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How I Survived My 3-Week Digital Detox

The idea to give up my phone came to me one day when I saw Facebook posts about the 10th anniversary of the death of 21-year-old Casey Feldman, who was killed by a distracted driver. I wanted to do something special to commemorate this, and then realized her anniversary was 22 days before my dad’s. He was also killed by a driver using a phone.

I announced it on Instagram, knowing I wouldn’t open the app for three weeks to see anyone’s reaction to it:

Because I believe distracted driving starts even before we get into a car, I’ve decided to go on a smartphone cleanse for 22 days every year, starting this year. That means the only phone use I will have is what it was built for—phone calls (and of course, not while driving—hands-free is risk-full!). I hope some of you will join me in this phone-free detox. I’m giving up apps, Instagram, music, podcasts, texting, whatever my phone does that puts it between my eyes and the world, for 22 days every year to honor two very special people who died because of it. I imagine my life will be much friendlier and more productive as a result. We’ll see. I’ll report back here on August 8. Good luck to those of you who join me.

Nothing could have prepared me for what came next.

Week One

It’s only been six days since I decided to go phone-free (except for calls) for a month, and I’m already happier. On Sunday night, I saw this beautiful sunset and was disappointed in myself when my first instinct was “must post photo of gorgeous sunset”…and of course I couldn’t, because I couldn’t use my phone, not even to take photos. Then I got really happy because I realized I was actually LIVING the sunset, something the compulsion to document everything can interfere with. Also, no more comparing my life to other people’s lives on Instagram or Facebook, and that’s bound to raise someone’s happiness level.

I’ve cheated a few times when I had no other option, like when my train was coming and I didn’t have time to buy a ticket. But other than these times, I’ve fought every urge to look at it. If someone texts me who doesn’t know about my cleanse, I politely text back but keep it short. No more novel-long texting sessions, which I’m realizing are nowhere near as effective or connective as a simple phone call.

I’m also more present and creative. Ideas for my writing have come to me more clearly—I feel less lost in structuring stories because my brain is more present and I’ve got plenty of time to think about it. I’m more present in pretty much everything I do. There is a clear line now between being on a computer and being out in the world, just like there used to be, before smartphones.

My conversations are better. Because I’m more present when I’m by myself (i.e., not reading my phone), I’m also more present when I’m with others. I’m a better listener and my stories are better (or so I’m told). I’m operating at peak capacity instead of whatever percentage I was at before. And I’m hella more productive! When I’m sitting at a desk, my brain gets it that this is “work time.” There is a balance, a dividing line between work and rest.

In short: Life is so much better. Yes, I’m getting pretty bad FOMO. I guess I just have to trust that whatever I’m missing probably isn’t all that important. And there are still analog ways to do things, we can still exist in the world without being connected 24-7. When I see other people on their phones for entire train rides or walking around (or tonight, when I saw a guy straight-up watching a movie on his phone with giant headphones while RIDING A BIKE), I feel bad for them. I think, Man, I’m sorry life is so uninteresting to you that you have to do this.

None of this even begins to address people who have to stay on their phones while driving, the catalyst for my doing this. But I’m beginning to see why the addiction is so hard for them to break. If they weren’t addicted, putting a phone aside would feel like nothing.

Week Two

I’ve had moments during the past week where I felt tempted to use my phone. I did have a few exceptions this week, like brief texts with a friend I was meeting for dinner who didn’t know about the cleanse and emailing a work contact when an assignment was suddenly due. And I’ve used my phone for my alarm clock.

But other than that, I haven’t used it at all.

This means no Googling when I want to know about something. I have to actually think things through and surmise an answer. Not feeling like this gadget requires my constant attention is tremendously freeing. I hadn’t realized how much mental energy I’d been needlessly devoting to it all this time.

Another interesting development: My animosity towards just about anyone has softened. If someone says something I perceive as troubling, I give them the benefit of the doubt. I’m noticing that with the lack of phone interaction (texts, social media, etc.), I’m thinking in a more civilized manner. I greatly prefer this way of relating—one that allows for shades of gray in people’s motivations.

On the flipside, I’ve had a few moments of anxiety that surprised me. I found myself crying profusely twice and feeling great panic and overwhelm a few others. I realized that in my regular life, these emotions are being suppressed. The panic is coming from just plain existing without being able to distract myself with my electronic pacifier. And that’s scary—what other emotions has my smartphone been repressing all this time?

Cognitively things are better, too. Creative problems are solved faster. I have more faculties available to me and can think more deeply about them. My vocabulary is better and I have better access to my subconscious, so a writing problem I was struggling with for a year has now been solved.

I also suddenly have more hours in a day. Not stopping to photograph everything and then sharing it means I get to experience the thing fully, just by myself or with whoever is next to me, and I get to experience twice as many of those things.

Don’t get me wrong, I’m not saying that sharing things via your phone is a waste of time. Like everything, it’s meant to be a tool to enhance your life, not escape it.

I had no idea how much of an Internet world I’d been living in, comparing my own Internet life with other Internet lives. It seriously distorts your self-image and objectivity—and sense of gratitude. I am so grateful now for my wonderful life, one I am living, through my own eyes, and not through a screen any longer.

I can’t wait to see what the next 11 days bring.

Week Three

Of course I would manage to schedule driving somewhere new smack in the middle of my 22-day smartphone cleanse. I was invited to speak on a podcast today an hour and a half away.

When I set out to make the drive, I figured I wouldn’t need GPS at all. It was a straight shoot down the Garden State Parkway, with only two turns at the end. But then I needed to stop for gas.

I’d been rehearsing in my head things I might say during the podcast—like how bad technology is for us. And then technology saved me. I turned too soon, into a car wash instead of the Lukoil, and I couldn’t see any way for me to get over there. I pulled over into a gravelly parking lot, put the car in Park, and opened my GPS. It rerouted me and got me where I needed to be.

Using GPS is okay. It’s interacting with GPS while driving that’s not. I emailed my podcast hosts to tell them what happened while I was sitting in my parked car at the gas station, which was safe. Doing that while driving would not have been.

Week Four: The Aftermath

I’ve been allowing myself all smartphone privileges again for six days now, and it’s been really weird…

Find out what Laura experienced in the month following her digital detox, as well as five tips she found helpful when trying to modify phone use, in the original article Digital Detox: I Gave Up My Smartphone for 22 Days at The Fix.

How I Survived My 3-Week Digital Detox



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APA Reference
Guest Author, P. (2019). How I Survived My 3-Week Digital Detox. Psych Central. Retrieved on October 21, 2019, from https://psychcentral.com/blog/how-i-survived-my-3-week-digital-detox/
Scientifically Reviewed
Last updated: 7 Oct 2019
Last reviewed: By a member of our scientific advisory board on 7 Oct 2019
Published on Psych Central.com. All rights reserved.