Dr. Vishal Sharma
vishal.sharma@fulbrightmail.org
As a new year begins, many of us reflect on our habits and make resolutions to improve our lives. We promise to eat better, stay healthy, and work harder, yet one habit often goes unnoticed, the constant use of digital devices. The constant use of digital devices is quietly disturbing our sleep, reducing our ability to focus, and affecting our mental well-being. This year, let us also make a simple but meaningful promise to reduce our dependence on screens and practise ‘Digital Detox’ for a healthier, more balanced, and mentally peaceful life.
If you check your phone every few seconds, feel anxious when it is away from you even for a minute, or find it hard to sit quietly without the digital world, it may be time to pause and reflect. If you cannot go to the bathroom without your digital device, or fall asleep without scrolling through social media, these are warning signs that should not be ignored. I began to notice this everywhere and it is hard to ignore. On trains, buses, and crowded streets, people walked with their heads bent low, eyes fixed on glowing screens rather than the world in front of them. In offices, I saw employees glued to their desks having faces expressionless, eyes dull, minds restless and fingers moving rapidly across keyboards and phones as if driven by an invisible urgency. It made me anxious to ask an important question: was all this screen time truly necessary, or had we allowed technology to take control of our time, attention, and peace of mind?
This question leads us to a deeper and more uncomfortable reality. What began as a tool to make life easier has slowly turned into a constant demand on our attention. Notifications, messages, emails, and endless content compete for every free moment, leaving little space for silence or reflection. The result is a generation that is always connected, yet increasingly tired, distracted, and mentally overloaded. While the internet has connected our vast country like never before, it has also brought a new challenge: ‘Digital Addiction’. To fight this, many are turning to a “Digital Detox”. A digital detox is a planned break from smartphones and computers to reconnect with family, nature, and themselves. A digital detox is not about rejecting technology altogether, but about regaining balance learning to put the phone down, reclaim our focus, and reconnect with ourselves, with others, and with the real world beyond the screen.
What Exactly Is Digital Detox?
In today’s hyperconnected world, screens are everywhere i.e. from smartphones and tablets to computers and TVs which has dominated nearly every aspect of daily life. While technology has made life easier, constant connectivity has also created new challenges. With billions of people globally using smartphones and social media daily, screens have become essential tools for communication, work, and entertainment. Yet this convenience comes with costs. Excessive screen use has been linked to a variety of physical and mental health concerns. Prolonged exposure can disrupt sleep, strain eyes, and interfere with physical activity, while high screen time especially on social media has been associated with increased stress, anxiety, depression, and lower overall psychological well-being. A ‘Digital Detox’ refers to taking intentional breaks from digital devices and reducing screen time to restore balance, improve well-being, and reconnect with the physical world.
The Growing Need for Digital Detox
As we navigate an increasingly digital world, the need for this “reset” has never been more urgent. Recent data show that media consumption in India has grown significantly, with the average adult spending several hours each day engaging with various forms of media whether listening, watching, reading, or interacting online. According to industry reports, Indians now spend around 4 to 5 hours a day on their phones alone, much of it devoted to social media, videos, games and other digital content.
Excessive use of digital devices has been associated with a broad range of physical and mental health problems affecting people of all ages, a condition often described as “digital strain.” One of the most common physical problems is Computer Vision Syndrome, which includes dry eyes and blurred vision; a study published in the Indian Journal of Ophthalmology found that nearly 50% of IT professionals in India suffer from these symptoms due to prolonged screen exposure.
Beyond physical strain, the impact on mental health is significant. Research from the University of Pennsylvania has shown a clear link between high social media use and increased feelings of loneliness and depression, as users often fall into the trap of “social comparison”. In India, research among medical students has shown that high smartphone use is significantly associated with poor sleep quality and increased psychological distress, including symptoms of anxiety and depression, largely due to disrupted circadian rhythms and prolonged screen exposure at night. The American Academy of Sleep Medicine warns that the blue light from smartphones suppresses melatonin, making it harder for the brain to rest. In India, researchers at National Institute of Mental Health and Neuro Science (NIMHANS) have identified a rising trend of “Nomophobia” (the fear of being without a mobile phone), which leads to chronic anxiety and reduced productivity. These studies collectively suggest that while devices keep us connected, their overconsumption can lead to a “sedentary digital lifestyle” that weakens our physical health, disrupts our sleep, and thins our real-world social foundations. Health organizations, including the World Health Organization, emphasize that balanced digital use is essential for mental well-being, especially among children and adolescents.
Practical Steps for a Digital Detox
For Individuals
* Buy a physical alarm clock to avoid reaching for your phone first thing in the morning.
* Turn off all non-human notifications (keep only calls and direct messages).
* Enable ‘Greyscale’ mode on your phone to make apps look less attractive.
* Use built-in apps to track and restrict daily screen time.
* Set a ‘Tech-Free’ zone in the house, like the dining table, bathroom or the bedroom.
* Establish a ‘Digital Sunset’ by turning off all screens one hour before sleep.
* Pause before opening an app, ask if it’s necessary or just a habit.
* Reading, gardening, or sports can replace idle scrolling.
* Practise digital fasting once every month.
For Families
* Encourage family meals without phones or tablets.
* Board games, storytelling, or evening walks can strengthen bonds.
* Practise digital fasting once every month.
* Children copy adults so parents must demonstrate balanced digital habits.
* Encourage children to play traditional Indian outdoor games like Kancha (marbles), Gilli-Danda, or Hide and Seek.
* Involve children in simple kitchen activities to keep them engaged and reduce screen time.
For Schools
* Incorporate activities like debates, art, and outdoor projects.
* Teach students about the psychological effects of screen addiction.
* Use technology as a tool, not a crutch, in classrooms.
* Promote dedicated library hours to develop the habit of reading printed books.
For Workplaces
* Short offline breaks improve focus and productivity.
* Limit after-hours phone calls, emails and WhatsApp messages.
* Workshops on digital balance can support employees’ mental health.
* Awareness programmes on Digital detox.
My Golden Rule for Digital Detox
Across homes, schools, and workplaces, one simple practice stands out as a universal solution, ‘My Golden Rule’, I strongly recommend. Follow the 30-2-30 rule: after every 30 minutes of screen use, take a 2-minute break and gently move your eyes left to right, up and down, then rotate them clockwise and anticlockwise, spending about 30 seconds on each movement. This small yet effective habit can significantly reduce eye strain, ease mental fatigue, and relieve the constant pressure of digital overload.
The Final Thought
As the 2025 Global Survey shows, society is beginning to recognize the importance of intentional digital use. Whether it is the rising cases of Nomophobia in Bengaluru or the “social comparison” traps discussed by researchers abroad, the signs are quite clear that we are at a crossroads. Digital detox is not a luxury or a trend, but a necessity for healthier and more mindful living in an increasingly connected world. Technology is meant to serve us, not control us, and reclaiming that balance begins with small, intentional choices: looking up from our screens, creating space for real conversations, rest, and reflection, and using digital tools with purpose rather than habit. Breaking free from screen control is ultimately about reclaiming time, attention, and peace of mind. In a world where devices demand constant attention, digital detox offers a path back to human connection and healthier living.
This year, let us make a resolution to practise digital detox in our homes, schools, and workplaces. By following a simple golden rule, the 30-2-30 principle, we can reduce screen fatigue and reconnect with what truly matters. We must remember that while the digital world offers us a window to a vast amount of information, the physical world offers us the actual experience of living. A successful digital detox does not mean disconnecting from the modern world, but reconnecting with life beyond the screen where clarity, well-being, and genuine human connection still thrive.
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