off these notifications to avoid looking at your screen after every two seconds.

3. Keep your phone away from bed

Just switch your phone with a book, journaling, or even silence before you sleep. Let your mind wind down without looking at blue light or endless scrolling online.

4. Replace screen time with real time

Pick up a hobby that doesn’t involve your screen, like reading a book, journaling, listening to a podcast, painting, or even walking in nature. It helps give your brain different kinds of stimulation and joy.

5. Have no phone zones or hours

Make your meals a screen-free ritual or declare Sunday mornings a no-scroll zone. By having such no-tech zones or hours, you can connect with yourself better and feel calm.

6. Use apps to limit your screen time

You can also use tech to control tech. Sounds ironic, right? Install applications for digital detox, set time limits on each app, and track your screen time usage to get real insight about your habits.

7. Tell your friends & family you’re on detox

You can share the process with your friends and family to feel less pressure and set healthy expectations in your personal life as well. You don’t need to be available 24/7.

When It’s More Than Just Phone: Seek Help If Needed

Sometimes, it's not just screen time, it’s how your phone affects your mental health.

1. Digital Dependency vs. Addiction

Ask yourself if you are scrolling out of habit or do you feel anxious without your phone? If you can’t control your usage to the extent of disruption in sleep, work, or mood, it could be more than a dependency.

2. When to Talk to a Therapist

If you are constantly doomscrolling leading to anxiety or emotional numbness, it might be a sign to seek help from a mental health professional to break the cycle and build healthy habits.

3. Online Therapy Options

There are various platforms available online that offer flexible, online sessions with professionals without any travel or judgment involved.

Canada: MindBeacon, Inkblot, Wellin5

US: BetterHelp, Talkspace, Headway

Final Takeaways

A digital detox doesn’t have to be perfect; it just needs to be intentional. As discussed in this blog, even a few minutes of screen-free time each day can reset your mind and improve your focus.

You don’t need to vanish into the forests to feel present again. You just need to pause, breathe, and choose yourself over the scroll.

Sometimes, the best way to connect with life around us and ourselves is to disconnect.

Disclaimer: This blog is intended for informative purposes only and should not be considered medical advice. The content does not make any claims regarding the prevention, cure, diagnosis, or treatment of any health condition. Always consult your healthcare provider before adding anything to your healthcare routine.

Frequently Asked Questions

1. What is a digital detox?

A digital detox is taking a break from phones, screens, and social media to give your brain some time to rest and breathe. It can help reduce mental fatigue and reset your mind.

2. How do I know if I need a digital detox?

If you find yourself scrolling endlessly, feel anxious after screen time or even struggle to focus, it might be time to unplug from the devices for a bit and do mindful exercises like journaling, listening to podcasts or reading books.

3. Can blue light from screens affect my sleep?

Yes, blue light can actually trick your brain into thinking it is still daytime. It can reduce melatonin production (sleep hormones), disrupt your sleep cycle and making it difficult to relax at night after endless scrolling.

4. How can I start a digital detox without cutting it off completely?

You don’t have to cut it off entirely; it is recommended to begin with small steps like no-phone zones, bedtime breaks, turning off non-essential notifications, and limiting app usage.

5. When should I seek help with screen addiction?

There are some early signs like when your phone usage starts affecting your sleep, mood, or daily life. If you feel restless without your phone, consider talking to a therapist or using online therapy platforms for support.