Turning Over a New Leaf: Why Fall is the Perfect Time for a Digital Detox

We live in an age of hyperconnectivity, where the line between online and offline is increasingly blurred. From the moment we wake up to the time we go to bed, screens are an integral part of our daily routines. Google reports that the average American adult spends four hours and 37 minutes on their phone every day. That’s the equivalent of over one day per week, six days per month or approximately 70 days a year.  

While technology offers countless benefits, including convenience, connectivity and access to information, it also comes with downsides. Excessive screen time has been linked to increased stress, anxiety and a sense of disconnection from the physical world. Moreover, the blue light emitted by screens can disrupt our sleep patterns, leading to fatigue and reduced productivity. The constant influx of information can overwhelm our senses, making it difficult to focus and be present in the moment.  

“Frequent and regular exposure to screens can lead to eye strain, headaches and sleep disturbances,” said BayCare’s VP/Chief Quality Officer Dr. Laura Arline, MD, FACP, FAAP. 

As we head into fall—a season known for its grounding energy and reflective nature—it’s an ideal time to assess your relationship with technology and make mindful adjustments. According to the National Institutes of Health (NIH), “a digital detox means an individual stays disconnected from devices or social media for a defined duration.” Let’s look at some simple steps you can take to complete your own digital detox. 

Step One: Set Clear Intentions 
A successful digital detox begins with clear intentions. Determine your weekly screen time and ask yourself why you want to reduce it. Is it to improve your mental health, to strengthen your relationships or to reconnect with nature? Defining your “why” will give you the motivation needed to stick with your detox plan. Once you have your intentions set, determine the scope of your detox. Will you be cutting out screens entirely, or just reducing certain activities like social media, streaming services or turning off notifications? Establishing clear boundaries will help you stay committed. 

Step Two: Create a Tech-Free Routine 
With intentions in place, create a routine that supports your digital detox. Start by identifying the times of day when you’re most likely to reach for one of your devices. For many, this might be first thing in the morning or right before bed. Consider designating these times as tech-free zones. Instead of scrolling through social media upon waking up, try starting your day with a mindful practice like meditation, journaling or a morning walk. In the evening, replace screen time with activities that promote relaxation, like reading a book, taking a bath or enjoying a cup of herbal tea. 

“By adding digital detoxes into our week, we enhance our focus and productivity, since we don’t have all of those constant interruptions and distractions leading us off track,” added Dr. Arline.  

Another way to create a tech-free routine is by setting up specific areas of your home where screens are not allowed. For instance, make your bedroom a sanctuary free from devices, or designate certain mealtimes as screen-free to encourage more meaningful conversations with family and loved ones.  

Step Three: Rediscover Offline Joys 
One of the greatest benefits of a digital detox is the opportunity to rediscover the simple pleasures of offline life. Fall is a season brimming with activities that can help you reconnect with the world around you. Consider spending time outdoors, where you can fully immerse yourself in the sights and sounds of nature. Fall also offers a unique backdrop for exercise, so embrace the outdoors with activities that can help you stay fit and work up a sweat. 

Engage in creative hobbies that don’t require technology, such as painting, knitting or cooking. These activities not only allow you to express yourself but also provide a sense of accomplishment that is often missing in the digital realm. If you’re looking for social interaction, consider volunteering at one of BayCare’s 16 hospitals or joining a local club or group that shares your interests. 

Step Four: Reflect and Adjust 
As your digital detox progresses, take time to reflect on how it’s impacting your life. Are you feeling more present, less stressed and more connected to those around you? Use these reflections to adjust your approach as needed. Remember, a digital detox isn’t about cutting out technology altogether, but finding a balance that works for you. If you find certain aspects of your detox particularly beneficial, consider making them a permanent part of your routine. 

“Studies show that even short breaks from our screens can lower anxiety and increase life satisfaction, as we reduce exposure to social media and increase connection with the real world,” said Dr. Arline.  

Fall is a season of transformation, and a digital detox can be a powerful way to align yourself with this energy. Take this opportunity to step away from the screens and immerse yourself in the richness of the season. In doing so, you may find that the world beyond the screen offers a deeper sense of fulfillment and connection than you ever imagined. 

For more information on BayCare’s wellness resources: Healthy Living