By Tashi McQueen
AFRO Staff Writer
tmcqueen@afro.com
As technology increasingly dominates daily life, people are turning to “digital detoxes,” usually defined as intentional time away from screens, social media and constant connectivity.
“Too much is coming at us at such a fast pace,” said Lynn Berger, a licensed mental health counselor. “It is impossible to keep up and stay focused on simple tasks.”
A Global Web Index (GWI) study found that one in five people have completed a full digital detox, while seven in 10 have chosen only to limit some of their online activity. The detox worked for eight out of 10 who tried it. The survey included 4,438 internet users, ages 16 to 64, in the U.S. and the United Kingdom.
“Snap out of scrolling and into your life,” said Julie Potiker, author and certified mindful self-compassion instructor. “We miss out on valuable moments of our lives and real-world connections when we spend too much time immersed in our phones, unconsciously scrolling through social media or ‘doomscrolling’ the news.”
The GWI study shows that people are responding to increased technology use differently. Some take extended breaks from social media, cellphones or laptops, while others adopt subtler measures, such as avoiding phone use at bedtime or during dinner. Some remain unconcerned about their daily screen time.
A Pew Research Center study found that 98 percent of Americans possess a cellphone, with about 91 percent owning a smartphone in particular. The survey included 5,626 adults and was conducted from Feb. 1 to June 10, 2024.
A report by Gitnux, a market research platform, found that the average smartphone user picks up their phone 58 times a day. Around 61 percent of young people say they are addicted to their devices, and mobile device addiction can increase the risk of depression by up to 27 percent.
As people seek balance, experts say digital detoxes reflect a growing awareness of technology’s toll and a proactive effort to manage its impact on daily life.
Finding ways to detox may be especially important for Black Americans. Psychologists note that cell phones are highly addictive since they are accessible nearly everywhere and make it effortless to check social media.
According to the Pew Research study, 19 percent of Black Americans rely on their smartphones as their only way to access the internet, which may increase their risk of technology-related addiction.
Potiker noted that being absorbed in technology every day increases stress and can harm emotional and mental health.
“If the news is compromising your sense of wellness and inner peace, as it is for many, it may be time to look at a new way forward,” she said.
People are finding that way forward by deleting smartphone apps, limiting routine activities like checking emails or texts, turning off notifications and distancing themselves from devices.
Berger recommends an occasional digital detox, even if only for a few hours.
“It heightens mental acuity and clarity,” said Berger.
Potiker recommends her SNAP (soothing touch, naming the emotion, act and praise) method when feeling overwhelmed by technology.
She suggests soothing yourself by placing your hands over your heart or over your stomach, identifying the emotion and taking deliberate action to care for yourself, such as limiting technology. Lastly, acknowledge and pat yourself on the back for taking positive steps forward.
“Power off your phone, leave your television and computer off and give yourself the gift of some quiet, reflective time,” said Potiker. “Write in a journal, take a walk in nature, read a book that engrosses you or spend quality time with people you love. However you spend this time, experience it fully without technology and enjoy being fully present in your body and your life.”