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Unplug and recharge: Why you might need a ‘digital detox’

Group of friends playing a card game, with a sign saying "Device Free Zone".

Screens are everywhere – from mobile phones to digital menu boards – grabbing our attention with an endless stream of content. As a result, we’re spending more time on our devices than ever. In fact, the average Australian spends three hours per day on their phone alone. And for those whose work requires a screen, avoiding them can feel like Mission Impossible. We’re spending most of our waking hours staring at one screen or another. This digital overload can take a serious toll on mental health, leading to depressive symptoms.  

So, how can we break free from screen fatigue and reclaim our wellbeing? Enter: the digital detox. 

What is a digital detox? 

A digital detox is when you take a break from your devices, including smartphones, tablets, TVs and computers. The idea of a ‘digital detox’ came about in response to our growing reliance on screens and the need for balance in our lives. Despite how it may sound, detoxing digitally isn’t about going fully ‘off the grid.’ It’s about making a conscious decision to disconnect from the digital world and reconnect with the physical one, even if only for a short time.  

Taking a break from screens isn’t just helpful - it’s necessary,” says nib foundation partner, Lifeline Australia. “Even short breaks give your brain a chance to rest, reduce stress, and help you feel more present and focused.

How to have a digital detox 

Before we jump into ways you can start stepping back from your devices, it can be a good idea to turn on the screen time tracking feature on your phone. There are options for both iOS and Android users that let you know how often you’ve used it and how that is trending from week to week. This can help you to decide which strategies are helping you to manage your screen time.  

Here are a few ways you can achieve more screen balance in your day-to-day and improve your digital health:   

1. Give your device a curfew

Is your phone use making it hard to get to sleep? Limit screen use by scheduling tech-free time after work.

Quick tip: Switch your phone off by 8pm every night and see how it might help you improve your sleep. Use this time for offline activities such as reading, walking or even meal prepping to get ahead of the next day. 

2. Create tech-free zones

Choose screen-free areas at home or work to reduce digital distractions. Keep bedrooms tech-free for better sleep and set up break spaces to relax without screens. Or set up a charging zone somewhere in your house where you’re not likely to hang out overnight (so away from your bed or couch) and put your phone there as soon as you get home. 

Quick tip: go old school with your alarm clock so you don’t feel the need to sneak your phone into bed with you.    

3. Minimise digital distractions

Do you find that when you’re with another person you constantly have your phone visible? Reduce digital clutter by unsubscribing from emails, turning off alerts and using only essential apps. This will limit the number of notifications you receive and stop the constant checking. 

Quick tip: If you find you can’t control your social media scrolling, try uninstalling the app for two weeks. 

The short-term effects of too much screen use

Staring at devices 24/7 can have both physical and mental effects on you. In the short-term, too much screen time can lead to:

  • Eye strain: Prolonged screen exposure can lead to digital eye strain, causing discomfort, blurred vision and headaches.  

  • Disrupted sleep: Screens give off blue light that can disrupt your sleep patterns, making it harder to fall asleep and stay asleep.  

  • Lack of concentration: Constant notifications and multitasking can reduce your ability to focus and concentrate on tasks.  

  • Poor mental health: Overuse of digital devices is linked to increased stress, anxiety and feelings of isolation.  

“Our brains weren’t built for constant scrolling,” says Lifeline. “When we’re always ‘on,’ it can feel like our minds are full, but not necessarily fulfilled. Stepping back can make space for rest, clarity, and connection.”

The long-term effects of our device habits 

Watching more than five hours of TV a day has been linked to a higher risk of dementia, stroke and Parkinson’s disease. For kids and teens, too much screen time can slow brain development, shorten attention spans and make problem-solving harder. 

“Small changes can make a big difference,” says Lifeline. “Even reducing your screen time by 30 minutes a day can help your mind rest and recharge. Over time, regular screen-free breaks can boost focus, energy and wellbeing.”

So, if you’re looking to get better sleep, decrease anxiety, improve your ability to think and enhance your general health and wellbeing, a digital detox could be the reset your mind needs.  

Ready to unplug and recharge? 

If you’re having trouble disconnecting or if any of the issues you’re associating with too much screen time are ongoing, then it can be helpful to talk to an expert. To make things easier, nib members can book a telehealth appointment with a medical doctor or nurse practitioner today through our partner hub.health. 

If you or someone you know needs help, please call:  

The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.