Experienced a sense of disorientation after a 3-day smartphone detox, admitting to feeling adrift upon storing it away.
In the digital age, smartphones have become an integral part of our daily lives. However, many of us are unknowingly becoming addicted to them, with 87% of people checking their devices within an hour of going to bed or waking up [1]. This addiction can have a massive impact on our physical health, memory, sleep quality, mental wellbeing, friendships, and relationships.
A study by Hector Hughes, co-founder of Unplugged and co-host of The Unplugged Pod, found that 97% of children have a smartphone by the age of 12 [2]. This raises concerns about the long-term effects of excessive screen time on young minds.
However, there is hope. Experts and individuals who have undergone digital detoxes have reported significant improvements in their lives. Here are some effective strategies for reducing smartphone addiction and improving relationships:
- Disabling non-essential notifications: By reducing distractions and urges to check the phone constantly, most people find they don't miss the buzzes, which lowers stress and improves focus [1][2].
- Using apps or built-in tools that track and limit screen time: Apps like Screen Time for iPhone or Digital Wellbeing for Android provide insight into usage patterns and allow users to set daily limits on specific apps or overall screen time [1][2][4].
- Creating phone-free zones or times: Avoiding phones in the bedroom, during meals, or social gatherings encourages presence and richer face-to-face interactions, which helps strengthen relationships [1][2][4].
- Replacing screen time with intentional and meaningful activities: This substitution helps break the habit of mindless scrolling and fosters more fulfilling experiences [1][3].
- Planning your day and setting clear goals around phone use: Using the phone only for practical purposes and turning off mobile data or putting the phone in airplane mode when focusing on tasks can help reduce unnecessary screen time [3][4].
- Reflecting on social media consumption and usage motivations: Ensuring phone use aligns with personal values and productivity rather than just habitual checking for validation or distraction promotes mindful engagement with technology [2][3].
- Breaking the cycle of short attention spans: Minimizing usage for a period, deleting distracting apps, and establishing routines involving exercise and meditation can help rebuild focus and self-discipline [3].
- Being intentional when reintroducing devices after a detox: Using strategies like mini detoxes periodically, and continuing to set boundaries helps sustain healthier phone habits over the long term [4].
These strategies, as reported by experts and those who have experienced digital detoxes, have been shown to reduce stress, improve sleep quality, foster better mental health, and enrich interpersonal relationships by promoting presence and reducing compulsive phone checking [1][2][3][4].
Looking at phones is associated with the release of dopamine, which is linked to addiction [5]. Spending time offline and in nature can reduce levels of the stress hormone cortisol by 21% [6]. Kate Moyle, a sexual and relationship therapist, suggests setting rules such as no phones on the table at meals, no phones in the bedroom from 8pm, or switching on 'do not disturb' mode during certain hours [7].
Some schools ban phones while others allow pupils to keep them but ban usage during school hours [8]. If you're interested in subscribing to woman&home magazine, where this article first appeared in the June 2025 issue, it can be done for £6 for 6 issues [9].
During a digital detox, one individual and their partner, George, experienced a renewed sense of closeness and had more time to talk and listen to each other [10]. The digital detox also taught the individual the value of slowing down, savouring the small things, and that it's OK not to have the answer to everything at their fingertips [11]. However, the individual still needs to work on their map-reading skills.
In conclusion, reducing smartphone addiction and improving relationships can lead to a more fulfilling life. By implementing these strategies, we can take control of our phone usage and rediscover the joy of living in the moment.
- Engaging in activities without constant smartphone interruptions can lead to a more fulfilling life, as reported by individuals who have undergone digital detoxes, improving their physical health, mental wellbeing, friendships, and relationships.
- By being intentional about smartphone use, such as disabling non-essential notifications and following through with digital detox strategies, one can enhance the quality of relationships, sleep quality, and overall health.
- A study conducted by Hector Hughes found that 97% of children have a smartphone by the age of 12, raising concerns about the long-term effects of excessive screen time on young minds, particularly in regards to health, beauty, and technology addiction.
- Experts suggest setting rules like restricting phone use during meals, avoiding phones in the bedroom, or switching 'do not disturb' mode during certain hours to foster better relationships and forge richer face-to-face interactions.
- In the digital age, smartphones have impacted our lives significantly, with 87% of people addicted to checking their devices within an hour of either going to bed or waking up, but adopting strategies like using apps to track and limit screen time can help manage this addiction and promote wellness.
