5 Digital Detox Myths (and What Actually Works)

Myth 1: “A proper detox means no screens.”

The purpose of digital detoxing is to reset your relationship with your screens, not to lose them altogether.

For many people, the real reason to join a digital detox retreat isn’t to lose the conveniences of modern technology, it’s to reclaim their time and be more present in the moment. At the Glass House, we see the true issue as mindlessness. Activities like scrolling social media platforms give us the illusion of social engagement with others, but leave us feeling empty because there’s no meaningful connection. A digital detox retreat will help you refocus your screen time on the activities that make those genuine connections.

Try intentional screen time. When you pick up a screen, know what you intend to do. Set aside specific screen time for catching up with friends and family via message or call. Embrace mindful scrolling by setting time limits on social media apps. Together, these will work more effectively than going cold turkey.

Myth 2: “You need weeks offline to feel any benefit.”

While your screen habits won’t be forgotten over a weekend, you also don’t need a long stint to start seeing the benefits.

With digital detoxing, the focus is often on what you are cutting out rather than what you are really doing - making time for more beneficial and rewarding moments. For example, say you decide to replace mindless Instagram scrolling with mindful dream journaling. You’ll likely see a short-term benefit simply because you are doing an activity more beneficial to your mental health. Find activities that energise and nourish your sense of wellbeing so that you can detox without feeling like you’re missing out.

Another easy approach is simply to leave your phone in the other room. Studies have shown that the mere presence of a mobile phone can cause distraction and temptation. To free up your full attention, just remove it from view.

Myth 3: “A weekend detox will fix it long-term.”

Without starting a healthier relationship with technology, your digital burnout will return after your detox.

A digital detox is like pressing the reset button. It’s a moment to reflect on what you could be doing with that time and how to manage your screen so that you control it (and not the other way round). Even something as simple as reducing the number of times you check emails during the day has been shown to reduce stress levels significantly.

The first thing to do is put boundaries in place. Remove any unnecessary notifications and alerts, leaving only the ones you really need. Consider app timers that remove access to specific apps after a certain time period. Give yourself ‘focus’ hours, where your phone is out of sight.

Myth 4: “Social media is inherently bad, so quitting is the only answer.”

It’s worth remembering that tech itself isn’t inherently bad for you. But if you let it invade every area of your life, it will become a problem.

Social media itself can be a positive tool for connection and socialising, however, many platforms are designed to capture and hold our attention. They become a problem when they consume your time and focus to the point that other elements of your life begin to suffer. But simply labelling tech as a villain ignores all the positive connections it can bring, so look for ways to set healthy limits.

There are a few habits to put in place. Consider which social platforms add joy to your life and which don’t. Schedule specific times of the day for ‘content snacking’. Create tech-free zones in your home to avoid mindless scrolling. And as mentioned before, get a hold of your notifications and alerts in the settings.

Myth 5 - “Notifications are harmless background noise.”

Just hearing or feeling a notification or vibration alert can be distracting enough to stop you from focusing on a task.

Notifications and alerts exploit our inherent psychological biases and are far from harmless to our mental well-being. Studies show that even if you don’t pick up or interact with your phone, it can significantly reduce your focus and performance on tasks that require dedicated attention. On the other hand, completely losing notifications altogether can lead to anxiety and a general ‘fear of missing out’.

A better approach is to reduce your notifications down to just the essentials. Try using your phone’s Do Not Disturb setting to schedule ‘focus’ times. This will reduce your alerts to two or three times a day so that you are keeping up with conversations but not losing valuable attention to distracted scrolling. Declutter your home screen to remove distracting apps.

How to make a simple, sustainable plan for a better relationship with tech
Joining a digital detox retreat is a great way to reassess your relationship with your screens and set healthier boundaries. However, to make the changes stick after you digitally detox, you’ll need a sustainable plan to introduce new habits.

• Start by choosing one area of your life that you’d like to improve. It could be to get better sleep, to keep yourself focused, or simply to be more present when socialising.
• Choose a couple of interventions suggested above. Maybe that’s setting your Do Not Disturb schedule or intentionally leaving your phone in a different room.
• Make a conscious effort to apply these interventions over a seven-day period.
• Assess the interventions after seven days, which worked and which didn’t?
• Keep the methods that worked and try new ones for a seven-day period.

By trialling these interventions, you’ll find the habits that work for you and your lifestyle.