I woke up this Sunday with the usual notification from the Samsung Digital Wellbeing feature (for the Android users out there), displaying my overall phone usage for the week. 

I remembered having a bad week. 

There was some lack of clarity regarding my life goals, some other significantly negative emotions, some overwhelming moments regarding work and studies — everything that could pull any normal person off-track from their personal development journey. 

So, after a week with a healthy dose of unfocused Instagram doom scrolling, I was expecting some bad figures. 

I was right when I realized I had exceeded my weekly limit by some 3 hours.

This was on top of my daily limit of 8 hours. 

Which amounts to a total of 8x7 = 56 + 3 = 59 hours.

I do most of my productive work on my laptop, which made me realize that approximately 85% of these 59 hours were spent doing absolutely nothing wholesome. 

59 hours out of a week that has 168 hours.

And after doing some more calculations, I had a jarring realization…

Assuming that I lived up to 80 years of age, from the current age of 21 years old, I will end up wasting 20.6 years of my life looking down on my phone. And assuming further that the best years of my life will be from my twenties to my sixties, I will invariably end up spending one-third of this time period doing absolutely nothing worthwhile. 

I have heard of people who use their phones for almost 14 hours a day. Calculations for these people (assuming they are now 21 and will live up to 80) amount to approximately 34.35 years.

That’s over a third of their life spent on the phone!

Now, don’t get me wrong. 

Human experience is diverse. None of us will ever end up utilizing 100% of our time on this Earth, no matter how early in life we start with some tedious tracking and cold calculations. 

Moreover, we live in the Digital Age, also known as the Information Age. A large population count depends on devices like phones and computers for their everyday commerce. Students depend on devices for their education. Many (including me) rely on the Internet as the only source of instant communication with family members living hundreds of miles away. We rely on our devices for learning, planning, earning, connecting, so much more.

But too much technology, especially as we shift from needs to distractions, can have unintended negative consequences. 

Prolonged screen time has been linked to physical discomforts such as blurred vision, headaches, disrupted sleep patterns, obesity and poor posture. Additionally, increased screen time, particularly on social media, is associated with heightened risks of anxiety, depression, and loneliness, as it can reduce face-to-face interactions and foster unhealthy social comparisons .

If you realize that your digital activities have started interfering with your moods, conditioning your behaviors, harming your physical health, and fostering an unhealthy dependence for basic fulfillment, it is high time to consider a digital detox. 

What is a Digital Detox?

A digital detox is a conscious decision to take a break from digital devices like smartphones, computers, and social media for a certain period of time. The idea is to step away from the constant barrage of notifications, endless scrolling, and screen time to reconnect with yourself, the people around you, and the world outside. 

It's like hitting a reset button for your mind and body—giving yourself space to be more present, reduce stress, and focus on things that often get overshadowed by technology, like face-to-face conversations, hobbies, or just enjoying a quiet moment. Digital detoxes don’t mean you’re giving up on technology forever. It is more about finding balance so that technology enhances life, rather than overwhelming it.

How long does a Detox have to last?

A digital detox can last as long as you feel is helpful for you—there’s no set rule. It can be as short as a few hours, like taking a break from your phone in the evening, or as long as a few days or even a week. Some people might do a “one-day detox” on the weekend, while others might set aside a full vacation to unplug.

The key is to choose a time frame that feels manageable and gives you enough space to notice the benefits, like feeling less anxious, more focused, or simply enjoying the world around you more. It's less about the length and more about giving yourself the chance to recharge in a way that works for your life.

How can you start with a Digital Detox?

Starting a digital detox doesn’t have to be overwhelming—it’s all about small, intentional steps. 

You can begin by picking specific times during the day to put away your devices, like during meals or before bed. Set your phone to “Do Not Disturb” or leave it in another room while you focus on something else, whether that’s reading a book, going for a walk, or simply enjoying time with friends and family. Or you can begin by simply developing some habits that will help in reducing the negative effects associated with a prolonged screen time. Schedule a "screen-free" block of time each day or week, where you intentionally step away from your phone or computer. You can also try removing certain apps—like social media or games—from your phone for a bit, just to reduce the temptation to scroll.  

The important part is to be mindful of how you feel, and ease into it incrementally. A digital detox doesn’t have to be extreme—it’s about finding a balance that helps you feel more present and less tied to your screen.

My take on content creators preaching a Digital Detox?

I have often come across inspiring social media posts by content creators informing us about the benefits and do-hows of a digital detox. More than often, the comment section is filled with several negative comments criticizing them for posting content about getting off of social media on social media itself. These comments often call the creators hypocrites and untrustworthy.   

However, in my opinion, it’s all a matter of perspective. You can either criticize them by calling them hypocrites. Or you can realize how immensely talented they are to maintain a consistent posting schedule to share helpful information with their audience while maintaining their own mental and physical well being simultaneously by engaging in wholesome practices like a digital detox. Here is an opportunity to learn from someone by appreciating them instead of finding faults with everything you see.

Think on how they schedule their content posting time and social media engagement time to aid the growth of their page, while maintaining time for their other hobbies such as reading and gym along with tasks like video editing and content creation. 

The choice to be inspired instead of being cynical starts with you. 

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Read the second and last part of this series for 9 things you can do today for a digital detox : Your Complete Guide To A Digital Detox.