Do you need a digital detox?

By Dr. James Aw, Chief Medical Officer, OMERS 

August 12, 2025

Believe it or not, the world functioned before smartphones, when humans weren’t always online. A high school teacher recently wrote an articleOpens new window about one of her classes where she played the classic John Hughes 80s movie about teens growing up called “The Breakfast Club,” and the first thing students noticed was how great it must have been to not always have to check your phones and worry about the outside world. “We’re never unplugged.”

Who is at risk of digital addiction?

In my medical practice, I often see the effects of “digital addiction” that can lead to poor mental health, disrupted sleep and low energy. Digital addiction is a compulsive use of devices and/or online behaviours (social media, gaming, internet) that causes impairment in daily functioning in your work, home and social life, emotional distress and eventually physical symptoms. Pre-existing depression and anxiety are risk factors for developing digital addiction and there is a higher risk in adolescents and young adults. For teens, other risk factors are loneliness, maladaptive coping traits (rumination, low resilience, low self-care), female gender and negative family and peer environments. For adults, risk factors include high avoidant coping traits, low self-care, social isolation, family relationship conflict and active engagement in online activities (gaming, sexual content). The digital world allows one to escape and avoid confrontational or anxious real-life issues, but it eventually will catch up to you.

Are you a phonoholic?

Fortunately, most of us don’t fall into this extreme version of digital addiction and still function well with technology in our lives. But it is a slippery slope. Excessive daily use (> 4 hours) of smartphones (“phonoholism”) can be associated with headaches, eye strain, poor sleep, anxiety and even changes in brain structure and function (impaired attention, reduced cognitive function). High social media/entertainment use (particularly in younger persons, women with low social supports) can lead to lower self-esteem, eating disorders and substance use. Phonoholism is also linked to academic decline, decreased physical activity and social withdrawal.

Some risk factors for smart phone addiction include:

• Frequent urges to check your device.

• Escalating use despite awareness of negative consequences on sleep, mood, work functioning or relationships.

• Withdrawal symptoms (irritability, anxiety) when you can’t access your smartphone.

• Progressive neglect of responsibilities or social interactions in favor of smartphone use.

• Using the smartphone as a coping mechanism for stress, loneliness.

• Nighttime use that disrupts sleep.

What is digital detox?

Digital detox is intentionally removing all or specific aspects of digital media and/or smartphone use for a period (24 hours to one week or longer). Studies have shown that digital detoxification (reduction of daily smartphone screen time to less than two hours) leads to improved well-being, life satisfaction, mindfulness, improved sleep and decreased depression and anxiety. Young adults and high frequency users tend to benefit the most from digital detoxes.

Other tools to improve self-control over smartphone usage may include mindfulness-based interventions, digital behaviour modification tools and psychological interventions (cognitive behavioural therapy).

Unfortunately, relapse rates after digital detox are high in digital addicts, adolescents and young adults, but lower in those with pre-existing depression and anxiety. Digital detox is best done with ongoing psychosocial support to get long-term positive outcomes.

One group that probably doesn’t need a digital detox is the elderly. In older adults, digital tools might help maintain social connections and avoid isolation and loneliness.

How to break up with your smartphone?

1. Set goals and boundaries: Why do you want to detox? Better sleep, less anxiety, more time back? What parts of digital do you want to limit? Social media, screen time, notifications?

2. Create tech-free zones: Identify areas in the house or your personal life where you don’t bring your phone.

3. Get time back: Spend the unplugged time to reconnect with exercise, hobbies and in-person relationships. Time well spent is a luxury and important for your overall wellbeing. Don’t waste time!

Unplug to recharge

To be clear, I love technology and the ability to socially connect and interact with the world from a smartphone in the palm of your hand. It is amazing! However, we all need to set boundaries and detach on a regular basis. The virtual world is always trying to get our attention and take time away from us. It’s not all bad—but a lot of it seems wasteful and unimportant.

Give yourself permission to unplug on a regular basis and focus on the now. It’s good for you!

For those who want to read more:

1. A comprehensive review on emerging trends in the dynamic evolution of digital addiction and depression - PubMedOpens new window

2. Digital Addiction and Sleep - PubMedOpens new window

3. Factors influencing smartphone overdependence among adolescents - PubMedOpens new window

4. Internet Addiction, Psychological Distress, and Coping Responses Among Adolescents and Adults - PubMedOpens new window

5. Smartphones, the Epidemic of the 21st Century: A Possible Source of Addictions and Neuropsychiatric Consequences - PubMedOpens new window

6. Excessive Smartphone Use Is Associated With Health Problems in Adolescents and Young Adults - PubMedOpens new window

7. Does putting down your smartphone make you happier? the effects of restricting digital media on well-being - PubMedOpens new window

8. Impact of smartphone overuse on 1-year severe depressive symptoms and momentary negative affect: Longitudinal and experience sampling findings from a representative epidemiological youth sample in Hong Kong - PubMedOpens new window

9. Problematic smartphone use associated with greater alcohol consumption, mental health issues, poorer academic performance, and impulsivity - PubMedOpens new window

10. Mobile Phone Use and Mental Health. A Review of the Research That Takes a Psychological Perspective on Exposure - PubMedOpens new window

11. Smartphone screen time reduction improves mental health: a randomized controlled trial - PubMedOpens new window

12. Use of Digital Tools, Social Isolation, and Lockdown in People 80 Years and Older Living at Home - PubMedOpens new window

13. Interventions for Digital Addiction: Umbrella Review of Meta-Analyses - PubMedOpens new window

14. Unplugging: The Ultimate Guide to Digital Detox for a Balanced Life | by Tokyo | Beautiful Life 101 | MediumOpens new window

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