The holiday season is a time for joy, family, and reflection—but for many of us, it’s also a time of constant notifications, endless scrolling, and digital overload. Between holiday shopping, social media updates, and work emails, screen time can skyrocket, leaving us stressed and disconnected from what truly matters. That’s where a digital detox comes in. A digital detox is an intentional break from screens and devices to restore balance and improve mental well-being. Research shows that excessive screen time is linked to poor sleep, increased anxiety, and even depression. So, why not give yourself the gift of unplugging this December?
- Screen Time Matters: Screens can lead to higher stress and anxiety levels, sleep disruptions caused by blue light exposure, and sedentary habits that contribute to weight gain and chronic health issues. Social media can also amplify feelings of loneliness and FOMO (fear of missing out), especially during the holidays when comparison culture peaks.
- Detox: Take a break from screens, even for a few hours, to help you stay focused and engaged by reducing distractions and boosting productivity, giving you more time for meaningful tasks.
- Practical Strategies for Unplugging: Set clear goals and decide whether your detox will last a day, a weekend, or for a specific number of hours each day.
- Tech-Free Zones: Make bedrooms and dining areas screen-free to encourage rest and family connection.
- Schedule Screen-Free Times: Try ‘no devices after 8 PM’ or ‘tech-free meals’ to build healthy habits.
- Replace Screen Time with Offline Activities: Go for a walk, call a friend or family member, create a gratitude list, cook a new recipe, play board games, or do holiday crafts.
- Practice Mindfulness: Use meditation or breathing exercises to manage the urge to check your phone.
Ready to Start? Try a ‘Digital Detox Weekend Challenge’ this holiday season. Turning off notifications, putting your phone away during meals, and spending quality time with loved ones can help you reconnect and feel truly refreshed.
For more resources, visit: https://health.osu.edu/health/mental-health/how-screen-time-affects-your-health https://cfaes.osu.edu/features/tuning-back-your-life-5-tips-for-curbing-screen-time https://lifestylemedicine.stanford.edu/what-excessive-screen-time-does-to-the-adult-brain
Written by: Susan Zies, Family and Consumer Sciences Educator, Ohio State University Extension, Wood County, zies.1@osu.edu.
Reviewed by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60@osu.edu.