Feeling Tired of Your Phone? Try a Soft Digital Detox
Do you feel tired after looking at your phone for too long? Maybe your eyes hurt, your head feels heavy, or you just feel bored and unhappy after scrolling through social media. This feeling is called phone fatigue, and it happens when we spend too much time using our phones without realising it.
Many of us use our phones from morning until night – checking messages, watching videos, reading posts, or playing games. But when we are always online, it can make us feel stressed, tired, or even lonely. That is why more people are trying something called a soft digital detox – a gentle way to use phones less and live more in the real world.
What is a soft digital detox?
A soft digital detox means taking short breaks from your phone, instead of stopping all screen time completely. It is about using your phone in a smarter way – only when you really need to. This way, you get more time to relax, focus, and enjoy life around you.
You do not need to delete all your apps or switch off your phone forever. A soft detox is about making small, easy changes that can help you feel better every day.
Easy ways to try a digital detox
Here are a few ways you can start gently detoxing from your phone, one step at a time:
1. Keep your phone away during meals
When you eat, try putting your phone aside or leaving it in another room. This helps you enjoy your food and be more present, especially if you are with family or friends. Mealtimes are a great chance to take a break from screens and connect with the world around you.
2. Turn off extra notifications
Many apps send alerts all day, but most of them are not urgent. Go into your phone settings and turn off notifications for apps like games, social media, or shopping. Keep only the ones that really matter, such as calls or texts from close friends and family.
3. Put your phone in another room when you sleep
Keeping your phone out of your bedroom can help you fall asleep faster and avoid late-night scrolling. Try using a normal alarm clock instead of your phone to wake up. This small change can improve both your sleep and your mood.
4. Check your screen time
Most smartphones show how much time you spend on each app every day. Take a look – you might be surprised. Once you know your habits, you can decide which apps to use less and when to take breaks.
5. Use greyscale mode
Bright colours on your phone screen make apps more tempting. Switching to greyscale turns everything black and white, which can reduce the urge to keep scrolling. This is an easy setting to try, and you can turn it on or off any time.
6. Pick a phone-free time each day
Pick a specific time of day, such as 30 minutes after waking up or before going to bed, to completely stay off your phone. Use this moment to stretch, write in a journal, or simply enjoy the quiet. Giving your mind this break can help you feel calmer and more refreshed.
Even a short break from your phone can help you feel more calm and focused. You do not need to stop using your phone completely.
The goal is to feel more in control and enjoy life without always looking at a screen. So next time you reach for your phone out of habit, ask yourself: Do I really need to check this now? Maybe a little time away from your screen is exactly what you need.
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