Digital Detox: Tips for How to Do a Phone Fast

In our hyper-connected digital world, getting caught up in the constant pings and notifications from text messages and Facebook posts is easy. It’s an easy way to pass the time scrolling through social media feeds while you wait to check out at the grocery store, scrolling my lunch break away, or picking up my phone during the commercial break you can’t fast forward through. I fill my “little bits of time” by picking up my phone. 

While that’s a bit embarrassing to type out, it’s not just me. 

Our Digital Addiction

The statistics paint a startling picture of our society’s addiction to digital devices and technology, with a staggering 60% of Americans admitting to being addicted to their phones.  The average person spends over 4 hours on their phone daily, amounting to a whopping 1,456 hours per year. Suppose you sleep for 8 hours a night (which I hope you are getting enough sleep—that’s a blog post for another day), and you spend 25% of your time looking at your phone. This problem underscores the need for regular digital detox experiences. 

This constant connection is deeply ingrained in our daily routines, with over 80% of millennials citing their phone as their constant companion and, on average, people touching their phone 2617 times daily. But we also have never been lonelier, anxious, and depressed. Is there a connection between phones and the adverse effects on our mental health? Are our phones the best companions for our well-being?  

Why are we so hooked? 

Our phones provide a constant stream of dopamine hits – those pings of notifications and social media likes trigger rewarding feelings in the brain’s pleasure centers. We crave that dopamine rush, so we keep checking compulsively for the next high, perpetuating the vicious cycle of addiction. 

Why A Digital Detox?

Recently, I read Cassie Holmes’ book “The Happier Hour”. In the book, she advises the reader to treat weekends like vacations. That can reframe our mindset to rest more and find more joy with this simple mindset shift, and her research backed up her hypothesis.

This, coupled with my friend Sami’s recent social media reminder that our phones have an off button, made me decide it was time for a digital detox challenge. We were headed to the lake for a long weekend so my family would all be under one roof, eliminating the need for communication with them, and if needed, those we were close with could contact my husband in case of emergency. 

I couldn’t even remember the last time I had completely turned off my phone. The statistics on our excessive screen time and technology use are staggering – diminished well-being, increased anxiety and depression, poor sleep quality, and lack of real social interaction. As someone who helps busy women simplify their lives for more happiness, I knew I needed to practice what I preach. 

Why Digital Detox Fasts Work

I recently spoke with my therapist about the benefits of fasting, including digital fasts. These can provide restorative effects for our mental and emotional well-being. Just as food fasting allows the body to reset and optimize its systems, taking a break from digital devices and constant connectivity gives our minds a chance to recalibrate and make better choices, reset our dopamine censors, and allow our minds to be bored and take pleasure in simpler things. 

Short digital fasts (e.g., daily tech-free windows) can provide benefits like intermittent fasting. Still, a longer multi-day fast may be needed periodically for a deeper reset. A complete digital detox by turning off all devices for 24-72 hours can allow full mental decluttering and rejuvenation to take effect. After 12-18 hours without digital input, the mind starts shifting from its typical frenzied mode of constant checking and stimulation. 

At 24 hours, deeper mental clarity and presence start kicking in as you’re no longer bombarded by notifications and digital noise. By 48-72 hours, you can achieve a profound sense of mental stillness and reset your neurological baseline.

Removing digital distractions allows your brain’s self-cleaning processes to ramp up, clearing cognitive clutter. This mental decluttering can reduce brain fog and boost focus and productivity when you return to digital life more intentionally.

So, while shorter digital fasts are beneficial, committing to a complete multi-day detox from time to time can be a powerful way to hit the mental “reset” button and break the cycle of digital addiction. It allows you to rediscover cognitive presence, deeper social connections, and alternative sources of stimulation and joy. 

So, I turned my phone off for three days to spend quality time with my family. 

Here’s what I learned from this digital detox experience:

Beyond the alarming research on technology addiction’s negative effects, I wanted this detox to be a mindset reset. Too often, we get caught up in the daily grind, constantly plugged in and available, leaving little time for purposeful living. By turning off my biggest distraction (my phone), I aimed to be more present, treat this long weekend like a vacation to connect with my family, and rediscover the joy of simple activities that genuinely bring me joy and fulfillment. 

Day 1: Withdrawal Symptoms and Boredom Busters

• I’ll be honest. The first day was rough. I kept finding an excuse NOT to turn off my phone. Once I did turn it off, I kept reaching for my phone out of sheer habit, feeling phantom vibrations and that constant need to check for notifications. By the following day, boredom set in quickly without my usual time-killers like social media apps. To combat this, I consciously tried to stay busy with other activities, such as reading an actual book (no e-readers!).
• Getting out on the lake, tubing with the family, and genuinely being present.
• Taking time to cook all three meals and savoring the cooking process (I enjoy that when I have time)
• Playing board games with my family (Qwirkle, anyone?)

The urge to grab my phone slowly subsided as I kept my hands and mind occupied. I was amazed at how much time I had to “be.”

Day 2: Embracing Silence and Deeper Connections

On day two, I settled into the silence and lack of constant digital connection. I didn’t even want to grab my phone. Rather than feeling bored, I felt…peaceful. My mind was clearer, and I could have more profound, uninterrupted conversations with my husband and kids. I was okay with the quiet.

There are no distractions, no urge to document every moment for social media or snap photos—just genuine presence. I love a good photo, but sometimes it’s okay to snap the picture in our hearts. I remind myself that it still happens even if I don’t snap a photo. 

In the evening, we built a fire and sat on the porch, laughing and being silly without the lure of video games or TV. I realized how much I had missed these simple joys amidst the daily tech grind.

Day 3: Reaping the Benefits and A New Routine

By the third day, I was a total convert to the digital detox lifestyle…at least temporarily! I felt more rested, centered, and content than I had in months. Without the constant pings of notifications and blue light before bed, I experienced much better sleep quality.

When it was time to turn my phone back on finally, I wasn’t rushing to connect like I thought I would. Instead, I was very intentional about setting boundaries:

• Turning off push notifications for all non-essential apps
• Scheduling specific times to check emails/messages rather than constant availability
• Removing social media apps from my home screen to reduce mindless scrolling
• Implementing daily tech-free windows in my day
• Implementing a Tech-free zone like your bedroom or the dinner table
• Turning my phone on silent mode or focus mode during family or deep work time
• Use a real alarm clock instead of my phone
• Store my phone in another room so I don’t look at it first thing
• Setting screen time limits for myself and my kids

While a complete digital detox may not be sustainable long-term, small changes to my tech habits could positively impact my well-being and relationships.

Read more about tech tips for kids here and 10 phone boundary tips for you here.

The Takeaway: More Presence, More Purpose

Looking back on my three-day digital detox, I’m grateful for the lessons it taught me about being present, prioritizing real-life experiences, and finding pockets of tech-free time. While technology can be an amazing tool, it’s all about balance and ensuring it doesn’t rule our lives. I left the weekend with less stress, anxiety, comparison, joy, happiness, connectedness, and peace. 

Frequently Asked Questions about Digital Detoxes

Try This Tweak: Your Digital Detox

I encourage anyone feeling overwhelmed, distracted, or disconnected to try your own digital detox, even if it’s just a daily tech-free window or a weekend away from screens. The benefits of more presence, deeper connections, and increased mindfulness are invaluable for living a truly purposeful life.

You’ll be able to embrace the silence, rediscover simple joys, clear your mind, and uncover all the extra time and happiness you’ve been missing in the digital void. Your calmer, more fulfilled self will thank you!

Read more about tech tips for kids here and 10 phone boundary tips for you here.

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