Written by: Rylan Spencer
Smartphones have become our ever-present, not-so-silent companions in daily life. Our screens are constantly filled with emails, texts, social media notifications and endless streams of content. The negative effects of being perpetually plugged in often outweigh the conveniences these devices offer.
However, it’s not just the barrage of notifications that’s problematic—it’s the addictive nature of our devices themselves. A study from Baylor University, published in the Journal of Behavioral Addictions, found that female college students spend an average of 10 hours a day on their phones, while male students spend about eight. This level of usage poses a significant risk to academic performance, but the impact goes beyond the classroom.
Excessive phone use can affect mood, reduce productivity, and destabilize overall mental health. However, there is a remedy for the overwhelming, pixelated onslaught of smartphones, laptops and TVs: a digital detox.
Why Try It?
First, let’s define a digital detox to determine its benefits and what it means for college students. A digital detox is when someone voluntarily refrains from using personal digital devices. The length of this break can vary, but starting with smaller increments is recommended.
Why would someone begin a digital detox? Avoiding electronics can lead to better sleep, increased productivity, enhanced mindfulness, reduced stress and anxiety, improved mood, stronger relationships and a range of other benefits.
Sounds great, right? However, for college students, a complete separation from technology may seem almost impossible, especially because most school and work activities can only be done with technology. Many students also rely on personal devices to communicate with family and friends, making a full digital detox feel unrealistic. Yet, there are still ways to reap the benefits of a detox by making small adjustments to how technology is used, achieving similar results without going entirely offline.
Practical Steps for College Students
One of the most effective ways to incorporate “mini” digital detoxes into your routine is by creating time blocks throughout your day. This could be 30 minutes, or a few hours, where you switch off your laptop and phone to focus on other activities. These breaks allow you to step away from your devices without fully disconnecting for days. If you have more flexibility, consider using weekends to reconnect with the world around you, tackling activities you promised yourself you’d do earlier in the week.
Another great alternative to a full digital detox is establishing device-free zones. For many people, this might be the bedroom or living room. However, as a college student living in a dorm, the room you choose is up to you. By keeping one area device-free, you’ll encourage yourself to engage more in real-world activities and build a habit of not using devices when you’re in that space.
If neither of these approaches seems doable, a simpler method is to limit your screen time. You can easily do this by adjusting your device’s settings to set limits on apps such as Instagram or TikTok—whichever platforms consume most of your time. Apps designed to enforce stricter limits on your screen time can also help you manage your usage more effectively.
The Balance Between Technology and Real Life
While it may feel counterintuitive in today’s hyper-connected world, the benefits of reducing digital and media-related distractions—especially for students—are undeniable. For example, replace 30 minutes of doom-scrolling with studying for tomorrow’s test. Instead of checking DMs, you could spend that time prepping for next week’s presentation. Freeing yourself from the constant obligation to stay connected not only brings mental clarit, but also allows for more meaningful social interactions with people you enjoy.
In many cases, the role technology plays in our productivity is essential. However, finding a balance between being connected and being present can be difficult in today’s fast-paced digital age. Hopefully, these small steps will help you regain control of your time and realize there’s more to life than checking your phone every few seconds. Start small: be mindful of how you are using your time, and put your phone away.