Do Digital Detox Programs Work - What Does The Research Have To Say?
- The White Hatter
- Jan 14, 2023
- 4 min read
Updated: May 7
What is a digital detox? – A digital detox is often advertised as a practice of disconnecting from technology for a period of time to help overcome digital addiction. Over the past several years, the promotion of digital detoxes by some has become an increasingly popular way they see to combat the negative effects of excessive and problematic use of technology. The growth of digital detox programs, some of which can cost hundreds or even thousands of dollars, has become a very lucrative and profitable industry - one that we would argue is a form of escapism that doesn't reflect the reality of today's onlife world, where technology has become an essential part of our daily lives. However, like crash diets, we believe that the research supports the fact that digital detoxes provide very little, if any, positive outcomes over the long term.
Before we talk about the good evidence-based research surrounding the effectiveness of digital detoxes, the first question that we believe needs to be answered - “is it even possible to detox from a phone, or any other digital device, in the traditional medical sense?”
So, what is the definition of detox? According to the Oxford Dictionary it is, “a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances; detoxification.”
Given that a cellphone or any other digital device is not a substance that is metabolized by the body, how can one detox from a device? The answer - you can’t! We believe that the term digital detox is a moral panic fear-based phrase that attempts to draw a correlation similar to detoxing from substances like drugs or alcohol. It is our belief that some are positioning and financially capitalize their detox programs as the antidote or cure to what they see to be a “screen time addiction epidemic”. We have actually seen advertisements for digital detox programs which promote that smartphones have become the modern-day equivalent to a hypodermic needle – yup, cellphones have become “druggifed” by some special interest groups. In fact, there are some in the digital detoxification industry, who state that cellphones and social media can release much larger quantities of dopamine (the main chemical involved in addiction) when compared to heroin, meth, or alcohol which is just not factually correct (1)
Now, can excessive use of technology lead to problematic emotional, psychological, physical, and social outcomes - YES! However, the question is - “can these so called digital detoxes have any kind of long-term lasting positive effects at combating these problematic behaviours?” (2)
So, what does the good research have to say about the effectiveness of these digital detoxes? Unfortunately, the good research is scant on this specific topic, but what is available has found:
individuals who participated in a digital detox program did not experience a significant reduction in their technology use or an improvement in their well-being compared to a control group (3).
Those who abstained from social media use, compared with those in the control group, evidenced a decline in life satisfaction, an increase in negative affect, and an increase in loneliness. (4)
While research suggests that digital detoxes are not as effective as many people believe them to be in reducing “technology addiction” or improving well-being over the long term, some studies have indeed found that disconnecting from technology for a short period of time, or what we like to call taking a “digital sabbatical” rather than a “digital detox”, can have positive effects on an individuals' well-being in the short term. In fact, some 2022 research found: “…taking a 1-week break from SM can lead to significant improvements in well-being, depression, and anxiety in the short term.” (5) Notice the researchers stated “short-term”. In fact, the researchers further stated, “Future research should extend this to clinical populations and examine effects over the long term.”
Based upon the good available research, it is not possible to "detox" from a phone, or any other digital device. However, we do believe it is possible to recalibrate and rebalance the use of technology through introspective digital sabbaticals. We believe that the research does support the fact that periodic digital sabbaticals throughout the year can have a positive effect on the mindful, intentional, and moderate use of technology over the short-term. Rather than paying big bucks on a one stop digital detox program, digital detox camp, or digital detox retreat, save your money. Instead, use it to take several short-term holidays throughout the year (digital sabbaticals) with you and your family to help recalibrate a healthy long-term relationship with your digital devices in today’s onlife world.
UPDATE November 2023 Research (6):
This new research found:
"the present study indicates that abstaining or reducing SNS use for one week is not associated with any substantial effects on affective or motivational responses. Importantly, and contrary to our hypotheses, we found no evidence of withdrawal-like effects being correlated with more problematic SNS use"
In other words this study we did not observe an improvement in its participants’ wellbeing. On the contrary, they reported a reduction in positive emotions over the course of the abstinence period.
However, the research did find that reducing social media usage was associated with a decline in negative emotions, with "some" participants reported feeling slightly less miserable, sad, and mad during the study; however, abstaining from social media seemed to eliminate both positive and negative emotions, resulting in a potential neutral impact on overall well-being for some individuals.
Remember, moderation always beats going cold turkey, and the research specific to the healthy use of technology over the long term supports this fact!
Digital Food For Thought
The White Hatter
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