I Tried a Digital Detox for 48 Hours—Here’s the Truth About It

In a world where our phones, laptops, and tablets are constantly vying for our attention, it’s no surprise that many of us feel overwhelmed and disconnected from the real world. So, when I stumbled upon the idea of a digital detox—disconnecting from all screens and digital devices for a set amount of time—I thought, “Why not give it a try?”

I decided to challenge myself to a 48-hour digital detox. No emails, no social media, no news updates, and absolutely no scrolling. Just me, living life without the constant ping of notifications. Here’s what happened, what I learned, and whether I think you should try it too.

What Is a Digital Detox?

Before I dive into my experience, let’s quickly talk about what a digital detox actually is. Essentially, it’s a set period of time where you disconnect from digital devices like smartphones, computers, tablets, and sometimes even television. The goal is to reset your relationship with technology, reduce stress, and focus on real-world experiences instead of digital ones.

For some people, it’s about reducing screen time in general, while for others, it’s about taking a break from social media, emails, or news updates. The idea is to let your brain rest, get more in touch with your surroundings, and reclaim some personal space away from constant online noise.

The Lead-Up: Preparing for the Detox

The idea of not checking my phone for 48 hours seemed daunting at first. I rely on my phone for everything—emails, social media, news, directions, even the time. But after hearing about the benefits of a digital detox (more focus, reduced anxiety, better sleep), I was intrigued.

I set some ground rules for myself:

1. No phone (except for emergency calls).
2. No social media.
3. No checking emails—unless something urgent came up.
4. No TV or Netflix—I wanted a complete break from screens.

I informed friends and family about my plan, just in case they needed to reach me for something important. I also preemptively turned off all notifications on my devices, just to make the transition smoother.

Day 1: The Struggle

Morning:
The first few hours were surprisingly tough. When I woke up, my natural instinct was to reach for my phone. I usually check my emails, social media, and the news right away. But today, I had to resist. It felt like I was missing out on something important. Was there a text from a friend? Did I miss any breaking news? A small sense of anxiety crept in.

To distract myself, I spent a few minutes just breathing and stretching. I realized I hadn't given myself much time in the mornings to just be present. No phone buzzing, no notifications—just me in the moment.

Midday:
By midday, the need to check my phone was still strong. I’d normally use my phone for things like setting reminders, checking the weather, or managing tasks. Without my phone, I had to rely on my brain and old-fashioned methods like writing things down or checking the weather the old-school way. I felt a little out of sync but also strangely liberated. It was like I could focus better because I wasn’t distracted by the constant urge to check my notifications.

I went for a walk, something I hadn’t done in a while. I noticed details I’d typically overlook—the sound of birds, the way the light was filtering through the trees. Without my phone, there was no temptation to take a picture or share it online. I could just enjoy the moment.

Evening:
When evening rolled around, I realized how often I use screens as a way to wind down. I usually spend hours watching TV or scrolling through social media while sitting on the couch. Instead, I read a book. I’d forgotten how much I enjoyed reading without the distraction of a phone. It was so peaceful to just immerse myself in a good story without being interrupted by a ping or buzz.

Day 2: The Clarity

Morning:
I woke up on Day 2 feeling much more rested than I usually do. I hadn’t spent the last hour of my night scrolling through Instagram or responding to emails. It felt nice to wake up without the pressure of checking my phone immediately. I went for a morning run instead, and I didn’t have to worry about recording my time or checking my distance on a fitness app. I just ran.

It felt freeing not to be constantly “checking in” with the outside world. I was more focused on how I felt, not how I looked or how others might perceive my activity. I wasn’t trying to impress anyone—I was just living in the moment.

Afternoon:
By the afternoon, I’d realized how much time I’d been wasting on my phone. It wasn’t that I had too many important things to check—it was the mindless scrolling, jumping from one app to the next without purpose. I felt like I was just filling time, but I wasn’t actually doing anything meaningful. Without the digital distractions, I became more intentional with how I spent my day.

I spent time cooking, enjoying my food, and having a long conversation with a friend face-to-face. We caught up on life, and I felt like I was fully present. We didn’t have to check our phones every five minutes to see what others were doing. We were just in the moment, laughing, talking, and enjoying the day.

Evening:
By the time evening arrived, I was feeling surprisingly calm. Usually, I’d unwind by zoning out with my phone or binge-watching Netflix. But this time, I spent time journaling and reflecting on the past 48 hours. I hadn’t realized how much mental clutter I’d been carrying from constant digital consumption.

My sleep that night was deep and restorative, unlike the shallow sleep I sometimes get after staring at my phone or TV screen right before bed. I woke up feeling refreshed—something I hadn’t felt in a long time.

The Truth About the Detox: What I Learned

1. You Don’t Realize How Much You’re Constantly Consuming
   When you take a step back from all the digital noise, you realize just how much time you spend consuming information. From social media to news sites, it’s easy to fall into a rabbit hole of endless scrolling and clicking. The detox helped me regain control over my time and showed me how much I’d been filling my day with unnecessary distractions.

2. You Become More Present
   Without the urge to check my phone every five minutes, I found myself being more present in my daily activities. Whether it was cooking, exercising, or spending time with friends, I was more focused and engaged. I realized I was missing out on these moments because I was always thinking about the next digital interaction.

3. You Get Better Sleep
   After 48 hours of not being on screens, I noticed a huge improvement in my sleep quality. No more scrolling right before bed, no more bright lights keeping me awake. I fell asleep quicker and woke up feeling more refreshed.

4. You Can Live Without Constant Notifications
   I thought I’d be anxious without constant notifications, but the opposite happened. The silence was peaceful. I didn’t feel the pressure to reply instantly or worry about missing out on something important. It was liberating.

Should You Try It?

After 48 hours without screens, I felt lighter, more present, and more focused. The truth is, we’re all a little addicted to our devices—and that constant digital stimulation can leave us feeling drained, distracted, and disconnected.

If you’re constantly feeling burned out or overwhelmed, a digital detox might be just what you need. Start small—maybe take a few hours or a full day off—and see how you feel. You might be surprised by how much more alive you feel when you give your brain a break from all the digital noise.

If I can do it, so can you. Try it out and let me know how it goes—you might find that disconnecting helps you reconnect with the things that really matter.