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We live in a highly digital world, surrounded by screens all semester and spending hours scrolling TikTok and Instagram. Sometimes it feels like we’re glued to our phones and don’t realise that we forget to stay in the present and take everything in.
When that realisation hits you, maybe you can consider going on a digital detox.
A digital detox doesn’t have to mean deleting every app or going completely off the grid. It’s about noticing when your digital habits are taking you away from the things you want to be present for and making intentional space to disconnect.
Why consider a digital detox?
First, and perhaps most importantly: the mental health benefits. Constant connectivity can lead to stress, anxiety and feelings of overwhelm. In particular, social media can create an unhealthy culture of comparison, FOMO and fuel depression and anxiety. A found that a two-week social media detox improved smartphone and social media addiction, life satisfaction, stress, sleep, wellness and relationships. By taking a break from scrolling, you are more likely to improve your overall mental wellbeing.
Second, a digital detox can lead to improved focus and productivity 鈥� a great way to get you ready for the semester ahead. that multitasking, often involving digital devices, can impair cognitive function and reduce productivity. By stepping away from your screens, you can regain focus and engage in more meaningful activities without the distraction of notifications.
And third, you鈥檒l sleep better (and who wouldn鈥檛 want that!). The blue light emitted by our screens鈥� mess with melatonin production, which can disrupt our sleep patterns. By limiting screen time, especially before bed, you can improve your sleep quality, leading to better health and more energy.
Do you actually need a digital detox?
A few relatable signs to watch out for:
- You automatically reach for your phone whenever there’s a quiet moment.
- You scroll without really knowing why.
- You find yourself checking notifications during conversations.
- You struggle to focus on one thing without reaching for your phone.
- You feel like you’re constantly 鈥渙n鈥�.
But how can I implement a digital detox鈥� and actually stick to it?
Start small
You don’t need to commit to a 24-hour phone ban. Try one evening, an hour before bed, a meal, or a walk without your phone.
Create phone-free moments
Meals, studying, catching up with friends, exercising, watching something, walking around campus.
Replace the scroll
This is important. If you simply remove your phone, you’ll probably reach for it again. Suggest things students can actually do instead: walk, journal, cook, read, exercise, chat with someone, explore Perth, pick up a hobby.
Make your phone work for you
Turn off unnecessary notifications, move distracting apps, use Do Not Disturb/Focus modes, set app limits.
Be intentional rather than perfect
If you pick up your phone, that’s not 鈥渇ailing鈥� your detox. The goal is awareness, not perfection.
Reflect on the experience
Before you reach for your phone again, take a moment to ask yourself: What do I want to be present for?
Maybe it’s uninterrupted conversations with friends. Maybe it’s enjoying your walk across campus without scrolling, sleeping better, focusing during study, or simply giving your mind a few quiet moments.
A digital detox isn’t about rejecting technology鈥攚e rely on it every day as students. It’s about creating healthier boundaries so your phone becomes a tool, rather than something that constantly competes for your attention.
Start with one small phone-free moment this week. You might be surprised by how much more of your day you notice.
Need a little extra support?
If you’re finding it difficult to switch off or feeling overwhelmed by stress, take a moment to check in with yourself using the in OASIS. It can help you find personalised wellbeing resources and support based on how you’re feeling.
