Unplug this Summer

What is a Digital Detox?

A digital detox is exactly what it sounds like: taking a break from digital devices to give your brain and body a chance to reset. That might mean turning your phone off after dinner, skipping social media for a weekend, or even spending a whole day outdoors without checking email. The idea is to reduce the constant connection and stimulation that comes from screens and allow yourself to slow down. You don’t need to go off the grid completely to feel the positive effects. Even a short break from technology can help you feel more grounded, and present.

We often don’t realize just how much time we spend staring at screens. Between work, entertainment, and scrolling on social media, many adults in the U.S. log over seven hours of screen time per day. That time adds up quickly and so do the health effects. Too much screen time has been linked to sleep problems, weight gain, depression, anxiety, and lower self-esteem. Using screens late into the evening can interfere with your body’s natural sleep cycle, and spending hours online each day often means less time for physical activity or meaningful in-person interactions.

How to Get Started:

Starting a digital detox doesn’t have to be difficult. Begin with small changes. For example, you might set a goal to keep your phone out of the bedroom at night or try a “screen-free” hour in the evening. Use that time to do something enjoyable: go for a walk, read a book, try a new recipe, or just sit outside and breathe. Summer offers plenty of offline activities that can help you relax and reset, from hiking and gardening to journaling or calling a friend you haven’t spoken to in a while.

Quick Tips:

• You can make your phone less tempting by turning off non-essential notifications and move your most-used apps off your home screen
• Try setting your screen to black and white to help reduce eye strain
• Keep your phone out of reach during meal times and right before bed
• Most phones come with built in screen time limits for various apps. Try setting a daily limit on social media or other non-essential apps
• Limit yourself to one screen at a time. It can be tempting to want to grab your phone during a commercial break on TV, but that can lead to focusing and attention problems

Give Yourself Permission to Unplug

Of course, technology itself isn’t bad. It helps us stay connected, informed, and entertained. But taking a break from it allows us to use it more mindfully. You’ll start to notice how often you reach for your phone without thinking, and how freeing it can feel to leave it behind, even if just for a little while. This summer, give yourself permission to unplug. Step away from the screens and into the sunshine. Whether you’re looking to improve your sleep, feel less stressed, or simply enjoy more time doing what you love, a digital detox can help you get there - one offline moment at a time.