Digital Detox: Take a break online

By Sandy Deane

How many times did you pick up your phone and scroll through your favourite social media platforms or websites today? Five, 10, 15 times? Better yet, how many minutes, or hours, did you get lost in your phone and forget a task you intended to finish?

What’s your immediate reaction when you’re running errands and realise you’ve left your cell phone behind? Do you panic? Get anxious? Or experience a sense of relief?  

Think about it. We live in a world where every ring, ping, and notification demands our attention. Our electronic devices are important tools, but increasingly they have consumed our lives.  So how do we navigate today’s digital landscape without losing ourselves amid the constant pressure to be always plugged in? Perhaps, at the start of 2026, we need a minute to pause and consider a digital detox – intentional breaks from technology – to find the right balance.

The Toll of Constant Connectivity

From her practice, Mental Health, Addiction and Trauma Therapist Renee Napoleon-Farrell sees the fallout of a world that —.sometimes find it difficult to disconnect  She notes that while we use technology to “”connect to the world, she warns that we are often sacrificing our internal peace to do so.

“It disrupts rest and decreases face-to-face bonds. So some of the main issues would include overstimulation, sleep reduction, sleep disruption and reduced quality of healthy interpersonal interactions. We see a breakdown in relationships because no one is talking to each other. Families come home, and everyone goes to their own corner, looking at their devices. That sense of intimacy is fading.”

Napoleon-Farrell, who operates Emphatic Interventions, Counselling & Consultation Services, stressed that while we are built for connection, “that connection needs to be healthy. The issue comes when we are scrolling aimlessly with no particular goal.  This is often driven by a fear of missing out”.

“Especially now with AI, a lot of younger people are comparing themselves with online realities and sometimes they are being caught up with something that is false and they attach themselves to that. That leads to all sorts of negative thoughts, such as the compulsion to always want to belong, or to fit in.

The “Blue Light” Trap

The impact isn’t just mental; it’s physical. Napoleon-Farrell explains that the blue light from our screens essentially “” confuse our bodies.

“That blue light from the screen delays the release of melatonin—the hormone produced by the brain that regulates your sleep-wake cycle.  As long as your eyes are connected to that phone, your brain thinks it is daytime. Your body won’t properly regulate to sleep or relax.”

This lack of rest, she says, creates a ripple effect resulting in lower productivity at work or school, loss of motivation, physical eye strain,  poor mood, focus and stress related behaviours.

Signs of Digital Overload

The expert says there are several warning signs to help identify digital overload.

Mental Fatigue & Irritability: Feeling constantly drained or “on edge”.

Notification Anxiety: Feeling a pit in your stomach every time the phone pings.

Physical Signs: Headaches, eye strain and fatigue

Defining the Digital Detox 

Napoleon-Farrell advises readers that before they begin to experience difficulties, they should consider a digital detox.

She made clear that this does not mean tossing your phone away or rejecting technology completely. Instead, it’s about being intentional.

“We are not rejecting technology; it is about using it in balance. By setting intentional ‘offline’ times, you get back control over your attention, mental health, and physical health.”

She offers a few steps to get started this New Year.

Set Screen Curfews: Turn off devices at least an hour before bed to allow your melatonin levels to rise naturally.

Tech-Free Zones: Declare the dining table and the bedroom as “no-phone zones” to foster real-world intimacy.

Mindful Scrolling: Before picking up the phone, ask yourself: Why am I on this? If the answer is “boredom”, try a five-minute walk or a breathing exercise instead.

Create Physical Distance: Purposely leave your phone in another room for short periods. Notice the feelings that come—sit with them until they fade.  

Ultimately, Napoleon-Farrell says the goal of a digital detox is to restore presence. She stressed that in a hyper-connected age, being “present” is an act of self-care.

“What you fill your brain with is what will consume your thoughts. Focusing on self-care means setting boundaries that shield you from constant demands. It’s about finding peace, calm, and mindfulness in a world that never stops calling.”

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