Introduction – The Modern Habit
Most of us can’t go for more than a few minutes without checking our phones.
Ever feel like your phone is buzzing in your pocket, even when it’s not? That’s the modern habit we’re all caught in.
But what if you could press pause on that habit and find a little peace? That’s exactly what a digital detox is all about.
Digital Detox means taking a break from phones, social media, or any screen-based activity for a short period of time, a few hours, a day, or even a week.
It’s not about quitting technology completely but about giving your mind and body a reset from constant notifications, scrolling, and multitasking. During a detox, you intentionally disconnect from those platforms to focus on the real world around you, like nature, people, your thoughts, and even silence.
Many people describe it as pressing a “refresh button” for your brain because it improves your sleeping cycle, your concentration gets stronger, and you start feeling more present instead of rush.
Why It’s So Hard to Stay Offline
I have always been curious about what really happens when you stay away from your phone. So, one of my friends decided to try a 10-day digital detox and his experience showed how our phones have influenced our days, thoughts, and even moods.
In fact, a 2023 Deloitte study found that 36 % of people check their phone at least 50 times a day, while 16 % check it 100 times or more. That shows just how deeply our routines depend on screens and notifications.
The truth is, staying offline isn’t easy. Our brains are very used to constant notifications, messages, and quick entertainment like reels. Every time we get a like, a message or a notification, our brain releases a small amount of dopamine (the chemical that makes us feel happy and rewarded) and over time this becomes a habit, and we start craving that feeling, which becomes very hard to break.
We also experience FOMO (Fear of Missing Out) – the worry that we miss something important while we are away. On top of that, scrolling makes us curious but never fully satisfied. We see a little bit of information, and it pushes us to keep checking for more. That’s why even a short break from screens can make us uncomfortable at first but it also shows how deeply attached we have become to our devices.
A Real Story of Digital Detox: 10 Days Without a Phone
We all know about the theory behind the phone addiction but living without it is a whole different story. My friend decided to test it by himself, ten days, no social media, no endless scrolling and the results were surprising.
1. Day 1 – Calm Start
The first day wasn’t that tough. He suddenly had more than enough time. He spent 2 – 3 hours doing his assignments, 2 hours meditating and 1 hour doing yoga. For the first time in a while, he felt inner peace, and the regret and guilt that usually came from social media were gone.
2. Day 2 – The Real Challenge
The second day felt much harder. Old habits came back and the urge to open his phone mindlessly grew strong. Every little notification sound made him alert. The day wasn’t as productive as the first one, but he still noticed one good thing, his mind felt calmer, and lighter.
3. Day 3 – Finding Balance
By the third day, things started to get smoother. He felt more productive and had enough time to cook, do chores and talk to friends. His anxiety in public decreased, and he felt a boost in confidence, maybe because of meditation and exercise. Still, resisting Instagram reels and social media was a daily battle.
4. Day 4 to 5 – More Focused and Aware Days
The urge to scroll was still there but now it was easier to manage. His days became more productive and positive. He stayed productive, finished his work early, and even cooked some delicious meals. One big change he noticed was in how he reacted to people. He became calmer and less reactive to negative comments and handled small problems more positively. Conversations with others also became more meaningful because he was truly present. While traveling, he paid more attention to his surroundings instead of looking down at a screen. Overall, these days were a mix of discipline, self-control, and quiet satisfaction that he was slowly regaining balance.
5. Day 6 to 8 – Real Changes Begin
After Day 5, he started noticing big improvements. His sleep got better, eye strain disappeared, and his anxiety levels dropped. He no longer compared his life with others online and even started completing chores that were being postponed from weeks. These were the days when he felt more confident and more productive.
6. Day 9 to 10 – Old Cravings Return
Just like day 2, these days were challenging again. He often felt tempted to take a “quick peek” at social media. When someone nearby used their phone, his attention was automatically drawn to it. Still, he stayed strong and reminded himself that it’s okay to make small mistakes, what matters most is getting back on track.
7. Reflection
By the end of the detox, he was sleeping at least two extra hours each night and finishing assignments earlier than before. It wasn’t easy to stay completely away from his phone. He admitted that sometimes he checked it for a few minutes, but that was still a big improvement compared to spending hours scrolling before.
He also noticed something funny, when his brain wanted a “digital fix,” he would even start scrolling through LinkedIn or exploring phone settings just to fill the gap.
His final advice was simple: “If you ever try a digital detox, include meditation and exercise, they make the journey much easier.”
Beyond the Screen: Lessons That Stay with You
Those ten days proved that disconnecting from the screen is not about restriction, it’s about rediscovery. And the lessons he found along the way stayed with him long after the detox ended.
He realized that peace doesn’t come from deleting every app, it comes from using them mindfully. The silence that once felt strange slowly turned into calm. Tasks that once felt heavy become easier. And the free time started to feel truly free again.
He also learned that progress doesn’t have to be perfect. Even using your phone, a little or taking short breaks from it can help a lot. It’s not escaping from technology, it’s being more aware of how you use it.
Most importantly, he discovered that the world feels alive again when you stop watching it through a screen and start living it. The sun feels warmer on your skin, voices sound richer in real life, and even time feels slower, as if the world finally moves at your own pace.
How You Can Try a Digital Detox Yourself
If you’ve ever felt overwhelmed by your screen, here’s how to begin your own digital detox step by step.
Those ten days proved that disconnecting from the screen isn’t about losing something, it’s about finding what you have forgotten. The quiet moments, the slow mornings, the peace that lives outside of notifications and the beautiful world outside of screen. And if you’ve ever wondered what it feels like to step away, here are a few simple ways to begin your own digital detox.
1. Start Small
You don’t need to go for ten days. Begin with few hours or one weekend without your phone. Once you get comfortable, you can go longer.
2. Plan your Offline Time
Replace your offline time with calm activities like going for a walk, cook, write, read or listen to music. Fill your time with something that makes you feel present instead of pressured.
3. Create Distance
Keep your phone out of reach when you are working, eating, or relaxing. Turn off unnecessary notifications or turn on “Do Not Disturb” Mode.
4. Reflect Daily
At the end of the day, notice how you feel. Are you more focused?, Did you sleep better?, Even short breaks can make a big difference.
5. Be Kind To Yourself
If you slip and check your phone, don’t feel guilty. It’s not about being perfect, it’s about becoming more aware and learning to take control again.
Reconnecting with Real Life
In the end, a digital detox isn’t about cutting technology out of your life, it’s about using it in a balanced way. Our phones connect us to the world, but sometimes they make us forget to live in the real world. When you step away, even for a short time, you start to notice things again like the sound of your surroundings, your own thoughts, and the quiet peace that doesn’t need a screen. Real life is always there, you just have to look up and enjoy it.
If you enjoyed this, check out my first post — How Digital Life Tricks Your Sense of Time
References
Deloitte (2024). Consumer Trends in Smartphone Usage. Retrieved from
https://www.deloitte.com/ie/en/about/press-room/consumer-trends-smartphone-usage.html
Personal Experience (2025). 10-Day Digital Detox shared by Bhabishya Poudel.
This real experience was shared personally and forms the basis for the daily reflections and lessons described in this blog.
cool
Very nice work and written in a simple yet elegant way
I feel we all need to understand the importance of how to use technology in a balanced way
Earlier, humans used to run technology but now technology and screens run humans which is not really good
Great job man👏👏