Tips for Easy Living: The Psychology of a Digital Detox

Tired of hearing “take a bath” or "sign up for Better Help" like bubbles and talking are the answers to everything? If typical self-care lists (book a massage, light a candle, drink more water) leave you feeling… unimpressed, you’re not alone. Real self-care isn’t about quick fixes or trendy routines. It’s about small, meaningful shifts that help you feel better—and there’s psychology to back that up.

 

In this 4-part series, we’re sharing simple but powerful ways to care for yourself that go beyond face masks and glasses of wine. Each practice is rooted in research and designed to help you slow down, reset your nervous system, and reconnect with yourself in ways that work long-term—not just for one cozy evening. Ready for self-care that actually works? Let’s get into it.

 

Take Regular Screen Breaks

It’s easy to forget how much screen time we spend until you intentionally step away. From endless notifications to late-night scrolling, your brain is constantly flooded with digital stimulation. In fact, researchers note that frequent screen use triggers repeated dopamine releases—the same chemical tied to our reward system—leading to overstimulation and making real-life moments feel less rewarding over time (Harvard Business Review, 2019).

A full weekend without your phone might sound impossible, but even small breaks can help your nervous system reset. According to the American Psychological Association, short digital detoxes can lower cortisol levels and reduce feelings of anxiety, giving your mind space to actually rest. Try spending one evening a week reading instead of scrolling, or swap your nightly streaming for a quiet evening with music and a handmade mug of tea.

 

Take Time for What Matters 

Feeling bold? Delete an app or two. If you’ve been feeling anxious, burned out, or noticing strain in your relationships, scaling back your digital inputs—even temporarily—can help you feel more present in your real life. Psychologists also emphasize the importance of boredom itself, noting that “unfilled space” fosters creativity and emotional restoration (Psychology Today, 2021). In other words: less screen time isn’t just a break—it’s essential for your well-being.

References

Figley, C. R. (2002). Compassion Fatigue: Psychotherapists’ Chronic Lack of Self Care. Journal of Clinical Psychology.

Brown, B. (2010). The Gifts of Imperfection. Hazelden Publishing.