The Digital Detox:

Reclaiming Your Time and Energy 

blog written by Abby Jo Vanderfin, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Are you feeling overwhelmed by the constant notifications, endless scrolling, and urge to always be connected? You’re not alone. For many women striving to find balance in their lives - whether it’s moderating alcohol consumption, improving self-care, or simply reclaiming your time-technology can be a double-edged sword.  

Like alcohol, technology can offer a temporary escape, but excessive use often leaves us feeling drained, less connected, and struggling to stay present. If you’re on a journey toward moderation, incorporating a digital detox can support your goals by reducing overstimulation and helping you reconnect with what matters most. 

Why a Digital Detox Complements Mindful Moderation

Engaging in mindful moderation with alcohol involves reflection, self-awareness, and using alternative healthier habits. A digital detox can help you practice and grow some of these skills! 

Here are some ideas to help you get started with your own digital detox journey: 

1. Start Small : You don’t need to be completely off the grid. Start with manageable steps. Here are some things you could try!

• Try turning off notifications for non-essential apps- social media apps are always a great place to start. 
• Set screen time-limits or use timers to discourage doom-scrolling and create awareness of the time spent on certain apps. 
• Try a “Digital Sunset” where you don’t use devices for an hour or two before bed. This may actually help improve your sleep! Studies show that blue light emitted from screens can negatively impact sleep health (Carter et al., 2016).
• Create Tech-Free Zones: Designate certain areas in your home or workplace as tech free to foster physical separation from devices 

3. Identify Your Triggers: Take notice of the way you feel when you don’t have your device(s). What emotions or situations make you want to reach for your phone? Is it boredom? Anxiety? Are they correlated with your triggers for consuming alcohol? Taking notice of these things can be useful for finding other, healthier coping mechanisms to reduce reliance on devices. 
4. Create a List of Grounding / Tech-less Activities: Think about the activities that truly bring you joy and fulfillment, whether it’s cooking, walking, coloring, or maybe reconnecting with loved ones. These moments of presence can help replace time spent scrolling with meaningful, intentional experiences. 

The Hidden Costs of Technology Overuse 

Although technology has become an integral part of modern life, excessive use can negatively impact mental and physical well-being. Let’s take a closer look at some of the hidden costs that may be impacting your life:  

• Mental Health and Emotional Well-being: The more time we spend on social media, the more likely we are to experience feelings of anxiety, depression, and psychological distress. Research shows that the curated nature of social media fosters unrealistic comparisons and erodes self-esteem (Keles, McCrae, & Grealish, 2020). 
• Sleep Quality: Blue light emitted from screens can disrupt sleep patterns, especially before bed, leading to reduced sleep quality and duration (Carter, Rees, Hale, Bhattacharjee, & Paradkar, 2016).
• Concentration and Decision Making: Constant exposure to digital information can overwhelm us cognitively, a phenomenon known as cognitive overload. This makes it difficult to concentrate, process information effectively, and make clear decisions (Mark et al., 2016).
• Social Isolation and Loneliness: While technology can give the illusion of social connectedness, it often leads to a decrease in meaningful face-to-face interactions. This can contribute to feelings of loneliness and disconnection (Twenge et al., 2018).
• Addictive Design and your Reward System: Social media platforms are designed to keep you engaged by triggering the brain’s reward system with features like likes and notifications. While this might feel rewarding at first, over time it can dull your brain's response to pleasure, making everyday activities feel less satisfying. (Montag et al., 2019).
• Attention Span: Frequent task-switching, often triggered by digital notifications, impairs our ability to maintain focus. Research suggests that this pervasive use of technology is linked to shorter attention spans and decreased productivity (American Psychological Association, 2020). 

The Benefits of Engaging in a Digital Detox

Reducing Screen time isn’t just about avoiding the negatives; it’s also about unlocking potential benefits that can enrich your life and developing healthy coping strategies. It is normal to feel an initial sense of withdrawal when engaging in a digital detox. Here are some positive changes that you might gain from this experience: 

1. Improved Mood: Taking breaks from technology has been shown to significantly reduce depressive symptoms, promoting greater happiness (Vanman et al., 2018).
2. Increased Productivity: Reducing distractions from technology can significantly enhance focus and efficiency (Mark et al., 2016).
3. Better Sleep: Limiting some of that blue light exposure throughout the day and before bed may help improve your sleep. Studies confirm that limiting screen time before bed can significantly improve overall sleep health (Carter et al., 2016).
4. Presentness and Emotional Resilience: At first, you may feel an uncomfortable urge to reach for your phone. However, practicing mindfulness can help you stay grounded and live more fully in the moment. This process encourages you to notice the impulse, acknowledge it without judgement, and respond intentionally. Over time, you’ll build resilience against relying on ‘quick-fix’ coping mechanisms, creating space for healthier habits and deeper connections (Elhai et al., 2020).
5. Greater Self-Awareness: Disconnecting may also give you the opportunity for introspection. By focusing inward, you can gain deeper insights into your thoughts, feelings, and behaviors, facilitating  personal growth (Meshi et al., 2020)

A digital detox isn’t about abandoning technology altogether, it’s about creating a balanced relationship with it and focusing on your self-growth. By being intentional with your usage and periods of disconnecting from it, you can reclaim your time and energy, fostering habits that align with your goals and progressing your moderation skills. By embracing both mindful moderation and a digital detox, you’re actively building habits that support your long-term well-being, one intentional step at a time.Whether you make small changes, or dive into a complete detox, each still will bring you closer to living a more present and fulfilling life. 

So, take that first step today, whatever that looks like for you; turn off a notification, create a tech-free zone, or delete some social media apps for a while. Your future self will thank you.  

We hope you enjoyed this blog post. Feel like you're ready for more?

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References

Carter, B., Rees, P., Hale, L., Bhattacharjee, D., & Paradkar, M. S. (2016). Association between portable screen-based media device access or use and sleep outcomes: A systematic review and meta-analysis. JAMA Pediatrics, 170(12), 1202–1208. https://doi.org/10.1001/jamapediatrics.2016.2341

Elhai, J. D., Dvorak, R. D., Levine, J. C., & Hall, B. J. (2020). Problematic smartphone use: A conceptual overview and systematic review of relations with anxiety and depression psychopathology. Journal of Affective Disorders, 207, 251–259. https://doi.org/10.1016/j.jad.2016.12.045

Keles, B., McCrae, N., & Grealish, A. (2020). A systematic review: The influence of social media on depression, anxiety, and psychological distress in adolescents. International Journal of Adolescence and Youth, 25(1), 79–93. https://doi.org/10.1080/02673843.2019.1590851

Mark, G., Gudith, D., & Klocke, U. (2016). The cost of interrupted work: More speed and stress. Human-Computer Interaction Journal, 31(9), 770–782. https://doi.org/10.1145/1357054.1357072

Meshi, D., Elizarova, A., Bender, A. R., & Verdejo-Garcia, A. (2020). Excessive social media users demonstrate impaired decision making in the Iowa Gambling Task. Journal of Behavioral Addictions, 9(4), 1119–1126. https://doi.org/10.1556/2006.2020.00098

Montag, C., Lachmann, B., Herrlich, M., & Zweig, K. (2019). Addictive features of social media platforms and smartphone use. Current Addiction Reports, 6(3), 343–349. https://doi.org/10.1007/s40429-019-00258-9