Unplug to Recharge: The Digital Detox Downlow

2026-01-05 | 06:29:53

Canadians are big internet and cell phone users. On average, we’re online over 6 and a half hours every day. We’re using our cell phones to browse social media, play games, shop online, watch shows/live streams, and so much more. And we check those phones frequently – touching them 2600 times a day, unlocking them over 100 times a day, and 64% of us are checking them at least hourly (and as much as every 15 minutes for gen Z).

Is that too much? Although that’s a personal question, there are a few signs you’re over-investing in screen time:

Compulsively checking your phone
Poor concentration on tasks or work
Increased stress, anxiety or other negative feelings
The FOMO feeling if you ignore a notification
Decreasing sleep in favour of screen time
Comparing yourself to others online

Why does it matter if you’re spending so much time in front of a screen? There are a variety of downsides that have come out in recent research, like mental health decline, increased ADHD, poor decision making, reduced productivity, feeling overwhelmed, shorter attention spans, loneliness, and of course all the online privacy concerns like identity theft, fraud, scams, bullying, and plenty more.

So, let’s say you’re game for trying some level of digital detox. Most people won’t be able to turn off every device and go dark for a week without some serious repercussions. But you can still participate! Any efforts you make towards reducing screen time count. With that in mind, here are a few suggestions based on how intense you want that detox to be.

Level 1: Start somewhere

Schedule time away from screens (an hour in the morning, while eating, whatever works for your lifestyle)
Set a maximum time allotment per day on specific apps
Turn off notifications for apps that aren’t critical (like games or social media)

Level 2: Ready for a challenge

Create a room or area in your home that’s a ‘no-phone zone’
Turn off your phone at a specific time (like 9pm or 30 minutes before bed)
Try a short term fast, like one day without your phone

Level 3: Serious steps for long term change

Downgrade your phone to a model that doesn’t have some features, or can’t run specific apps or upgrades
Set up a recurring digital absence, like no computers on weekends or no-phone-Fridays
Delete one or more social media or other problematic accounts (your account as well as the app itself from your device)

You might still be hesitant to go on a digital detox journey, and that’s okay. Feeling nervous or apprehensive about giving up some screen time is super normal. So set yourself up for success by turning off and tucking away that device, then making these pre-detox moves:

Set a SMART goal, with emphasis on the specific, measurable, achievable, relevant and timely components (yes, they’re all important!)
Tell your friends, family or coworkers about your plan so they don’t worry, and can manage any issues while you’re unavailable
Make an action plan for your screen-free time, like meeting a friend, going outside, reading, or whatever else fills your cup
Be okay with being uncomfortable. It’s okay for all of the tense feelings to come up, but stick with your detox period and push through the discomfort

If you’re in the middle of your detox and feel absolutely compelled to turn on that device, pause for a minute first. Ask yourself 3 questions before you abandon the detox: What for? Why now? What else could I be doing instead? Answering these will either get you back on track or help you adjust your detox parameters for better results next time. Just taking the time to think before grabbing the device is a big success.

So, what can you expect from doing a digital detox? First, know that results will vary from person to person, so set realistic expectations for your detox. You can expect to have more free time, which you can use to connect with loved ones or enjoy your hobbies (or find new ones!). You may even see benefits like better sleep, improved mood, lowered stress levels and an overall more positive attitude.

If you don’t see results after your first attempt, that’s okay. Don’t give up! This is a long-term plan, and it takes time to change habits and routines. Keeping a journal of your progress could help you see the small changes and stay on track. Consider what worked and what didn’t and make changes to improve the process. Then, enjoy the ride and look forward to more free time for what truly matters.

Happy detoxing!