Are you due for a digital detox?

In a world in which screens dominate our daily lives, taking a step back can feel nearly impossible – but it’s also essential for our well- being. A digital detox isn’t about eliminating technology entirely; it’s about creating mindful boundaries that restore balance, boost mental clarity, and improve overall health. Dr Abongile Makuluma, a psychiatrist practising at Netcare Akeso Milnerton, sheds some light

From the moment we wake up to the time we go to bed, we’re bombarded with notifications, endless scrolling, and constant pressure to stay connected. While tech keeps us informed and engaged, it can also lead to burnout, stress, and disrupted sleep. Dr Abongile Makuluma cautions that although constant connectivity affects physical health, impacting our eyes, posture, muscle tension (e.g. neck tension) and lack of physical activity, there are far-reaching impacts on mental health too. “I’ve spoke at length about the relation between constant connectivity, depression, anxiety, self-esteem, sleep and social isolation. But considering the impact on executive function (attention, concentration, working memory, etc), the impacts are far-reaching in terms of lost productivity – and it’s particularly worrying in the younger population.”

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Glamour: What are the immediate benefits of taking a digital break?
Dr Makuluma: Being ‘always on’ places huge demands on our mental resources; and the constant influx of information, ‘breaking news’ and daily updates predisposes us to information overload. If we take a break from digital devices, we have more free time for activities that are often neglected, but which bring us that much-talked about but elusive balance. This includes having face-to-face conversations, going for a walk, being in nature, and getting natural sunlight and adequate sleep; and most importantly, allows our bodies time to ‘down-regulate’ and for our stress levels to come down.

Glamour: Can you share tips for creating a sustainable digital detox plan?
DM: First, assess the amount of time spent on digital devices; then conduct an honest appraisal of the impact it has on your physical and mental health, relationships, development and productivity. That second step is often more difficult, as we’re not aware of the impact or don’t see the correlation between the two. One approach is to ‘yank off the BanAid’, eliminating all usage; essentially, go ‘cold turkey’. Alternativly, a gradual, step-wise approach, decreasing digital device use over time, allowing yourself to acclimatise to the new ‘lower’ level of use, and repeating the process once the discomfort becomes bearable. Choose an approach that works best for you. Next step is to regularly measure your various well-being parameters – social relationships, physical health, mood, anxiety levels, sleep, productivity, etc. Objective evidence of the association increases morale and encourages continuing with the plan; the benefits are clearly measurable, specific and relevant.

Glamour: How can practising mindfulness help reduce screen addiction?
DM: Mindfulness refers to a state of being aware of the present moment. It facilitates a reduction in addiction by addressing ‘cravings’ and ‘withdrawal symptoms’. For example, after a few hours offline you might get agitated or irritable, or feel as though you’re missing out. Mindfulness improves self-awareness, recognising distressing feelings, sensations and urges as temporary, and thus helps to mitigate these ‘craving’ and ‘withdrawal’ symptoms. It is also important to note the role of self-medication and habit formation in addictions. Screen time can be used to self-soothe distressing emotions; thus, addressing the underlying emotional distress, building emotional resilience and improving emotional regulation will further aid the reduction of screen time. Screen time is also a form of avoidance, a type of coping mechanism. By building up coping mechanisms, distress threshold and level of tolerance for frustration are increased.

Glamour: What are some healthy activities to promote emotional well-being?
DM: Being ‘offline’ provides an opportunity to explore hobbies and discover new (and rediscover old) interests. And stillness has its value; not every minute of every day need be filled with activity. Being still and observing Are you due for a Digital Detox? one’s surroundings, bodily sensations, thoughts and feelings has great value.

Glamour: Can a detox improve interpersonal relationships and social wellness?
DM: We’ve all been out and seen couples, friends and families with everyone on their devices. A digital detox allows eye contact – everyone stops looking down at their screens. Communication is facilitated not only with words but with body language; thus when we are fully present in interactions, we build on our emotional and social intelligence and become attuned to non-verbal cues. We become effective listeners, not only hearing what’s being said but ‘reading’ what’s unsaid, laying the foundation for better interpersonal effectiveness and social life (even for introverts or people who think interpersonal relationships are not important) and impacting our families, colleagues, work life and wider community or societal engagement, with far-reaching effects over our lifespans.

Glamour: How can professionals manage digital demands without compromising their mental health?
DM: Boundaries. Professionals must balance their clients’ needs with their own well-being and the competing demands on their limited resources. Time is limited. Clear alternative contacts or facilities must be communicated in times when the professional is not available, in case of an emergency. Remember that ‘operating hours’ exist for a reason. And health professionals especially are prone to over-extending themselves, wanting to help everyone, putting themselves last. We must remember that we cannot help anyone when we ourselves are not in a good space, and optimise our own well- being so we can carry on being of service.

Glamour: Are there specific times of day that are most effective for disconnecting, such as mornings or before bed?
DM: It depends on the individual. Some people are more productive at night, ‘the owls’, whereas others in the morning, ‘the early birds’ and 5am club. The best and most effective time will vary and being mindful allows one to be better attuned with what is in their best interests.

Glamour: What role does nature play in helping individuals reset during a digital detox?
DM: Nature is very important. In itself, it can be calming, distressing with studies showing reduced Cortisol levels with time spent in ‘green’ spaces and in natural light. This is helpful during the early stages of a detox (e.g. withdrawal) and in the later stages to maintain the gains achieved by reducing cravings and enable a connection to be established outside of ourselves, but in the place of digital relationships, something more organic to take place. Furthermore, nature can be used in conjunction with mindfulness or can form the basis of interpersonal re-connection, e.g. camping, gardening or birdwatching.

Glamour: How can organizations encourage employees to practice digital wellness without affecting productivity?
DM:Organisations can encourage employees to take 5 minutes ‘out’, incorporate ‘green’ spaces and factor in nature in the workspace, implement no email or cellphone checking rules/time-limits. To breath, walk around, look at a beautiful picture, be still, breathe and ‘just be’. There can also be mindful breaks, sections in which devices are prohibited or ‘signal is lost’, This may seem like a loss of productivity due to the 5 minute breaks being taken. However, it is important to recall that, this period of disconnection from digital devices, offers an opportunity for a reconnection with one’s self. Thus, stress is reduced, productivity is increased due to more focus, creativity and increased collaboration through teamwork and sharing of ideas with improved interpersonal engagement. Organisations which wish to be successful, need to make employees aware of the benefits to get buy-in and for the organisational policies, culture and senior management to commit and lead the initiative for it to be successfully implemented so that employees, the organisation and all those in their ecosystems can reap the rewards.