Lauren Trainor
Why You Should Actually Do Digital Detoxes
In our society, modern technology is obviously very prominent. Most of our days are spent looking at screens, and our phones kind of control a lot of aspects in our lives. Because of this, it can feel frustrating when people push us to “lessen our screen time,” since we rely on our phones to get through the day by communicating and collaborating with others 24/7. Especially in college, our phones help keep our social networks intact by allowing us to share things with friends constantly. Yet, many adults and older generations still claim that we’re “too addicted to our phones.”
When people urge us to lower our screen time, have you ever tried to think of a valid reason to actually do so and come up short? Many argue that less screen time helps us be more present or improves mental health, but are these claims really true?
One of my New Year’s resolutions is to go on my phone less and spend more time doing other things. However, I felt that in order to take this goal seriously and actually follow through, I needed to learn more about the proven facts behind lowering screen time. So, I did some research on the benefits and thought I’d share what I found to possibly inspire you to prioritize less screen time in 2026 as well. A lot of these points are probably things we’ve all heard before, but hopefully learning the reasoning behind them makes them feel more meaningful.
It improves sleep
I am someone who loves sleep, and when mine gets disrupted, I honestly feel like I can’t function. So, finding out that high screen time can lead to trouble falling asleep and lower-quality sleep immediately had my attention. Increased screen time, especially before bed, exposes us to blue light, which boosts alertness, reaction time, and mood, ultimately throwing off our natural sleep cycles. Screens also trick our brains into thinking we should stay awake by stimulating constant mental activity.
This is especially true with doomscrolling. With every video or post, a new thought is triggered in our brains, making it feel almost impossible to relax our minds enough to fall asleep. This idea is supported by a Harvard study that compared extended exposure to blue light and green light; they found that “blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much.” If you want to wake up feeling more energized and sleep better overall, lowering your screen time can truly make a difference.
It makes you more productive
This is kind of a roundabout benefit of less screen time, but that doesn’t make it any less convincing. It’s honestly just basic math: the less time you spend on your phone, the more time you free up for productive or enjoyable activities. These can include exercising, reading for pleasure, getting ahead on schoolwork, organizing your space, cooking, baking, and the list goes on!
Time spent on phones during work or school has also been shown to decrease productivity and engagement. A study by San Diego State University on undergraduate students emphasized the importance of both reducing and optimizing screen time. It found that uncontrolled phone use negatively impacts the amount of work students complete, and it is recommended that students monitor their screen time with specific goals in mind to improve satisfaction and outcomes in daily life. If you struggle to stay focused or feel like your phone constantly distracts you from your goals, a digital detox could be a great solution.
It improves your overall mental health
Struggles with mental health are extremely common today, especially within our age group. In my experience, social media has definitely contributed to my own mental health struggles. I often compare my life to what I see online and feel like I come up short or that I’m not good enough. This rise in mental health issues among teenagers and college students can actually be linked to increased phone usage and reliance.
Dr. Justin Kei at Hackensack University Medical Center studied the behavioral health of college-aged patients and found that high levels of screen time can contribute to the development or worsening of conditions such as anxiety, depression, and post-traumatic stress disorder. This makes sense, especially since so much of our screen time is spent on social media, where we compare our worst moments to everyone else’s best. Additionally, spending long periods on our phones can leave us feeling out of control, as we waste time we could have spent doing things we actually enjoy. Taking breaks from our phones can reduce stress, encourage more in-person interactions, and allow us to engage in activities that feel more rewarding and fulfilling.
Overall, I hope this information helped show why digital detoxes are actually beneficial and explained the real reasons behind why your parents are always telling you to “get off that dang phone.” It’s unrealistic to expect us to completely cut phones out of our lives, as they’re often necessary for work, staying in touch, and keeping up with the world. That was never my intention; my goal was simply to better understand the impacts of high screen time and to highlight what can be gained by cutting back.
So next time you feel tempted to lie in bed and doomscroll for hours, maybe think back to this article and consider going for a walk or picking up a book instead. Whatever floats your boat.