Digital Detox
Your phone is designed by thousands of engineers to capture your attention. You’re not weak-willed. You’re outgunned.
Heavy social media use correlates with increased anxiety and depression (Twenge et al., 2018). The effect is modest but consistent. And unlike most correlational findings, there’s a plausible mechanism: you’re comparing your life to curated highlights while training your brain to need constant stimulation.
The Problem
Attention fragmentation. The average person checks their phone 96 times per day. Deep work and deep relationships both require sustained attention. Phones destroy it.
Comparison trap. Social media shows you everyone’s highlight reel. Your brain interprets this as “everyone is doing better than me.” Anxiety follows.
Boredom intolerance. When you fill every idle moment with scrolling, you lose the capacity to sit with your thoughts. Creativity and self-reflection require boredom.
Sleep disruption. Blue light suppresses melatonin. Stimulating content before bed keeps your mind racing. See Circadian Rhythm.
What To Do
Create phone-free zones:
- Bedroom (especially after 10pm)
- Dining table
- First hour after waking
Set hard limits:
- App timers: 30-60 min/day max for social media
- Grayscale mode (removes dopamine hit of colors)
- Log out of apps (friction reduces mindless checking)
Replace, don’t just remove:
- Doom-scrolling → physical book
- Morning phone check → morning walk or meditation
- Waiting room scrolling → sit with your thoughts
Try a digital sabbath: 24 hours without social media. Once per week or month. Notice what you feel without the constant input.
Success Metrics
- Non-work screen time: <2 hours/day
- Phoneless hours before bed: 1-2 hours
- Can sit without phone for 30+ minutes without discomfort
- Sleep: falling asleep faster, waking more rested
You’re not addicted to your phone. You’re addicted to the feeling of avoiding yourself. Put it down and see what emerges.