21 Days Without a Smartphone at Night: The Surprising Effects of a Digital Detox

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If I told you that a single small digital detox of 30 minutes per day could improve your life, would you be interested? On average, we spend 5 hours and 7 minutes per day on our phones, not counting work-related activities. We don’t always realize it when we swipe, scroll, or quickly check notifications, but our attention is constantly drawn to smartphones, making our minds less inclined to rest. This scrolling is especially harmful at night. The blue light emitted by screens blocks the secretion of melatonin (the sleep hormone) and disrupts the biological clock. It was noticing that my sleep was disturbed by what I looked at on my smartphone before going to bed that made me want to try this experiment, which I’m delighted to share with you here!

Why this 21-Day Digital Detox?

I had been going to bed while scrolling for a while and felt that it was really not good for me for two reasons: the first, due to the blue light that held my attention, and the second, which bothered me the most, was the fact that I was watching videos about anything and everything.

On the scientific side, experts are clear: scrolling endlessly keeps us in an artificial state of alertness. To allow our brains to rest, we should completely stop using screens at least 30 minutes before bed. If we extend this duration to 1 or 2 hours, the positive effects are even greater.

One evening, tired of waking up still tired, sometimes disturbed by posts I had seen the day before, I decided to take action. No more screens before sleeping. You probably know this: it takes at least 21 days to form a new habit. So, I wanted to experience falling asleep for 21 days without my phone to see if this small change could have a real impact on my daily life.

What Happened During This Digital Detox!

Big news, stepping away from social media is a true gift for mental health. We know this, but this experience really allowed me to confirm it.

I, who thought I wasn’t addicted to my phone, struggled during the first week.

• The first week

I discovered just how completely I depended on my smartphone to avoid being alone with my thoughts. To fill this void, I decided to pick up reading again. I was a big fan of literature, but unfortunately, that was a side of me I had somewhat lost.

So, I replaced scrolling with a book, and believe me, it’s the best thing I’ve done.

• A more restorative sleep

From the very first day, I noticed a positive change. Instead of waking up tired, with memories of certain videos I had seen the day before (which, clearly, brought me nothing in life), I woke up on Day One super rested and, most importantly, I felt a great mental calm.

• More time for myself

Giving up my phone in the evening allowed me to rediscover the joys of reading. In this fast-paced world, I had forgotten how good it feels to read in bed. If you’re not much into books, you can take a moment for yourself, for example to meditate, practice gratitude, or even plan your week if that helps you. The important thing is to focus on a single task, in peace.

• An improvement in my mental health

Without suffering from anxiety, like many people, I have to manage stress and an overload of information daily. I assure you that just by disconnecting from screens at night, I feel much calmer. I also took a lot of distance on what I consumed online. I unsubscribed from Instagram accounts that brought me nothing and now focus on calming activities that make me feel good, like organizing my week or reading a book.

What did me the most good? Not watching stressful news before sleeping. My mental health thanked me!

Lessons Learned from This Digital Detox

This little experiment showed me just how much our digital habits influence our well-being, often without us being aware of it. Taking a step back from our phones not only benefits our sleep: it’s also a way to regain control over our time and our minds.

What’s Next?

Why fall back into a bad habit? For a silly reason, it’s always tempting. But this experience taught me the importance of staying disciplined and preserving this virtuous routine at bedtime.

The 21 days are over, but this habit is here to stay. My phone now stays on the kitchen table every night, and I fully enjoy this screen-free time. If you’re looking for a simple and effective way to feel better, I encourage you to try the experience. Believe me, the benefits far exceed the expectations.

So, ready to put your phone down for the night? You might be pleasantly surprised by everything that can change in just 21 days.

Cover image: ©Kinga Howard/unsplash