Screens are part of almost every moment of modern life. We work on computers, relax with television and stay connected through our phones from the moment we wake until we fall asleep. While technology brings many benefits, too much screen time can affect sleep, posture, focus, mood and relationships.
A digital detox does not mean giving up technology. It means using it more mindfully so it supports your wellbeing instead of draining it.
Notice your habits
Start by paying attention to when and why you reach for your phone. Is it boredom, stress or habit? Many phones can show how much time you spend on different apps, which can be a helpful eye-opener.
Create screen-free zones
Keep certain places free from screens, such as the dining table and the bedroom. Sharing meals without devices encourages conversation, and a phone-free bedroom supports better sleep.
Protect your sleep
The light and stimulation from screens can make it harder to fall asleep. Try putting devices away well before bed and using an old-fashioned alarm clock instead of your phone.
Turn off non-essential notifications
Constant alerts pull your attention away and raise stress levels. Switching off notifications for social media and non-urgent apps helps you stay focused and calm.
Rediscover offline pleasures
Reading, cooking, gardening, crafts and time outdoors all help your mind rest and recharge. Plan regular activities that do not involve a screen.
Care for your eyes and posture
When you do use screens, take regular breaks, look into the distance from time to time and set up your workspace so your neck and shoulders stay relaxed.
Be patient with yourself. Building healthier digital habits takes time, and every small step counts.
Our Memory and Neuro Health and General Healthcare teams can help if screen habits are affecting your sleep, mood or focus.