Let’s be real: screens are everywhere. They’re in our pockets, on our wrists, at our desks, and sometimes even in our fridges (why does my fridge need a screen?!). And while technology has given us amazing things, it’s also taken a bit of a toll on our minds and bodies.

You know that feeling when you’ve been scrolling for way too long, and suddenly, it’s dark outside, your neck is stiff, and your brain feels like mush? Yeah, we’ve all been there. The truth is, too much screen time can have a pretty big impact on our mental and physical well-being. But don’t worry—there’s hope! A “screen detox” can help bring back some balance and regain control of your life.

The Sneaky Side Effects of Too Much Screen Time

At first, screen time doesn’t seem like a big deal. You’re just checking your emails, watching a couple of TikToks, or playing one more round of your favorite game. But over time, the effects start creeping in. Here are a few ways screens might be messing with you more than you realize:

• Sleep Struggles – Ever stay up late staring at your phone, then wonder why you can’t sleep? That blue light messes with your melatonin levels, making it harder for your brain to wind down. Associating the bed with awareness can cause insomnia.
• Anxiety & Overstimulation – Constant notifications, endless news cycles, and the pressure to respond ASAP can leave you feeling overwhelmed.
• Shorter Attention Span – If focusing on a book or even a conversation feels harder than it used to, screens might be to blame. The fast-paced nature of digital content rewires our brains to crave quick hits of information, leaving you feeling irritable and short-fused.
• Eye Strain & Headaches – Staring at screens all day can lead to dry eyes, blurred vision, and headaches. It’s called “digital eye strain,” and it’s as uncomfortable as it sounds.
• Reduced Real-Life Connection – Ever been in a room where everyone’s looking at their phones instead of talking? Yeah, us too. Too much screen time can make real-world connections feel distant and awkward.

The Joy of a Screen Detox

Okay, now that we know what too much screen time can do, let’s talk about how amazing it feels to step away for a while. A screen detox doesn’t mean you have to go full hermit mode, but reducing your digital consumption even a little can work wonders for your well-being, and real life connections.

Imagine this: You wake up and resist the urge to check your phone first thing. Instead, you stretch, take a deep breath, and actually notice the morning light coming through your window. Throughout the day, you find yourself feeling present, whether it’s enjoying a quiet cup of coffee, having a conversation without distractions, or finally picking up that book you’ve been meaning to read. You manage to read your book without checking your phone every two seconds because you are have a longer attention span. At night, instead of doomscrolling, you wind down with a relaxing routine and actually sleep better.

Sounds nice, doesn’t it?

Easy Ways to Cut Back on Screen Time

You don’t have to quit cold turkey. Small steps can make a huge difference. Here are a few ways to ease into a healthier relationship with your screens:

• Set Screen-Free Zones – Make your bedroom a no-phone zone. Charge your device in another room to avoid bedtime scrolling, and promote better sleep. It might take a few days to get used to but the high quality sleep will be worth it!
• Try a “No Screens” Hour – Pick an hour of the day to go completely screen-free. Use that time to read, cook, go for a walk, or just sit with your thoughts. Take up a new hobby or do that thing you’ve been meaning to do.
• Turn Off Unnecessary Notifications – Do you really need to know every time someone likes your post? Probably not. Cut down on the digital noise, to free up some brain space.
• Swap Digital for Physical – Try replacing screen time with something hands-on, like journaling, painting, or even an old-fashioned board game.
• Be Intentional with Screen Time – Instead of mindless scrolling, use screens purposefully—watch a movie you actually want to see, FaceTime a friend, or learn something new.

A little less screen time can mean a lot more peace of mind. You don’t have to cut out technology completely, but creating boundaries can help you feel more present, focused, and connected – to yourself and the world around you. Setting up a routine around your screen time will help your sleep, attention span and brain fog. We promise, your mind will thank you for it!