In the midst of the hyperconnectivity era, where smartphones, social media, and messaging apps dictate daily life, a new trend has emerged: digital detox. More people, supported by mental health and wellness experts, see this practice as a necessary strategy to preserve emotional and physical health, especially during vacations.
Digital fatigue: a technological and human problem
The digital fatigue phenomenon isn’t new but has intensified with the popularization of smartphones and the culture of constant notifications. European studies reveal that an adult checks their phone between 80 and 150 times a day, meaning an interruption every few minutes. This pattern prevents the brain from maintaining deep concentration cycles and constantly activates the alert system.
The result is mental exhaustion characterized by lack of focus, increasing anxiety, and the inability to enjoy the present moment. Even on vacation, when we’re supposed to disconnect, many continue responding to work emails, checking social media, or replying to messages late at night.
The science behind disconnecting
Neuroscience has shown that the brain needs periods of “default mode,” during which it doesn’t process external stimuli intensely. These times are essential for consolidating memory, processing emotions, and performing neuronal maintenance functions.
Clinical psychologist Miguel Ángel Rizaldos explains that “when people genuinely disconnect for at least 72 hours, cortisol levels (the stress hormone) decrease significantly, and serotonin production increases, which is key to well-being.” Additionally, reducing blue light exposure from screens before sleep improves sleep quality by supporting natural melatonin production.
The role of tech platforms
It’s not just a matter of personal discipline; some tech companies have incorporated tools to promote digital well-being. Apple and Google have added features like Screen Time (iOS) and Digital Wellbeing (Android), allowing users to limit app usage and set breaks.
Popular social media platforms are also joining in. For example, TikTok includes sleep reminders and automatically limits nighttime notifications for users aged 13 to 17. Instagram and YouTube have also added timers and alerts to manage screen time.
However, experts warn that these tools are only supplements: true disconnection requires a conscious will to reduce digital interactions.
Tangible benefits
Among the most reported advantages of practicing a digital detox are:
- Better sleep quality: by reducing nighttime stimulation and blue light exposure.
- Greater focus and productivity: enabling the brain to concentrate on tasks for extended periods without interruptions.
- Reduced anxiety: less exposure to social media and notifications lowers social pressure and information overload.
- Strengthening real bonds: face-to-face interactions become more prominent and meaningful.
Strategies for effective digital disconnection
For disconnection to be truly beneficial, planning is advisable. Key steps include:
- Gradual transition: reduce app usage days before vacations.
- Tech-free zones and times: especially during meals, in the bedroom, and during family activities.
- Habit substitution: replace screen time with reading, sports, or outdoor walks.
- Use traditional alarms: to avoid checking your phone immediately upon waking.
- Communicate disconnection plans: inform friends and colleagues to minimize interruptions and establish emergency contact channels.
Breaking free from FOMO
The Fear of Missing Out (FOMO) is one of the main barriers to disconnecting. Initially, it’s common to feel anxious about missing out on news or interactions. Psychologists compare this feeling to a “desensitization” to constant dopamine stimuli.
The solution involves filling time with meaningful activities, practicing mindfulness, and focusing on the ultimate goal: gaining mental clarity and regaining control over time.
The right to disconnect
Some companies and countries are taking this concept beyond the personal realm. France, for example, has legislation protecting workers’ rights not to respond to emails or messages outside working hours. In Spain, the Data Protection and Digital Rights Guarantee Law also recognizes this right, though practical application remains a challenge.
Several tech companies and consultants have begun implementing internal policies to ensure employees can enjoy vacations without work interruptions, understanding that genuine rest translates to higher long-term productivity.
Conclusion
Digital disconnection isn’t just a trend but a necessary response to technological saturation. In a landscape where phones and social media seem to never rest, learning to turn off screens becomes an act of self-care and a tool to improve our health, productivity, and personal relationships.
As Rizaldos states, “Disconnection isn’t about renouncing technology, but learning how to use it so it doesn’t use us.” The challenge for the coming years will be integrating this philosophy into our daily lives, not only during vacations.