Thinking about taking a break from your phone or apps? Read on for my experience with a 4-week digital detox and the unexpected benefits it had on my stress levels, sleep, and more.

As an editor who’s worked in-office and remotely for the past 13 years, screens have been a regular part of my daily routine. Between work, watching TV and movies, and playing video games, I never really considered how much time I was spending looking at a screen. Then, I noticed that I started feeling mentally drained almost every day.

So, I decided to try something I never thought I’d be able to do: a digital detox. For 4 whole weeks, I removed Instagram, Facebook, Reddit, Gmail, and other apps from my phone. No scrolling — just me, offline.

This is article Day 5 of Healthline’s 14-day Stress Reset Challenge. Follow along to discover simple ways to reduce stress, build healthier habits, and feel more balanced.

A digital detox is exactly what it sounds like: taking a break from digital devices. For me, it meant cutting out social media, news apps, and everything else that kept me tethered to my phone. I wanted to disconnect from the endless stream of updates and notifications that always seemed to demand my attention.

The idea is to create some space to recharge mentally and physically, and honestly, I wasn’t sure how I’d manage without something to look at all the time.

Keep this in mind

Some people choose to avoid electronic devices entirely during a digital detox, while others try to limit their use of non-critical or “only for fun” apps, like social media or news apps.

The best approach varies from person to person, so consider whether your electronic device has a critical function before deciding how to do your detox. For example, a phone can provide essential emergency alerts for a person’s location, so turning the phone off entirely may not be the best approach.

Instead, you could try removing your social media apps or using an internet plugin to block nonessential sites for a period of time. Physical devices like Brick may also be useful.

The first week was, in a word, brutal. My phone felt like a lifeline, and I kept reaching for it out of habit. I found myself missing Instagram’s mindless scrolling and my favorite subreddits on Reddit.

Every time I went to grab my phone, I’d get this moment of panic, like I was missing something important. I could feel the anxiety creeping in — like I was disconnected from the world, left out of the loop.

But as the days went on, I started to realize how often I used my phone without thinking. By the end of the week, I was noticing small moments of stillness. I found myself spending more time reading and my other hobbies, like cross stitch and Legos.

The initial struggle was definitely real, but it started to feel like a weight was slowly lifting once I replaced my scrolling with creative activities.

Breaking a phone addiction

Increasingly, phones are many people’s anchors to so many parts of their lives — their social lives, bank accounts, medical records, calendars, and more. Depending on how much you use your phone to begin with, it can take time to get used to using it less.

Researchers haven’t identified an optimal amount of time to break an electronic device addiction.

However, a 2025 study found that participants experienced better mental health, subjective well-being, and attention span over a two-week period when they didn’t have access to mobile internet. Other research suggests that even a one-week break from social media can have positive effects.

By the second week, I started to feel less panicked. I wasn’t constantly grabbing for my phone anymore. I also set some clear rules for during the workday — checking Slack during work hours was OK, but no opening the app outside of work hours.

I found myself revisiting other hobbies I’d forgotten about, too, like journaling and cooking. Without the constant stream of notifications distracting me, I had time to dive deeper into activities that actually made me feel good, not just preoccupied with nonsense.

By week 3, things started to click. I was waking up feeling more refreshed, because I wasn’t staying up late scrolling through Instagram or getting sucked into Reddit threads. I was sleeping better, which meant I had more energy during the day.

What I hadn’t expected was how much calmer I felt overall. I could enjoy the present without feeling like I was being pulled in a hundred different directions mentally. It felt like I had space in my mind again — space I hadn’t even realized I’d lost. I felt a little less anxious.

By the fourth week, I was feeling pretty good. I wasn’t counting down the days to be able to check Instagram again. Instead, I was thinking about how I could maintain the balance I had found. I wasn’t ready to go back to full-time scrolling, but I also didn’t want to cut myself off from everything forever. It was about finding a healthier relationship with technology.

The right duration for a digital detox can vary from person to person. Some research shows that some people may feel better after just a few weeks. For people with severe phone addictions, it may take longer and require more intensive interventions — a 2024 research review suggests that 3 months of cognitive behavioral therapy (CBT) can reduce mobile phone addiction and improve mental health.

A digital detox is a great time to rediscover or try new hobbies, get some productive work done around the home, or go outside. The 2025 study involving a two-week period of blocking mobile internet access suggests that participants may have felt better because they spent more time being in nature, getting physical activity, and socializing in person.

Yes, a digital detox can be good for your mental health. A 2025 study involving 373 young adults found that a one-week social media detox reduced symptoms of anxiety, depression, and insomnia. If you’re still experiencing mental health symptoms after a digital detox, it may be time to talk with a mental health professional.

What I learned from the experience is that I don’t need to be constantly plugged in to live a fulfilling life. The digital world is great, but it shouldn’t take too much of your time and attention. I’ve now made it a point to be more intentional with my screen time and to really disconnect when I need to recharge.

It’s better for me to choose certain times of day to check the news or my personal email. It makes me feel more in control of any overwhelm that might be caused by current events, and now I only read the news when I feel mentally prepared (though some days, there’s no way to mentally prepare for it).

The detox was tough at times, but it was totally worth it. If you’re feeling like you’re always “on” or that screens are taking over your life, I definitely recommend trying a digital detox. Even if it’s just for a few days, you’ll start to notice a difference.