‘Digital detox helps unplug & unwind on weekends'

Time of India

14 hours ago

Written by: Yashaswi Kochar
Whether it's a dinner gathering, vacation or movie outing, the sight of people being glued to their smartphones is common these days. The rise in screen time has led to a growing movement advocating for digital detox—a conscious effort to disconnect from electronic devices to rejuvenate the mind and body.
Ashi Agrawal, a counselling psychologist, says, 'Disconnecting from screens—social media, news, and emails—allows you to take a break from digital stimulation. This helps reduce mental clutter and promotes relaxation.' As per a study by Ernst & Young (EY), Indians stared at their smartphones for an astounding 1.1 lakh crore hours in 2024. Almost 70% of this time was spent on social media, playing video games and watching videos.
'It's important to stay away from the phone too'
If your phone is the first thing you check in the morning, you probably need digital detox. Jatin Barodia, an Indore-based CA who did a digital detox for seven months during his final exams, says, 'Earlier, after waking up, I would check Instagram for a few minutes. It was like a muscle memory for me.'
For Aishwarya G, a master's student, it happened quite naturally. She says, 'One day, I was driving, and the dark, heavy clouds made everything look like a painting.
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I was listening to Beethoven. But instead of enjoying the moment, my first instinct was to click photos for social media. I realised I was losing the habit of simply being present.'
For Priyanshi Jain, who works with a marketing start-up, a trip to Sadhana Forest changed her perspective. She says, 'While phones are allowed inside the forest, I never felt the need to use it because there was so much to do.'
'Digital detox makes us realise how bothered we are about petty things'
Many have turned to enriching activities during digital detox.
Jatin shares, 'I go to the gym, meet my friends, sit with my family and even if I am alone at a cafe, I just observe people.' Exploring hobbies and spending time in nature can be fulfilling alternatives to screen time. Priyanshi says, 'In the forest, we cooked meals, planted trees, met new people and listened to their stories. After this experience, I realised how bothered we are about petty things.
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'Digital detox comes with its own challenges'
While digital detox promises mental clarity and a sense of balance, the process can be challenging.
'It often comes with its own challenges, especially in the beginning. The most common struggle is the fear of being left out, feeling discomfort with silence and stillness,' says counsellor Dhara Nahata. Being away from constant notifications can lead to feeling restless and lonely in the beginning. Aishwarya shares, 'I feared that if I stepped away from the online world, I might quietly disappear from others' thoughts.
I also worried I might feel bored or left out.'
'One can start by taking baby steps'
How can one try to stay away from the phone? Jatin says, 'I started with three hours. I would set a timer and study.'
Priyanshi adds, 'Being away from my phone was challenging as I was into doomscrolling too. To break the pattern, I would plan what to do in the next two hours. Gradually, I increased the duration and was able to break that habit.'
'Being away from screen helps reduce mental clutter'
Experts say that even brief periods of digital detox can lead to lasting changes in mindset and behaviour.
Ashi Agrawal, a counselling psychologist, explains, 'Being away from your screen helps reduce mental clutter and promotes relaxation.'
Priyanshi shares, 'I stopped checking Instagram completely and felt calmer.' Aishwarya adds, 'I have become comfortable with slowness. I no longer feel obliged to reply to emails instantly. Detox helped me reclaim a sense of time that belongs to me, not to the algorithm.'
Apps to help you unplug
Digital Detox Dragons
OFFTIME
OffScreen
Headspace
AppDetox
Benefits of digital detox:
Improved mental clarity: Constant notifications can lead to cognitive overload. Digital detox allows the brain to reset and function more effectively
Better emotional regulation: Less exposure to social media comparisons and online noise means more inner peace and emotional balance
Deeper presence: Whether in relationships or personal experiences, being less attached to your phone fosters more meaningful connections and presence
Higher productivity: Tasks get done faster and with better focus
Rediscovery of self: People have more time to reflect, pursue hobbies, and invest in personal growth
- Inputs from Dhara Nahata, a teacher and counsellor
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