In today’s hyper-connected world, where academic deadlines ping from laptops and job updates flash on smartphones, the idea of a digital detox might feel like a fantasy—like trying to quit oxygen. But is the goal truly to eliminate screens, or is it about reclaiming control over how we use them?
We rely on digital tools for research, remote meetings, assignments, and even relaxation. They’re essential—but the constant barrage of notifications, scrolling, and multitasking can erode focus and mental clarity. Detoxing doesn’t mean ditching tech entirely; it means creating space for intentional use.
Yes, totally avoiding them might not be possible in today’s time, as most of our day-to-day work is attached to it, like the work meetings, doing the office work, connecting with our loved ones and professional networking, searching for jobs, upskilling our knowledge levels, reading, playing virtual games during me-time etc. But a firm routine will help in managing the screen time and a conscious obersvation about how we are using it for our productivity.
Few steps that can help in reducing our screen time or alteast use it as a part of the productivity:
Usage of a blue light filter or blue light glasses can help in protecting the eyes during working hours when we are exposed to the screen for a long time
Taking 2-3 mins breaks in between the work and taking our eyes off from the screen can also help
Not watching the phone as the first thing in the morning after we wake up
Not keeping phone exactly near the bed where we sleep and keep it in some other room or atleast at a far distance in the same room where we cannot easily reach
Set a timer after evening (post work), when we do not have to see the screen (except for emergency work that comes in)
We can stick to books that we can touch and read instead of digital books (these days there are many stores from where one can take books in a minimal price and can return the same after reading it and then exchange it with another book - this is cost effective and the recycling of books can happen well)
We can play games through a TV set-up by sitting at a far distance, as when we play through mobile the distance is very near to the screen
Deleting the unnecessary apps from the home screen of the mobile, as most of the times, we mostly open the apps those are immediately visible
Stop the notifications of all the unnecessary apps that get highlighted on mobile screen and maybe fix a time on weekend to see them properly (if its needed)
Spending time outdoors after work for sometime, where we can avoid phone usage
Instead of watching videos, sometimes we can switch to listening to audio books and podcasts, music in audio form (this is like switching from visual content to audio content)
Rather than texting, send a voice note or call (where it is possible)
Usage of bluetooth can also sometimes help in not getting attached to the screen, but this needs to be done in a regulated manner
Sometimes, a bluetooth-connected smartwatch can help in checking the esssential notifications without seeing the phone screen
To reduce screen time, set daily limits using your device’s tools, schedule regular screen-free periods, and silence non-essential notifications. Replace screen use with activities like reading or walking, keep devices out of reach during focused time, and be mindful of habits that trigger unnecessary use. Limiting social media, using apps that encourage breaks, and avoiding screens before bed can also help improve your overall well-being.
I think setting small rules really helps, like no screens during meals or before bed. I also try to keep my phone in another room when I study or read. It’s all about using tech with intention, not letting it use us.
By limiting screen time.
If you have the resources in the form of book as well as soft copy then prefer book over soft copies.
Set gaps between the screen timings.
I don’t think it is possible to escape the screen or the digital world as a whole ever. we have all become reliant on the convenience of the internet and its digital services. I don’t think we will ever be free of it.