Is digital detox THE solution? A brain-healthy guide to using technology wisely

Whether it’s the pressure of keeping up with digital lives, the stress of constant notifications, or the inability to truly disconnect, the impacts are real and growing. A digital detox, simply put, is a deliberate break from electronic devices. But does it actually work? Let’s explore what the experts say on how to unplug to recharge your brain.

What Is a Digital Detox?

Digital detox isn’t about swearing off all tech forever. Instead, it’s about taking mindful breaks. These can range from avoiding social media for a week, turning off notifications after work hours, or spending one day a week entirely offline. The aim? To reset our relationship with technology and regain control over how we spend our time and attention (Marx, Mirbabaie, Turel, 2025). 

Does Digital Detox Really Work?

The million-dollar question: can stepping away from screens really improve your brain health?

And the answer is… maybe. In a systematic review researchers examined 21 different studies on digital detox interventions, totaling over 3,600 participants. Some found clear benefits: better mood, enhanced focus, and improved social relationships. Others, however, showed no change or even a negative effect — such as increased anxiety or fear of missing out (FOMO) during the detox (Radtke et al., 2022). Many admitted to a post-detox “binge”, meaning they returned to heavy social media use after the detox ended, underscoring how deeply embedded these platforms are in daily life (Coyne and Woodruff, 2023).

So why the mixed results? Effectiveness depends on several variables: the level of dependency, the detox approach (partial vs. full abstinence), and the duration of the break. For example, a causal Instagram user may see a little difference, while someone overwhelmed by digital demands might experience significant relief. 

Brain-healthy guide to using technology wisely

We reached out to local experts from the Center for Excessive Behaviours and Behavioural Addictions (ZEV), who specialize in addressing excessive behaviours, including digital overuse. We asked them what they recommend for maintaining brain health in a digital world:

1. Give your brain room to breathe. Just as muscles need recovery, the brain needs breaks from constant digital stimulation. Setting simple boundaries—like screen-free evenings after 9 p.m. or limiting social media to twice daily—helps reset the brain’s reward system and supports self-regulation.
2. Balancing online and offline life is essential. Activities like walking, cooking, or reading engage different neural pathways, reduce stress, and enhance cognitive flexibility. “Your brain processes information differently offline, and that variety is vital,” says Charlotte Pull, psychotherapist at ZEV.
3. Habit awareness is key. Before reaching for your phone, pause and ask: Why am I doing this? Am I curious, or avoiding boredom or stress? This reflection strengthens the prefrontal cortex, turning automatic scrolling into intentional choices.
4. Consider active vs. passive digital use. Active use—researching, learning, creating, or problem-solving—engages the brain and provides meaningful rewards. In contrast, passive use—endless scrolling, TikTok, binge-watching—can create compulsive loops and mental fatigue. Focusing on active activities helps you feel energized rather than drained.
5. Sleep matters. Screens, especially bright ones, delay melatonin and disrupt rest. Try a “digital sunset” an hour before bed: dim lights, enjoy tea, or read a physical book to support memory, mood, and brain recovery.
6. Curate your digital environment. Follow inspiring creators, mute voices that drain energy, and make your feed a place you want to visit. Use technology to connect, not replace connection—video calls or shared playlists support social bonding but cannot replace being together in person.

We want to add that if you aim to make some changes in your digital behaviours, you should start small and be prepared for withdrawal. A complete unplug can feel intimidating. Begin with small, manageable changes — like a screen-free Sunday or uninstalling one app. Even modest restrictions can lead to noticeable benefits in just two weeks (Coyne and Woodruff, 2023). Yes, digital detox can feel like a breakup. The first few days are the hardest — marked by boredom, restlessness, and even anxiety. But once you adjust, you might feeling more in control and less stressed (Coyne, Woodruff, 2023).

Need a structured To-Do list to get your changes rolling? 

Find here a template, copy it, print it, write it down, hang it on your fridge or share it with a friend or family member and give it ago: 

based on the theoretical framework of digital detox strategies from Marx, Mirbabaie, Turel, 2025

Final thoughts: It’s about balance, not banishment

Technology isn’t the enemy. It’s how we use it that matters. A digital detox isn’t about abandoning your devices entirely. It’s about becoming more intentional with your screen time so that it serves you, rather than drains you.Science evidence supports the idea that even short-term breaks from digital devices can help reduce stress, improve relationships, and restore mental clarity. Whether it’s a full weekend offline or simply turning off notifications for a few hours, small steps can lead to big changes. So next time you catch yourself mindlessly scrolling, consider this: your brain, your body, and your well-being might be craving a little digital silence. Maybe it’s time to unplug — just for a bit — and reconnect with what truly matters. Start small. Stay mindful. And sometimes, the best connection is the one with yourself – no Wi-Fi required. 

If you or someone you know is struggling with digital overuse or behavioural addiction, support is available. In Luxembourg, our partner the Center for excessive behaviours and behavioural addictions (www.ZEV.lu) offers free and confidential help for individuals and families affected by excessive digital use and other behavioural challenges.

Interested in reading more?

If you found this article helpful, explore the rest of our series on digital dependency, zoom fatigue and the impact of technology on brain health. From the neuroscience behind screen time to practical tips for reclaiming focus in a distracted world, we dive deeper into how digital habits shape our minds and what you can do about it.

1. Coyne, P. & Woodruff, S. J. (2023). Taking a Break: The Effects of Partaking in a Two-Week Social Media Digital Detox on Problematic Smartphone and Social Media Use, and Other Health-Related Outcomes among Young Adults. Behavioral Sciences, 13(12), 1004. https://doi.org/10.3390/bs13121004
2. Marx, J., Mirbabaie, M. & Turel, O. (2024). Digital Detox: A Theoretical Framework and Future Research Directions for Information Systems. Information & Management, 62(1), 104068. https://doi.org/10.1016/j.im.2024.104068
3. Mirbabaie, M., Stieglitz, S. & Marx, J. (2022). Digital Detox. Business & Information Systems Engineering, 64(2), 239–246. https://doi.org/10.1007/s12599-022-00747-x
4. Radtke, T., Apel, T., Schenkel, K., Keller, J., & von Lindern, E. (2022). Mobile Media & Communication, 10(2), 190-215.
5. Radtke, T., Apel, T., Schenkel, K., Keller, J. & Von Lindern, E. (2021). Digital detox: An effective solution in the smartphone era? A systematic literature review. Mobile Media & Communication, 10(2), 190–215. https://doi.org/10.1177/20501579211028647