Life online has its perks: ordering groceries, sharing photos, or catching up with loved ones. But being constantly “on” can take a toll. Many of us feel the pressure to stay connected and productive, leaving us wondering how to regain balance in this digital age.
Enter the digital detox – unplugging to restore well-being. Nearly half of Americans say they’re trying to spend less time on screens. But it’s not easy; around 60 percent of us admit to feeling addicted to our devices. It’s tough to step away for good. Yet, a digital detox is necessary for a healthy democracy, which requires healthy engagement, clear thinking, and deep connections to flourish.
So, how do we detox successfully? Here are some ways to make it work.
Replace the scroll
Constant scrolling through social media and online news can lead to echo chambers and confirmation bias, where we see only information reinforcing our beliefs. While self-constructed bubbles make us more comfortable, they also limit critical thinking and discourage dialogue across different perspectives.
Boredom often leads to mindless scrolling, so having a substitute activity is key. Try hobbies that are purely for fun — whether it’s painting, gardening, or playing games. Play isn’t just for kids; it reduces stress and helps break the cycle of endless scrolling (and doomscrolling).
Seek out others
Democracy thrives on face-to-face, in-person relationships and faith among citizens. Excessive digital engagement undermines this ingredient by distracting from real-world connections and weakening the social fabric necessary for self-governance. A digital detox prompts us to engage with our communities to build trust and collaborate on shared goals.
Humans thrive on connection, but digital interactions can’t fully replace face-to-face relationships. Use detox time to rebuild bonds. Spend time with friends, family, or even new acquaintances. Being offline with others can keep us grounded and minimize FOMO.
Reflect more, react less
The internet’s fast-paced nature prioritizes immediate reactions over thoughtful problem-solving. By stepping back from the constant river of outrage bait, we can engage again in deep, sustained reflection on issues affecting our communities. We face complex societal challenges that can’t be sloganeered away. We must relearn how to deliberate more and react less.
We can start by practicing better mindfulness. Pause, reflect, recharge, and leave responding in kind to that video, post, or meme that made us so upset for another time.
Whether we meditate, take a walk, or sit quietly, these moments of stillness can help clarify what truly matters.
Treat it as a journey
We can’t serve from empty vessels. Digital fatigue leads to burnout, anxiety, and apathy, reducing the energy available for civic participation. Unplugging more often helps rejuvenate us mentally and increases the likelihood of active involvement.
Digital (and democratic) well-being isn’t a one-and-done checklist. It’s ongoing. Relapses are normal, but setting small, sustainable goals – like a weekly phone-free evening – can help. As our needs evolve, so should our approach to staying balanced.
The journey to digital wellness looks different for everyone. What works for one person may not work for another. That’s OK. The key is finding what makes one feel human again. It’s worth taking time to unplug, reconnect with loved ones, and simply be.
We’re more than machines. Let’s remember to act like it.
