By Evan, 28, Freelance Writer Who Spends Too Much Time Online
I’m writing this on my laptop, with three tabs open for research, a playlist running on Spotify, and my phone buzzing next to me. That’s a normal setup for me as a freelance writer.
I rely on tech for work, connection, entertainment—basically everything. I like the convenience. I like that I can look up anything, anytime. But I also notice the cost.
There are days when my head feels heavy, my eyes are tired, and my attention is scattered in too many directions.
That’s what made me curious about what happens when I take a break. No special apps, no strict rules—just stepping back for a while.
It started as an experiment, but it taught me more than I expected. The world felt quieter.
I felt more like myself. In this piece, I want to share what I discovered, and why it might be worth trying, even for a short while.
More Space for Your Thoughts
It’s easy to forget what your own mind sounds like when you’re constantly taking in new content. A scroll through social media, a news update, a few YouTube videos—it all adds up.
When I decided to pause my screen use for a day or two, it felt strange at first. I kept reaching for my phone out of habit. But after a few hours, I noticed something: my brain felt quieter.
Without a flood of information, I started thinking about things I hadn’t made time for. Ideas I’d pushed aside came back. I reflected on my goals, things I wanted to try, conversations I’d had.
It was like clearing out mental clutter. The break gave me space to notice what really mattered to me, not just what an algorithm thought I should see.
Better Sleep
I’ve had plenty of nights where I tell myself I’ll check one more thing and suddenly it’s 1 a.m. The blue light from screens messes with the body’s natural sleep rhythm. Even if you fall asleep fast, the quality of sleep can take a hit.
During my digital detox experiments, I tried putting my phone away at least an hour before bed. I replaced screen time with reading, journaling, or just sitting with my thoughts.
I slept longer and woke up feeling more rested. It wasn’t magic—it was giving my brain a chance to wind down without constant stimulation.
Stronger Connections
I didn’t realize how often I’d glance at my phone during conversations until I stopped doing it. The first time I spent a whole dinner with friends without checking my phone once, I noticed how much more I enjoyed it.
I listened more closely. I picked up on little things I would have missed otherwise—a funny look, a shared laugh, the mood of the group.
Being fully present with people feels good. It shows that you care, and it helps deepen relationships. And honestly, nobody misses you online for a couple of hours.
The messages and updates will still be there when you check them later.
Less Stress
I’m not someone who usually thinks of myself as anxious, but I realized how much low-level stress my devices were adding to my day.
Notifications, pings, headlines designed to spark outrage—it all builds up. Stepping away, even for a short while, gave me relief I didn’t know I needed.
I felt calmer. My heart didn’t race as much. I wasn’t jumping between tasks, trying to keep up with everything at once.
I had fewer distractions, so I got more done with less effort. The constant sense of urgency faded.
A New Look at Time
One thing I noticed during my time off screens was how long a day actually feels. Without falling into social media loops or binge-watching shows, I had hours I didn’t know I had.
I used them to do things I’d put off—calling an old friend, going for a walk, trying out a new recipe, sketching ideas for stories I wanted to write.
I wasn’t racing the clock anymore. I had time to notice the way the light changed in the afternoon, or how good my coffee smelled in the morning.
It reminded me that time isn’t something I need to fill every second of.
More Joy in Simple Things
When I wasn’t constantly plugged in, small things felt more enjoyable. I paid attention to what was around me. The taste of my food, the sound of birds in the yard, the feel of a breeze—all of it stood out more.
Tech isn’t bad. I love it, and I’m not planning to give it up completely. But too much screen time can numb you to what’s right in front of you.
Taking a break helps you notice those moments again.
How I Tried It
People ask me what a digital detox looks like. I kept it simple. I set a limit that worked for me. Some weekends, I went phone-free for the whole day.
On weekdays, I tried staying offline in the mornings or evenings. I let people close to me know so they wouldn’t wonder why I wasn’t replying right away.
I didn’t do anything extreme. No tech-free retreats or fancy plans. Just small, regular breaks.
What Surprised Me
I thought I’d feel disconnected or miss out on something important. That didn’t happen. Instead, I felt more connected to the people and things that matter to me.
The fear of missing out faded. I wasn’t comparing myself to others as much, and I didn’t feel that pull to check in all the time.
I also realized how much time I was spending on things that didn’t add much to my life. Once I noticed it, it was easier to make different choices about how I used my time.
Some Ideas to Try
If you’re curious about unplugging for a bit, here are a few ideas that worked for me:
- Pick one part of your day to go screen-free. Mornings or evenings are good places to start.
- Turn off non-essential notifications. Your phone doesn’t need to ping you every time someone likes a post.
- Leave your phone in another room while you work or relax.
- Plan activities that don’t involve screens. Take a walk, cook something, draw, play music—whatever you enjoy.
- Set a goal for how long you want your break to last. It could be an hour, a day, or a weekend.
What I Gained
Taking breaks from tech helped me feel calmer, clearer, and more focused. I felt more in control of my time and attention. I reconnected with parts of myself I’d been too busy to notice.
I still use my devices. I still enjoy social media, music apps, and streaming shows. But I use them with more awareness now.
I’m quicker to notice when I’m zoning out, and I know how good it feels to put the phone down for a while.
Final Thoughts
Technology isn’t the enemy. I wouldn’t be where I am today without it. It helps me make a living, stay close to friends, and explore ideas.
But I’ve learned that stepping away from screens once in a while isn’t about rejecting the digital world. It’s about reconnecting with myself and the things that bring me real joy.
A digital detox doesn’t have to be big or dramatic. Even small changes can shift how you feel.
Maybe it’s one quiet morning without your phone, or an evening spent with a book instead of a screen. Every time I’ve done it, I’ve felt more present and less overwhelmed.
If you’re feeling worn out or restless, a short break might give you exactly what you need. And the best part? You can always come back to your devices, but on your own terms.