Rethinking digital detox: Is going offline really the answer?

Our lives today have undergone a profound transformation compared to how we lived just 15 or even 10 years ago. The relentless deluge of notifications, the unceasing pressure to curate an idealised online persona, the continuous influx of distressing news from various corners of the globe – these daily challenges, which were already demanding in the early 2010s, have only escalated today. As our digital interactions increased and our smartphones have become extensions of ourselves, calls to divorce our attention with our phones have increased too, giving rise to the concept of digital detox.

In essence, digital detoxing is a conscious and temporary disconnection from digital devices and online platforms. It represents a purposeful effort to liberate ourselves from the virtual realm, with the intention of reclaiming moments for self-reflection, relaxation, and authentic human connections. A 2023 study from Data Reportal reveals that the average screen time for users aged 16 to 64 worldwide stands at six hours and 37 minutes per day. Fuelled by concerns about the potential impact of this extensive screen time on mental health, many individuals are drawn to the idea of taking a break from social media. However, the question lingers: Is the notion of a digital detox truly as beneficial as it's often portrayed? Is a complete disconnect really the solution?

In a recent conversation with Dr Nicola Fox Hamilton, a lecturer and researcher in cyberpsychology, we explored the nuances of the digital detox phenomenon and discovered that the key might lie in mindful and intentional use rather than complete abstinence.

Challenging the notion of digital detox

While there is a widespread belief that excessive social media use is detrimental, recent high-quality research suggests otherwise. According to Nicola, social media is currently undergoing a “moral panic” – a situation where a new technology is scapegoated for societal problems, be it mental health issues or other challenges. “In actual fact,” she asserts, “recent very good quality research on this shows that overall, it is not having a negative impact on people’s mental health.”

Nicola underscores the importance of recognising the diverse ways in which people engage with social media. Some individuals find tremendous social support and positive connections online, countering the prevailing narrative that universally paints social media as harmful. “There’s plenty of evidence to show that we can get social support online,” she adds. “We’re able to keep in touch with a much broader network than was possible before the rise in social media, which is very positive for us. We have access to resources, whether those are emotional resources or help with different situations.”

However, Nicola advises that recognising the positive benefits of being online is crucial in fostering a balanced perspective on social media usage.

Active vs passive engagement

Another factor to consider in developing a healthier relationship with social media is the distinction between active and passive engagement. Active usage – connecting with others, commenting, and sharing – tends to foster positive feedback and genuine connections.

On the flip side, passive browsing, marked by mindlessly scrolling through content without interaction, can cultivate feelings of isolation and envy. “You kind of forget that people are curating their lives and putting the interesting bits up online,” says Nicola. “You're more likely to become envious and that can have a temporary, momentary negative impact on your wellbeing. It’s not that it’s going to cause depression or anxiety or anything like that, but it might not feel so good in the moment.”

Starting with mindfulness

Rather than advocating for a complete digital detox, Nicola encourages users to adopt a more mindful and purposeful approach to social media. “How you feel while you’re on social media is much more influential on your wellbeing than how much you’re using it or what you’re doing,” she says. “If every time you use it, you come away feeling terrible, then obviously, there’s a problem there.”

That’s where journalling comes in handy. It’s generally accepted that journalling can be good for mental health, but journalling specifically about your social media or internet use can help you to see how these things are realyly making you feel. “Do that for a week, and have a look at what patterns are there,” says Nicola.

She also recommends looking at your own behaviour online. “Online disinhibition can make us act in ways that we might not face to face with people,” she says. “People would say things in those spaces that they just wouldn’t offline. So have a look at your own behaviour and see, is this something you would be proud of offline? And maybe look at changing that behaviour, because that’s quite toxic and doesn’t necessarily have a good impact on your wellbeing either.”

The next step is to break the bad habits. Are you looking at distressing news late at night before you go to sleep? Do you follow too many influencers and celebrities with very curated online personas that make you feel envious? In Nicola’s words: “Choosing to use your social media in a more purposeful way and a more mindful way is better than trying to remove yourself from it completely.”