Digital Detox: Why Unplugging Restores Your Brain

Constant notifications keep the brain in a low-grade state of alertness. That drains attention, increases stress, and disrupts sleep quality.

The Dopamine Loop

Endless feeds deliver tiny, unpredictable rewards—classic reinforcement that makes scrolling hard to stop.

How To Detox (Practical)

1. Silence the noise: Turn off non‑essential notifications. Keep only messages and calendar alerts.
2. 1‑hour wind‑down: No screens for the final hour before bed; read or stretch instead.
3. Batch checks: Check socials and email 2–3 fixed times per day.
4. Charge outside bedroom: Break the midnight‑scroll habit.

Make It Stick

• Try a “tech‑free Sunday” to reset weekly.
• Delete one app you don’t truly need. Notice your mood and focus over 7 days.

The Bottom Line

A lighter digital load restores focus and sleep. You’ll feel calmer, think clearer, and get more deep work done.