The Benefits of a Digital Detox Weekend

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This week’s poll:

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Why You Should Take a Digital Detox

You don’t need another productivity hack.
You probably just need a break from your phone.

We’re more digitally connected than ever.
But mentally, emotionally, and physically?
We’re completely drained.

Here’s something wild —
A recent study found that turning off mobile internet for just two weeks reversed cognitive aging by nearly a decade.

Let me say that again:

Two weeks off the internet. Ten years younger — mentally.

Researchers asked participants to block internet access on their smartphones for 14 days. The results were striking:​

• Improved Mental Health: Participants reported enhanced well-being, with effects surpassing those typically seen in antidepressant treatments. ​

• Enhanced Focus: Attention spans improved to levels comparable to individuals 10 years younger.

• Better Sleep: On average, participants gained 17 minutes of sleep per night. ​

Even those who didn't fully abstain from mobile internet experienced benefits, suggesting that reducing usage can still yield positive outcomes. ​

Why does this work?

Excessive reliance on digital devices can lead to "digital dementia," a term coined by neuroscientist Manfred Spitzer to describe cognitive decline resulting from overuse of technology. ​

Here are 5 ways to take a digital detox — without quitting your job or ghosting your group chat:

1. Set a tech curfew.
Start with 30 minutes before bed.
No email. No scrolling. No doomscrolling.
Use that time to read, stretch, journal, or be bored (yes, really).

2. Take a phone-free walk each day.
No music. No podcasts. Just you and the world.
You’d be amazed how much clarity shows up when your phone stays home.

3. Disable push notifications.
The average person gets 60–80 pings a day.
You don’t need to be reachable 24/7. Silence the noise.

4. Try a Sunday screen-free block.
Pick a 3–4 hour window on Sunday to unplug.
Go analog — cook, play, talk, nap. Let your brain rest.

5. Use grayscale mode.
Phones are designed to be addictive.
Turning off color reduces visual triggers and makes your phone way less interesting.

You don’t need to disappear from your life to feel better.
You just need small, consistent disconnections.

Disconnect to recharge.
Disconnect to reconnect—with yourself, your people, your priorities.

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Quote

Question

How often do you truly disconnect? What would a tech-free weekend feel like for you?

Action Step

Schedule a 24-hour digital detox this weekend. Use the time for rest, hobbies, or in-person connection.

Statistic

Research from Psychological Science shows that taking a break from screens improves focus and mood by 33%.

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Resources to Check Out

🎧 Podcasts

• Cal Newport’s Deep Questions: The Case for a Digital Detox

• Hurry Slowly: Reclaiming Your Time from Tech Overload

📚 Books

1. Digital Minimalism by Cal Newport

2. The Joy of Missing Out by Tanya Dalton

3. How to Break Up with Your Phone by Catherine Price

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Until next week.

Thanks
Laura

Certified Executive Coach | Advisor | Author
Visit lauranguyen.co