Digital Detox and the 'escape' from the screen

Constant notifications, addictive social media, and screens taking up all of our time have many people looking for a way to 'escape' with a Digital Detox.

A group of young people were surfing their phones intently, not talking to each other.

In an age of constant connectivity via phones, computers and social media, technology has become an integral part of everyone’s lives. However, excessive use of digital devices is leading to information overload, reduced concentration, mental stress and sleep disturbances.

Faced with that pressure, the concept of Digital Detox emerged as a solution to help people rebalance the rhythm of life between the digital environment and real life.

What is Digital Detox?

Digital Detox is the process of temporarily stopping or minimizing the use of digital devices such as smartphones, computers or social networks to reduce mental pressure and improve concentration.

This is not about eliminating technology altogether, but about changing the way we use it to be more intentional and controlled.

From a technological perspective, Digital Detox is also a response to "addictive" algorithms. Many social media platforms use continuous content recommendations, push notifications, and optimized experiences based on user behavior, making it easy for us to get caught up in a loop of uncontrolled use. Digital Detox helps users proactively interrupt this loop, re-establishing control over their digital habits.

The benefits of screen time

Many studies have proven the clear effectiveness of Digital Detox. When you reduce screen time, your brain is less overloaded with information to process, thereby improving sleep quality thanks to less influence from blue light and constant interruptions from notifications.

In addition, taking a break from social media helps reduce psychological pressure that comes from comparing yourself to the idealized images of others. Time spent on off-screen activities increases, facilitating the improvement of the quality of real relationships.

A randomized trial published in BMC Medicine (2025) by Ruhr University Bochum (Germany) showed that 111 students who were asked to limit their smartphone usage time to ≤ 2 hours/day for 3 weeks had significantly improved stress, sleep and life satisfaction indicators.

Meanwhile, another study at Chiang Mai University (Thailand) (MDPI, 2024) showed that reducing social media usage time by 50% for 4 weeks helped participants save an average of 20 hours per week, while significantly reducing their social media "addiction" score.

Along with behavioral changes, today's technology also provides many tools to support the Digital Detox process. Applications such as Screen Time, Digital Wellbeing or Forest help users track usage time, block distracting applications or set usage limits by time frame.

Many platforms also added notification reduction modes and limited suggested content, aiming to reduce the negative impact of algorithms.

How to try Digital Detox effectively?

For Digital Detox to be effective, users need to build a roadmap that fits their personal habits. Starting with a short time frame, such as a few hours a day or a weekend without using digital devices, will help the body adapt gradually without creating a feeling of complete separation from technology.

Additionally, proactively limiting unnecessary notifications helps reduce interruptions and creates space for focus. Digital Detox also becomes more effective when combined with off-screen activities such as reading, exercising, meeting friends or pursuing personal hobbies, thereby creating a balance between digital life and real life.

Once people get used to this rhythm, they can gradually increase their digital breaks, moving towards maintaining healthy habits long-term. Technology tools play an important role in this process by helping to record digital habit data, display tracking charts, and provide appropriate reminders.

Digital Detox is not a replacement for technology, but a way for people to master technology more intelligently. Actively taking time off from the digital world helps reduce mental stress, improve sleep, increase concentration, and enhance the quality of real relationships.

In a world where technology increasingly dominates our lives, just a few hours away from screens each day can be enough to re-establish balance and help us connect more deeply with the real world .

SINGLE INTELLIGENCE

Source: https://tuoitre.vn/digital-detox-va-cuoc-thao-chay-khoi-man-hinh-20251114152135198.htm