Your day begins not with the ringing of an alarm, but with a subtle buzz from your phone. What follows is an endless scroll through social media, emails, messages, and a quick check of the trending news — all before your feet even touch the floor. Our smartphones decide how our day goes. Our schedules, our work, our interactions — everything is integrated into that small device that’s glued to our hands.
However, there’s a growing countercurrent to this digital omnipresence: the idea of a ‘digital detox’. More and more people are realising that this constant connectivity may not be as glamorous as it first seemed. If you’re like many, the thought of abandoning your smartphone for a day, or even a week, might sound ludicrous. But what if the alternative isn’t as dystopian as we think? What if the world functions quite well without the constant barrage of notifications and news?
The conversation around digital detox has gained momentum, especially with the rise of the ‘digital detox’ industry, which capitalises on the very products it helps us escape from. The algorithms behind your favourite apps are not just designed to keep you entertained — they are engineered to keep you hooked. And in this process, we sometimes forget that these companies profit by manipulating our attention. Recent studies have shown that smartphones are not only a source of
distraction, but they can have detrimental effects on our mental health and cognitive functions. A 2019 study by the American Psychological Association revealed that prolonged social media use and excessive screen time are linked to higher levels of anxiety, depression, and even decreased brain function. Similarly, a study in India by National Institute of Mental Health and Neurosciences (NIMHANS) in 2020 highlighted the rise of smartphone addiction among young adults, with particular reference to its negative impacts on memory retention and emotional regulation.
But, before we retreat into the digital dark ages, let’s hear from a range of voices.
The struggle of keeping up
“Everything happens on social media these days. Song announcements, artist interactions, etc. If I’m not available on social media, I could never connect with musicians, be informed of gigs, etc.,” says Raghavan MJ, an independent music journalist, about the pressure to stay connected in today’s digital world. Raghavan, like many professionals, finds himself tethered to the digital realm for both work and personal reasons. “Social media is to publicise my work, not to consume content,” he adds, explaining that while he may not be addicted to social media, the platform’s algorithm still affects what he experiences.
For Vaishali Rajagopalan, a general dentist, the issue is more about finding a balance. She spends an average of one and a half hours a day online but has consciously created boundaries: “No phones while eating; while cooking. And no screen time after 9.30 pm. Digital detox can be a useful tool to manage screen time.” She continues, “With the limited time I got to spend with my family on busy days, almost nil interactions happen because you feel the need to spend time online because it feels rewarding.”
These insights reflect the broader trend: a growing awareness of the negative effects of digital consumption. Even if it’s hard to break free, many are setting personal rules to ensure that screen time doesn’t take over their lives.
But it’s not just professionals who are trying to break free of the digital grind. Sreelakshmi, a UPSC aspirant, shared her experience: “Avoiding it (the urge to check social media) was initially hard, but the thought of things piling up and not being able to stick to my routine motivated me to stay on track.” For Sreelakshmi, the primary concern is staying focused on her studies, and limiting social media use helps her concentrate better. “I’ve been able to focus more, and my constant urge to keep up with other people’s social lives has decreased.”
Haya, a cinematographer and photographer, brings a unique perspective to the table. “As a photographer, my work thrives on visibility and social media. But at the same time, I’ve noticed the strain it puts on my creativity. The pressure to post constantly and keep up with digital trends takes away from the art itself. I’ve started creating specific times during the day for social media, so it doesn’t consume me completely. I think it’s all about setting boundaries.” Haya’s experience highlights how professionals reliant on constant online engagement must find a way to balance personal well-being with professional demands.
The struggle is real, but the desire for a more intentional use of our digital resources is clear. From students to professionals, everyone is feeling the weight of the constant connectivity that is both essential and overwhelming.
Is a detox even possible?
A common question that arises in discussions about digital detox is whether it’s even possible, especially for those whose work or social lives are deeply intertwined with the online world. Rachel Hudson, a journalist, shared, “I feel the pressure to stay online for work, activism, or social visibility.” Yet, like many others, Rachel also acknowledges the role digital tools play in her life. “It’s a solution because you learn to live a life without being glued to your screen.” But even as she embraces digital breaks, Rachel admits that completely disconnecting from the digital world isn’t feasible for her job. “Although I took time off social media, I could never get off WhatsApp because it’s needed for my work,” she says.
What we see here is a paradox: we need the very tools that often disrupt our lives. Digital tools like social media and messaging platforms offer convenience, networking opportunities, and immediate access to information. But they also breed a culture of constant connection, where a few minutes of quiet reflections are often interrupted by the latest notification.
This brings us to a rather uncomfortable question: Are digital detox programmes really the solution or just another marketing tactic? The rise of the ‘self-improvement’ trend has made digital detoxing a profitable industry. Abirami VH, a BDS student, expresses, “Digital detox is a solution if you’re hopelessly addicted, but if your addiction is manageable, then there are healthier ways.” This hints at a deeper concern that detoxing could become just another commodity, capitalising on our very dependence on technology.
Finding a balance
For Donna Regi, an account executive, the struggle lies in balancing the digital and offline worlds. She explains, “I find myself tethered to my phone, especially for work-related updates and to maintain professional visibility. But I’m constantly aware of the need for downtime, away from the screen.” Donna tries to manage this balance by limiting her online presence during meals and after work hours, understanding the importance of being present in the moment. She believes that digital detox doesn’t mean completely cutting off, but instead, setting boundaries for a healthier relationship with technology.
Devipriya Suresh, an editor, added to the conversation, noting, “The digital space is both an opportunity and a challenge. I sometimes feel overwhelmed by it, but I try to use technology to enhance my productivity, not detract from it.” She believes that while the online world can feel overwhelming, finding a way to regulate its use is key to maintaining a healthy balance.
Logging off without missing out
Who wouldn’t want to spend a few days in blissful ignorance of their social media notifications? A little retreat, a bit of time away from the never-ending tide of updates — sounds positively life-changing, doesn’t it? But the true issue lies in the great, sprawling universe of digital capitalism. The digital detox industry that thrives on a range of apps, solutions like detox retreats, lures us into yet another branch of capitalism. But the solution isn’t running away into the wilderness of tech-free sanctuaries. What we must do is challenge the very infrastructure of our digital existence. We can’t just cut the cord for a while and feel redeemed.
As Haya puts it, “We’ve all understood enough about social media to know its benefits and drawbacks, it’s on us to use it to our advantage.” So, instead of splurging on a detox retreat or maintaining a streak of not using phones for a while, let’s reclaim our time with smarter habits, a little self-control, and maybe some real-world conversations. Because let’s face it, we’re smarter than the algorithms — or at least, we should be.