Are you surrounded by screens? Today, we rely on technology to do everything from sending emails to ordering food. But being constantly connected can leave us physically and mentally exhausted.
That’s why some people are doing “digital detoxes”, the practice of staying away from devices and social media for a set period of time.
The concept is gaining traction online, with supporters spruiking the health benefits of the “analogue lifestyle”. Some are even paying big bucks to go on “digital retreats”, with the aim of becoming healthier and happier.
But do digital detoxes actually work, or are they just another wellness trend?
What is a ‘digital detox’?
The term “digital detox” stems from detoxification, the process of safely getting a person off an addictive substance such as alcohol or drugs. This is usually done with support from a healthcare professional.
So, the idea of a digital detox is to step away from technology, experience life with fewer distractions, and foster relationships offline.
The trouble with tech
Ordinarily, young people in Australia look at screens for nine hours a day. Research suggests adults are not much better, with Australians aged between 45 and 64 spending up to six hours each day on screens.
As a result, more people are experiencing information overload, the idea of being physically and emotionally overwhelmed by an immense amount of data. A related concept is social media fatigue, a consequence of being constantly connected through online platforms.
But there are signs people are resisting the pull of technology. Some younger people are swapping screens for hands-on hobbies such as knitting, joining chess clubs and other offline social activities.
They are also driving trends such as “raw-dogging boredom”, the practice of sitting through long-haul flights without headphones. “Friction-maxxing”, the idea that a person can become more resilient by doing tasks involving some level of difficulty, is also gaining traction online.
So, in a sense, digital detoxes are just the latest online trend.
Do digital detoxes work?
Current research suggests digital detoxes may have some benefits. But the evidence is far from conclusive.
One 2025 meta-analysis examined 20 randomised controlled trials looking at the effects of social media detoxes. It found that taking a short break from social media had a small but positive effect on people’s feelings of life satisfaction and self-esteem. Participants also reported feeling less anxious, depressed and lonely.
In another 2025 study, researchers blocked participants’ smartphones so they could only receive calls and texts over a two-week period. The results were striking, with researchers finding that the intervention had a greater positive effect on participants’ mental health than antidepressants.
Importantly, this was because participants not only spent less time on their phones, but also used that time for beneficial activities such as socialising in person, exercising and spending time in nature.
Not for everyone
Digital detoxes may affect people differently due to various factors.
One factor is cultural context. Research suggests people using social media in collectivist cultures such as Turkey may experience greater social pressure to respond quickly and maintain extensive networks compared to those in more individualistic societies. As a result, people in collectivist cultures may benefit more from taking a break from social media.
Gender is another factor. Research suggests women mainly use social media to maintain relationships and often compare their physical appearance with others online. This means they may benefit more from a digital detox than men.
One 2020 study found that women who took a one-week break from Instagram felt significantly more satisfied with their lives than women who continued using the platform. However, researchers did not observe the same effect among men.
All about the approach
Current research suggests that doing a digital detox may improve mental health, but the way a person approaches it matters.
Experts suggest people should not go completely cold turkey on technology, as such drastic changes are often difficult to maintain. One 2023 study found that people who reduced their daily smartphone use by one hour experienced stronger and more lasting mental health benefits than those who quit entirely.
Researchers say identifying unhelpful habits, such as checking phones too frequently or carrying them everywhere, can be an important first step. Setting app time limits, checking messages only at certain times, and taking short breaks from platforms such as Instagram may also help.
Sharing these goals with family and friends can provide support and help others understand delayed replies. Monitoring progress, including improvements in sleep or reduced anxiety, may also encourage people to continue healthier digital habits.
It is hard to stay present and connected in an increasingly digital world. But a digital detox could help. Importantly, the aim is not to eliminate technology entirely, but to use it in a more conscious and deliberate way. (The Conversation)
