Why a Digital Detox Break Can Improve Your Relationships

If you want to take back control of your screen habits, a digital detox break is one of the best places to start. Searches for “digital detox” in the UK have risen by 98% over the past year, with winter showing a 119% higher increase in searches over one quarter, so many of us clearly fancy a recharge.

A study by outdoor fashion retailer Joules found that nearly two-thirds (62%) of British adults feel guilty about their screen time, rising to 70% among 18 to 30 year olds. More than one in five (21%) spend over nine hours a day looking at screens, and 64% spend more than five hours.

To understand the benefits, Joules spoke to Hector Hughes, co-founder of Unplugged, the UK’s original digital detox escape.

What is a digital detox break, and how long should it be?

Hughes describes a digital detox, sometimes called a social media or dopamine detox, as a period when you deliberately step away from devices like phones and laptops. He says the minimum is 72 hours, based on what he calls the “3-Day Effect”.

The first 24 hours are an adjustment period, when your brain starts to settle into being offline. Days two and three are when you truly disconnect and feel free of your phone. Devices are built to keep us hooked, he says, so stepping away resets the brain.

Why go away from home?

You can detox anywhere by closing the laptop and switching off the phone, but in practice that takes strong willpower or some earlier experience of being offline. At home, familiar surroundings make it too easy to sneak a scroll.

Leaving home and spending time in nature makes the effect stronger. It also gives you the chance to prepare, with an out-of-office on, friends and family told and your mind ready for the break.

What to pack

Joules suggests dressing for the destination, especially somewhere remote. Layers are always a good idea because the weather is unpredictable whatever the forecast says. A jersey top under jumpers or hoodies works well, with a gilet close by. For outerwear, take a lightweight waterproof and something warmer, like a padded coat or fleece. Wellies and good socks are smart for winter staycations.

The benefits

• Relationships: Many of us “phub” friends and partners, or “parallel scroll” at home, which can hold back real conversation. Even a phone face down on the table or in your hand can reduce the quality of a chat.
• Sleep: Without bedtime and wake-up scrolling, your brain is less overstimulated, so sleep quality and length can improve, during the detox and afterwards.
• Less reliance on your phone: You will probably notice how much time goes on scrolling and stressing over things that seem less urgent without a red alert and a buzz. Afterwards, you are better able to catch yourself in a scroll hole.

Making it last

Hughes says a study with Greenwich University found the calming effects can carry into everyday life, thanks to the mood boost from nature and the relief of being offline. Feeling how good it is to be disconnected also motivates people to set new boundaries.

He says nearly every guest at Unplugged plans to change something on checkout, from keeping phones out of the bedroom to setting screen limits or having phone-free date nights.

To keep it going, he recommends swapping screen time for nature, such as a running club or a weekend hike. At home, a well-stocked board game cupboard or a set of conversation cards can bring everyone back together.