With screens becoming almost an extension of ourselves, the idea of a digital detox—deliberately minimizing or eliminating screen time—may seem challenging. However, embracing this concept can significantly enhance our relationships with ourselves, our partners, children, and everyone in between, while improving our overall mental well-being.
Why consider a digital detox?
While our digital devices do offer a wide variety of benefits, our seemingly constant engagement with our devices can also unintentionally create emotional distance making it harder to maintain emotional intimacy in our personal relationships. Research by the American Psychological Association (2017) underscores that reducing screen time can decrease stress and enhance mental health. Similarly, a study published in Computers in Human Behavior found that high smartphone use correlates with lower relationship satisfaction and increased loneliness (Przybylski & Weinstein, 2017). Regular ongoing notifications throughout the day and the habit of multitasking can lead to what researchers call “digital distraction,” where the frequent switching of attention reduces our ability to fully engage in and enjoy face-to-face interactions.
Before starting a digital detox, take some time to reflect on how different aspects of your digital device use affect you. Ask yourself: Which types of online content leaves me feeling drained, inspired, uplifted? How often do I find myself distracted by notifications, and how does this impact my interactions with others? If you’re discussing this with your partner, consider asking, “How do you feel our screen time is affecting our quality time together? Are there specific moments when you feel disconnected?” If involving your children, you might ask, “Do you think we spend too much time on our devices? What type of activities would you like to see us do as a family?” By understanding these patterns and perspectives, you can tailor your strategy to better address the specific ways digital engagement affects your well-being. This will help you foster a more collaborative approach to managing screen time.
Strategies for detoxing successfully
A digital detox can assist in counteracting these effects by creating space for more deliberate and focused conversations and activities. A great way to begin is by designating specific areas in your home as device-free zones. For example, you could establish a rule that no phones are allowed at the dinner table. In doing so, you will create an opportunity for uninterrupted, meaningful conversations during meals. Additionally, consider creating a tech-free zone in the bedroom to promote restful sleep and quality time with loved ones.
Another way to begin is by incorporating regular offline activities into your routine. Schedule weekly activities like attending a workout class, cooking a new meal, or playing board games. Consider setting aside one evening each week to focus on these shared experiences, ensuring quality time and fostering deeper conversations.
Helpful communication strategies to sustain progress
Further, it’s important to discuss the digital detox with your partner or children to get everyone on the same page. Communicate openly about why you’re making these changes and how it can benefit your family life. You might say to your partner, “I’ve noticed that our constant phone use is affecting our quality time together. I’d like us to set aside some evenings each week to focus on each other without distractions.” With children, you could frame it as a fun family challenge: “Let’s try a technology-free evening each week to play games together and talk about our day. It’ll be a great way for us to spend more time together.” Engaging in this dialogue helps set clear expectations and encourages everyone to embrace the new routine.
Next, if resistance arises, be prepared to address concerns and be open to compromising to find solutions, such as agreeing on specific times when it’s acceptable to use devices. Creating an agreement together can help everyone commit to the new routine and enhance its effectiveness.
As we navigate our hyper-connected world, taking intentional breaks from screens can help us rediscover the joy of face-to-face interactions, enjoy more frequent quality time with loved ones, and strengthen our interpersonal relationships. Start by implementing small, manageable changes, such as setting device free times or planning offline activities, and gradually observe how these adjustments enhance your connections and overall well-being. Embrace the digital detox journey and witness the positive impact on your relationships!
Therapy can be a powerful source of support in cultivating mindful boundaries with your devices. If you are interested in learning about how therapists at Wildflower Center for Emotional Health can help you in this or other realms, reach out for a free initial consultation!
References
American Psychological Association (2017). Stress in America: Coping with Change. Stress in America™ Survey. https://www.apa.org/news/press/releases/stress
American Psychological Association (2017). Stress in America: Coping with Change, part 2 Technology and Social Media. https://www.apa.org/news/press/releases/stress
Przybylski, A. K., & Weinstein, N. (2017). Can you connect with me now? The effects of smartphone use on relationship quality. Computers in Human Behavior, 77, 210-217. Retrieved from ScienceDirect
Yale Medicine. (2023). Social media and teen mental health: A parent’s guide. Yale Medicine. https://www.yalemedicine.org/news/social-media-teen-mental-health-a-parents-guideSocial Media and Youth Mental Health (2023). https://www.hhs.gov/sites/default/files/sg-youth-mental-health-social-media-advisory.pdf
