Taking public transportation in the city warrants unknown encounters, but one constant is the sight of people looking down, glued to their phones. There are the occasional few reading a book, crocheting, or getting their afternoon nap in, but for the most part, we are all attached to the glowing device we constantly keep in our hands. Ironically, as I do the same thing, scrolling on my phone, I increasingly see critiques of phone usage. This isn’t something new; people have been talking about “digital detoxes” and “digital addictions” increasingly since the early 2010s. But the extent to which phones have consumed the public is at extreme measures with 24/7 connectivity. Gen Z has even invented entirely new terms to describe the whole phenomenon: “screenagers,” “doomscrolling” and “bedrotting,” all of which hold negative connotations when describing the impacts of long-term social media use.
There are many motivations behind wanting to take a digital detox. Limiting screen time, going offline for a day, taking a social media- free month: all of these are attempts to combat the digital fatigue we all seem to struggle from. For many, taking a digital break stems from wanting to feel more present in the moment. Social media allows us to be connected in several places at once, often distracting us from being present with our actual surroundings. This idea of “quality leisure” also comes into play, where people find that they’re making better use of their time doing analog activities over digital consumption. This digital content cycle you find yourself sucked into isn’t entirely on you; the algorithms that provide you with the entertainment and diversion are built to drive engagement, making it feel impossible to break the endless flow of videos.
A lot of us are left thinking now, “How am I supposed to break this pattern?” Social media has become so ingrained within our society that it seems impossible to not be connected at all times. Many of us are guilty of scrolling for long enough that even TikTok infamously tells you “you’ve been scrolling for way too long.” It’s easy to get sucked in, and that’s exactly why people are trying to find ways to combat this. However, do you need to completely eliminate all digital use out of your life to start making improvements? Can a digital detox actually work? I think the most effective thing you can do is become more intentional with your technology use.
Often, when we completely eliminate social media for a period of time, it’s easy to fall right back into the same habits. When powering down devices, many aren’t sure how to fill their empty time. That’s why I think it’s important to try to regulate and moderate your screen time and behaviour. Researchers stress the importance of being connected online in order to be a responsible digital citizen, but that role requires a responsibility for balancing your digital life and knowing when to log off. Unplugging can seem like an easy fix when you have constant internet access, but staying connected is how we keep ourselves informed and involved. We can find sustainable ways to balance social media use intentionally alongside analog forms, while maintaining civic and daily responsibilities.
Becoming more aware and intentional with my digital habits has helped me combat digital fatigue. I’ve decluttered my phone and organized it in a way that gears me towards getting off my screen and creatively inspired rather than pulling me back in. When I find myself scrolling for too long, I make a mental note to switch tasks and divert to anything else that will get me off my phone and towards hobbies. It makes sense why physical objects like journals, vinyl, film, and older phones have become trendy again; people are turning to physical objects to combat social media overuse. Whether l pick up a book, do my nails, write in my journal, or take my dog on a walk, I find myself feeling completely more rewarded than the alternative of continuing to scroll on my phone.
I think there are also ways to redefine your digital consumption so it actually feels rewarding rather than draining. As a media student, I spend a lot of time gathering creative inspiration from the internet, playing around on GarageBand, or reading Substack articles. Ultimately, it is often social media and mindless content cycles that drive the desire for a digital detox rather than technology use as a whole. Starting that balance isn’t about throwing your phone away, but rather deciding when you are using the screen and when the screen is using you.