Finding clarity offline

Do you ever find yourself endlessly scrolling on your smart phone, losing track of time? If so, you’re not alone. This constant connection can negatively impact your quality of life and overwhelm your senses. Enter the concept of a digital detox!
In our increasingly digital world, where smartphones, laptops and social media are ubiquitous, the concept of a digital detox is gaining prominence. Seema Seth, a psychotherapist specialising in counselling psychology in Hyderabad, emphasises the importance of stepping away from our devices and the profound impact it can have on our well-being.
“We’ve integrated smartphones, laptops, smartwatches and digital media deeply into our lives, they enhance convenience but also breed dependency. This dependency not only affects our psychological well-being but also our physical health, as recent studies indicate,” she confirms. According to Seema, digital detox involves disconnecting from gadgets and digital platforms, reclaiming time for introspection and real-world connections. “It’s about stepping out of the virtual bubble, where we’re bombarded with information. It allows us to focus on ourselves, improve our decision-making and foster healthier relationships. Moreover, it encourages environmental consciousness and engagement with real-world issues.” Seema identifies common signs indicating a need for digital detox: “Constantly checking our phones, feeling anxious without notifications, or experiencing FOMO (fear of missing out) are red flags. Excessive social media use, leading to negative emotions and stress, also signals dependency.” She advises on practical strategies such as gradually reducing screen time, setting boundaries on gadget use and practicing mindfulness to stay present. Structuring our day without digital distractions promotes discipline and enhances overall well-being.
Dr. Navodita Kumar, a clinical psychologist, echoes concerns about excessive screen time. “It contributes to anxiety, depression and loneliness, fuelled by comparisons on social media. Sedentary behaviour and disrupted sleep patterns further compound health issues like obesity and poor mental health.” “A digital detox can significantly improve mental and physical health,” notes Dr. Kumar.
Dr. Prabhakar G V, an opthamologist consultant-cataract at Cornea Lasik Sankara Eye Hospital, Hyderabad, highlights the impact of screens on eye health. “Digital eye strain, dry eyes and disrupted sleep cycles are common issues. Implementing the 20-20-20 rule—taking breaks every 20 minutes to look at something 20 feet away—can relieve eye strain and improve overall comfort.”
Popular YouTuber, singer and content creator Sejal Kumar and Satwika Jampa, an actor, share personal insights on balancing digital presence with personal life. Satwika emphasises the importance of maintaining hobbies and passions outside of the digital realm, while Sejal highlights the value of periodic breaks to prevent burnout.
Satwika reflects on her experience: “I don’t know if it’s because I don’t find it so exhausting or if I’m just too much of a Gen Z to realise that it’s exhausting me. I’m usually humbled by my passion for performing arts, which I also dedicate my time to. Like classical dance, music, gym, etc. I always urge people to stay rooted in their hobbies and passions in life to balance out the effects of social media.”
Sejal adds, “A typical day in my life involves meetings with my team, ideating our next week’s worth of content, catching up on brand deals and other projects. Since I’m also a singer and actor, we also look at my upcoming songs and projects. Screen time would be around 5 hours. I’m pretty good with my screen time, using it as much as my work requires for research and references for content. We log out at 8 p.m., encouraging everyone to live their life and enjoy it, which is what I want to do since this is my long-term career.”
On managing the pressure of content creation, Sejal admits, “Yes, it does get a lot, and it feels like you’re on a never-ending hamster wheel. Earlier, I had a lot of short-term goals, like wanting a certain number of followers or subscribers by a specific time. Now, it’s more long-term. I have goals and bucket list items, but I don’t put a timeline on myself because it’s a career, not a short-term project. Having a team definitely helps.”
Sejal has taken multiple digital detoxes throughout her career. “I took my first break after three or four years on YouTube, which was a month long, and I felt extremely guilty. After that, I realised people do get it and understand. Now, I take breaks often—four or five days here and there—living my life like my other corporate friends who have breaks and holidays. I didn’t give myself that permission before, but now I manage the workload between all the team members.”
To avoid burnout, Sejal follows specific strategies. “I started doing a lot of self-work, began therapy a few years ago and worked with a life coach. Reading up on spirituality and doing one hour of meditation daily for the past year and a half has also helped. Not comparing myself and not setting high standards of perfection have helped me enjoy this. In the middle, I wasn’t enjoying it at all because I had such high expectations for myself. But now, I’m enjoying working with other people too, and things are happening without killing myself. That’s amazing!” Sejal emphasises the importance of taking breaks from digital media. “Anytime I get overboard, I feel low and then go back to my routine. I read a lot, so you’ll mostly find me reading more than scrolling on reels. Taking breaks from digital media, even short ones, is great. Anytime I’ve done a workshop or gone on a trip, I noticed so much clarity and wasn’t anxious. It obviously helps.”
“Digital eye strain,” explains Dr. Prabhakar, “is when a person experiences eye ache, brow pain, headache, burning sensations in the eyes and neck and shoulder pain due to prolonged screen time on phones, laptops, or tablets. This strain is often caused by poor lighting, glare from screens, poor sitting posture, uncorrected visual acuity, and improper viewing angles. Regular digital detoxes can help mitigate these effects if practiced consistently.”
Dr. Prabhakar also emphasises that prolonged screen time can affect the eyes in two primary ways: digital eye strain and dryness. “Often, the letters on digital screens are not as precise or sharply defined as those on paper. The reduced contrast, along with screen glare and reflections, makes viewing difficult. This requires more effort to read on a screen compared to print, especially for those with uncorrected refractive errors. Poor posture and improperly designed glasses for screen viewing can also lead to muscle spasms or pain in the neck, shoulder, or back.”
Beyond eye health, Dr. Prabhakar highlights the overall mental and physical benefits of a digital detox. “Prolonged screen time can trigger stress responses, disturb sleep cycles due to disrupted circadian rhythms, accelerate aging and contribute to depression and anxiety. Simple detox practices can prevent these conditions in the long run. Social media scrolling often leads to instant gratification and constant content seeking, which increases anxiety.” “Blue light from screens can disrupt our body’s circadian rhythms,” Dr. Prabhakar explains. “Our eyes play a crucial role in initiating the physiological responses that regulate the body’s internal clock. Constant exposure to screen light can disrupt sleep cycles. Using blue light filters or anti-glare tints on glasses can help control this exposure.”
Seema also highlighted the potential drawbacks of digital detox, especially for those in digital media. She stated, “While digital detox might sound appealing, it isn’t always sustainable for individuals who need constant interaction with digital tools for their work. It can also be counterproductive, leading to feelings of isolation and loneliness instead of relieving stress. Instead, it’s better to develop a healthier, more balanced relationship with the digital world. However, practicing digital detox strategies can be a good starting point for this journey.” Incorporating these practices into daily routines can lead to significant improvements in overall well-being, making digital detox an essential part of a healthy lifestyle.