Have you ever picked up your phone to check a message, only to lose an hour scrolling through apps? You’re not alone.
In today’s hyperconnected world, the average person spends nearly seven hours a day staring at screens.
According to research, about 61 per cent of people admit they are addicted to the internet and their digital devices.
It is no surprise that many of us feel drained, distracted and disconnected from real-life moments.
When was the last time you heard birdsong without the buzz of notifications? Or enjoyed a face-to-face conversation without the glare of a screen in between?
As technology continues to saturate every part of our lives, a digital detox is more than just a break. It is an opportunity to reconnect with the real world.
What is a digital detox?
WebMD defines it as a period when you intentionally reduce the time you spend online or on digital devices.
It is a conscious step to create space for healthier habits and deeper human connections.
The Digital Health and Education Network Kenya (DHEN-K), an advocate for digital wellness, warns that while digital connectivity opens up many opportunities, it also contributes to social detachment and reduced human interaction.
The Network emphasises that digital health involves caring for the mental, physical and social well-being of online users.
Globally, studies show a strong link between excessive internet use and rising rates of depression and anxiety. These two of the leading mental health challenges in Kenya today.
With internet penetration in Kenya increasing, more people are online than ever before.
Yet, little attention is paid to the mental and psychosocial toll of this digital surge. This growing trend is a cause for concern.
Effects of digital devices addiction
A therapist warns that the negative effects of screen time creep in with time, making them dangerous as one does not realise until it’s too late.
“The negative effects of screen time are insidious because you can’t see what’s happening in your brain as you’re staring at the screen,” Maris Loeffler, MA, Family and Marriage Therapist, member of the Stanford Lifestyle Medicine Cognitive Enhancement pillar, said.
Probably the widely known negative effect of excessive screen time is on the physical.
An article published on Moving to Learn by Charity Aisha, a teacher, states that over-dependence on technology has fostered a culture of comparison among students, especially through social media, which undermines their self-esteem and mental well-being.
This affects not just students, but all online users.
A recent academic study from the Shayona Institute of Business Management by Dr Prashanti Kothari highlights how excessive screen time alters brain function.
In the September 2024 study, Kothari states that addiction to online social networks or video games often involves distorted thinking patterns, such as impulsivity, compulsive behaviour and an inability to focus on offline activities.
“As a result, the negative cognitive consequences of digital addiction can interfere with an individual's ability to engage in everyday activities, such as work, study and relationships,” the study explains.
It adds that the constant switching between apps, notifications and online platforms creates a fragmented attention span, making it difficult for individuals to focus on tasks for extended periods.
Excessive screen use, especially before bedtime, can disrupt sleep patterns by affecting melatonin production, leading to poorer sleep quality.
Spending a lot of time on your digital device causes eye strain, neck pain ("tech neck") and a higher risk of developing myopia (nearsightedness).
Another study, “Effects of Excessive Screen Time on Neurodevelopment, Learning, Memory, Mental Health, and Neurodegeneration: a Scoping Review”, stated the effects of excessive screen time in adults aged 18 – 25 years.
According to the study, the habit causes thinning of the cerebral cortex, the brain’s outermost layer responsible for processing memory and cognitive functions, such as decision-making and problem-solving.
Further, adults engaging in excessive screen time may experience impairments in learning and memory.
This indicates a potential increase in the risk of early neurodegeneration.
Additionally, overuse of screens correlates with lower academic performance, stress and difficulty concentrating.
Prolonged screen time may also increase the risk of early neurodegeneration, including conditions such as dementia, stroke and Parkinson's disease.
Intervention for digital addiction
Dr Kothari proposes a cognitive-behavioural approach to digital addiction treatment.
She states that this focuses on altering the dysfunctional thought patterns and behaviours that perpetuate addiction.
“Cognitive-behavioural therapy (CBT) has emerged as a highly effective intervention for individuals experiencing digital addiction,” Kothari affirms.
The therapy helps individuals recognise and challenge the distorted thinking patterns that lead to excessive screen time and develop healthier coping mechanisms.
For example, individuals can learn to identify triggers that prompt the urge to check their phones or engage in online activities and replace these behaviours with more productive habits.
Additionally, CBT helps individuals build self-control and improve impulse regulation, which is critical in managing digital addiction.
Another method of intervention is the Social Cognitive Theory (SCT), which was developed by Albert Bandura, a Canadian-American psychologist.
SCT emphasises the role of observational learning, self-efficacy and reciprocal determinism in human behaviour.
In this process, individuals learn by observing others' behaviours and the consequences of those behaviours, and their beliefs about their capabilities influence their actions.
In digital detox interventions, SCT suggests that providing adolescents and young adults with positive role models who demonstrate healthy digital habits sage, may effectively mitigate the negative effects of social media.
Benefits of digital detox
As experts continue warning of digital addiction, more people have resorted to looking for ways to break free.
This is shown by the steady increase in Google searches for “social media detox” in the past year.
The term has seen notable spikes in search activity, particularly at the beginning of the year and during Mental Health Awareness Month in May.
In Kenya, the trend mirrors the global pattern, with a growing number of individuals seeking ways to reduce their social media usage.
This rise in interest is likely driven by heightened awareness of the mental health implications associated with excessive screen time.
Tourism News Africa says stepping away from technology allows us to clear our minds, reduce stress and anxiety and improve our focus.
Reducing digital device use has an effect on one’s mental health, resulting in increased life satisfaction and improved attention spans.
Digital detox interventions have been shown to significantly decrease symptoms of anxiety and depression among young adults.
Further, reducing screen time can alleviate physical discomforts such as eye strain and neck pain, contributing to overall physical well-being.
As the digital stage grows, a digital detox is about reclaiming control.
By setting boundaries, being present and prioritising real-world interactions, individuals can protect their mental well-being and rediscover the joy of life beyond the screen.
