The Power of a Small Tech Detox: Embracing Digital Sundown

Creating a Cozy Digital Sunset

Lately, I’ve been craving more stillness in my evenings—a time to slow down, light some candles, sip a warm cup of tea, and just be. I realized that my constant connection to my phone was taking away from those quiet, cozy moments. That’s why, when I first read about the idea of a digital sundown, it resonated with me. It felt like a way to reclaim my evenings and put my phone and other electronics to rest.

The Hidden Stress of Constant Connectivity

We are constantly plugged in. I recently realized just how much—my phone is the first thing I check in the morning, and the hub for my music, news, and communication. Nearly everything, from TVs to alarm clocks, is now digital and connected.

The other day, I found myself feeling anxious for no apparent reason. I felt restless, irritable and had that feeling of nagging in my stomach as if I had forgotten something or there was some bad news waiting around the corner. After reflecting on it, I realized my phone was the culprit. That constant urge to check in, the feeling that I might be missing something, and the constant flow of bad news — it was adding to my stress. And I’m not alone. According to the Cleveland Clinic, Americans check their smartphones an average of 96 times a day and spend over two hours on social media daily.

Signs You Might Need a Tech Detox

If you're feeling overwhelmed, here are some signs that a technology detox might be in order:

Feeling depressed or anxious
Increased irritability, frustration, or anger
Experiencing self-doubt or insecurity
Poor sleep or difficulty falling asleep
A sense of obligation to constantly check and respond

The Benefits of Unplugging

Taking a break from technology has real benefits. The Cleveland Clinic highlights improvements in focus, reduced stress, better social interactions, and a stronger sense of control over your time.

A recent study tested a smaller-scale detox, limiting 30 young adults to just 30 minutes of social media per day. The findings? Participants reported less smartphone and social media addiction, better sleep, reduced stress, greater life satisfaction, improved well-being, and stronger relationships.

What is Digital Sundown?

I wasn’t quite ready for a full detox, but I came across the concept of "digital sundown"—and I loved it. Digital sundown is the practice of setting a specific time each evening to unplug from screens, allowing yourself to wind down without digital distractions. It can be as simple as turning off your phone an hour before bed, avoiding social media after dinner, or creating a tech-free evening routine.

By making small changes like this, we can regain a sense of balance, reduce stress, and improve our overall well-being—without completely cutting ourselves off from the digital world.

Small Changes, Big Impact

The idea of a digital sundown isn’t just about reducing screen time—it’s about making space for something better. For me, that means lighting candles, making a warm cup of tea, and curling up with a book instead of scrolling on my phone. I’ll check my messages one last time, set my phone aside for the night, and maybe even dust off my old alarm clock.

Small changes like these bring back a sense of calm, presence, and warmth—a little bit of hygge in an otherwise digital world.

Are you ready to try a digital sundown? How will you make your evenings cozier?

References:

Cleveland Clinic (2021). How To Do a Digital Detox For Less Stress, More Focus. Available at https://health.clevelandclinic.org/digital-detox

Coyne P, Woodruff SJ. Taking a Break: The Effects of Partaking in a Two-Week Social Media Digital Detox on Problematic Smartphone and Social Media Use, and Other Health-Related Outcomes among Young Adults. Behav Sci (Basel). 2023 Dec 8;13(12):1004. doi: 10.3390/bs13121004. PMID: 38131860; PMCID: PMC10740995.