One evening, I was sitting on my couch, scrolling on my phone. My little cousin, Ayan, was calling my name. But I did not hear him. I was too busy watching videos.
After a while, he pulled my sleeve and said, “You never listen when I talk.”
That hit me hard.
I looked at my phone. I had spent hours on social media, replying to messages and checking emails. My eyes felt tired. My head was heavy. I had missed real moments with my family.
That day, I decided to take a break. I needed a digital detox.
What is Digital Detox?
A digital detox is when you take a break from screens. This means no phones, no computers, no social media, and no TV for a set period.
It helps to relax your mind and body. It allows you to focus on real life instead of the virtual world.
People do digital detoxes for many reasons:
✔ To reduce stress.
✔ To sleep better.
✔ To focus on real-life activities.
✔ To spend time with family and friends.
✔ To feel happier.
I realized I needed a digital detox because my phone controlled me. I was not in charge of my time. It was time to change.
Why Do We Need a Digital Detox?
We spend too much time on screens. Studies show that people check their phones about 150 times a day! That is a lot of time lost.
Too much screen time can cause:
🚨 Eye strain and headaches.
🚨 Poor sleep.
🚨 Stress and anxiety. Less focus and memory problems.
🚨 Bad posture and body pain.
Before my detox, I often felt tired even after sleeping. My mind was always busy. I could not focus on work or enjoy little moments in life.
A digital detox changed that.
How to Start a Digital Detox?
Starting a digital detox may seem hard. But small steps can help. Here is what I did:
- Set a Goal
First, decide how long you want to take a break. It can be for a few hours, a day, or even a week.
I started with one hour every evening.
- Tell People
I told my family and friends about my detox. This helped them understand why I was not replying fast. They also supported me.
- Remove Distractions
I turned off app notifications. I even kept my phone in another room while eating or sleeping.
This helped me stop checking my phone every few minutes.
- Find Fun Activities
Without a phone, I needed things to do. I read books, walked, played with Ayan, and even tried cooking.
Life felt more real.
- Create No-Phone Zones
I made rules like:
❌ No phone at the dining table.
❌ No phone one hour before bed. No phone while talking to someone.
This made my relationships better.
- Use a Basic Phone
For a day, I used an old phone with no internet. It felt strange but peaceful. I could still make calls but was not stuck on social media.
- Be Kind to Yourself
At first, I failed. I picked up my phone without thinking.
But I did not give up. I kept trying. Over time, it became easier.
What to Do Instead of Using Screens?
During my detox, I found many fun things to do. Here are some ideas:
📖 Read a Book – Get lost in a good story.
🚶 Go for a Walk – Enjoy fresh air and nature.
🎨 Try a Hobby – Paint, play an instrument, or learn to cook.
💬 Talk to People – Have deep talks with family and friends.
🧘 Meditate – Relax your mind.
The world has so much to offer beyond a screen!
What I Learned
After a week, I noticed big changes.
✔ I felt less anxious.
✔ I slept better.
✔ I had better talks with my family.
✔ I felt free from my phone.
Most importantly, Ayan smiled more when he talked to me. He knew I was really listening.
Will You Try a Digital Detox?
A digital detox is not about giving up technology forever. It is about taking control of your screen time. Try it for an hour, a day, or a week. See how you feel.
You might just love it! Are you ready to take the first step?
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Writer
Fardeen Bin Abdullah
Intern,
Content Writing Department
YSSE.