Digital detox has become a real need for those who’ve realized that while the hyperconnectivity of the digital age promised unlimited access to information and entertainment—without sacrificing efficiency—many are now discovering that constant connectivity comes at the cost of inner peace. But is it still possible to reclaim simplicity in a world that seems unable to breathe without the internet?
For most of us, mornings begin with a screen. Before opening the window to breathe in the scent of linden trees, we instinctively swipe our phones, letting a flood of notifications rush into our minds. Over the past decade, daily screen time has skyrocketed, and the smartphone has evolved from a simple gadget into a remote control for our entire lives: we use it to order food, read the news, stay social, and get work done.
We’re always plugged in, but rarely deeply engaged. Researchers have linked this state to a psychological phenomenon with a name as troubling as the effect itself: “continuous partial attention.” We all recognise the symptoms: mental fatigue and the struggle to stay focused on a single task. In a rare moment of quiet, the phone buzzes, and every vibration feels urgent. We find ourselves checking our screens during even the shortest pauses—at a red light, in an elevator, walking down a hallway—and the brain no longer gets a chance to fully absorb what it just experienced.
This constant fragmentation of attention creates the illusion of a busy day, yet by the end, we’re left with the unsettling sense that nothing meaningful got done.
The habit of reacting to every digital stimulus comes with real psychological and emotional consequences. When it doesn’t trigger a state of hypervigilance, the constant ping of notifications—each one carrying the promise of something new—delivers small bursts of dopamine, activating neural circuits typically associated with addiction.
In the short term, this engagement can lead to irritability and reduced concentration. Over time, studies link continuous digital exposure with increased anxiety levels and a rise in sleep disorders. But perhaps a more insidious cost of hyperconnectivity is the subtle distortion of perception. Because negative information is more easily shared and retained, its overwhelming presence online can fuel the impression that society is in constant crisis—even when statistical data suggests otherwise.
The brief questionnaire below, based on validated psychological scales, offers a quick snapshot of your relationship with the digital world—from healthy use to signs of compulsive behaviour. Answer honestly, note your score, and treat the result as a starting point for setting clearer boundaries between your life and the endless stream of notifications.
Digital detox: a quick self-assessment for digital dependency
(Inspired by the Internet Addiction Test — Young, 1998, and the Smartphone Addiction Scale — Kwon, 2013. This is not a clinical tool.)
Instructions
- Respond to each item by selecting the option that best reflects your behaviour over the past six months.
- Assign points as follows:
- Never = 0 points
- Rarely = 1 point
- Sometimes = 2 points
- Often = 3 points
- Almost always = 4 points
- Add up your points to calculate your total score (range: 0–40).
| # | Question | a | b | c | d | e |
| 1 | How often do you check your phone immediately after waking up? | Never | Rarely | Sometimes | Often | Almost always |
| 2 | How often do you lose track of time while online (scrolling, gaming, watching videos)? | Never | Rarely | Sometimes | Often | Almost always |
| 3 | Do you skip sleep or meals because of digital activities? | Never | Rarely | Sometimes | Often | Almost always |
| 4 | Do you feel irritable or anxious when you don’t have access to the internet or your device? | Never | Rarely | Sometimes | Often | Almost always |
| 5 | Have you received negative feedback from colleagues or family about your screen time? | Never | Rarely | Sometimes | Often | Almost always |
| 6 | Do you check your phone in inappropriate settings (meetings, while driving, during dinner)? | Never | Rarely | Sometimes | Often | Almost always |
| 7 | Do you use digital media to avoid unpleasant emotions (boredom, sadness)? | Never | Rarely | Sometimes | Often | Almost always |
| 8 | Has your work performance or focus suffered due to constant notifications? | Never | Rarely | Sometimes | Often | Almost always |
| 9 | Do you try—without success—to cut down on your screen time? | Never | Rarely | Sometimes | Often | Almost always |
| 10 | Do you often spend more time online than you initially planned? | Never | Rarely | Sometimes | Often | Almost always |
Score interpretation
| Total score | Level of digital dependence | Recommendation |
| 0–13 | Low | Your behaviour is within healthy limits. Keep maintaining your good habits. |
| 14–26 | Moderate | It’s worth setting clear boundaries (scheduled breaks, “Do not disturb” mode, screen-free time before bed). |
| 27–40 | High | You may be experiencing significant negative effects. Consider a structured digital detox, using app limiters, and/or consulting a professional. |
Note: This questionnaire is intended as a general guide. If your score or personal experience raises concerns, consider speaking with a clinical psychologist or psychiatrist for a professional assessment.
Minimalism as an antidote
To break free from digital dependence—or to prevent it in the first place—more and more people are turning to digital minimalism: a set of practices focused on keeping only the technology that adds real value, while eliminating the rest. A compelling example comes from American professor Cal Newport, who advocates for a 30-day “digital declutter”: suspend all non-essential apps and services, then gradually reintroduce only those that support specific, meaningful goals.
For those intrigued by the idea of countering invasive technology through minimalism but unsure where to begin, a simple, short-term plan can be a helpful starting point—one that anticipates small, manageable changes. Here’s a sample week to get you started:
Sunday: Take inventory of your apps and delete anything you haven’t used in the past month.
Monday: Set two specific time slots to check email and social media—once in the morning, once in the afternoon.
Tuesday: Mute your phone after 8:00 p.m.
Wednesday: Eat breakfast without any screens.
Thursday: Plan an outing and leave your phone at home.
Friday: Spend an hour reading a physical book or writing by hand.
Saturday: Reflect on how your mood has shifted over the week. Decide which habits are worth keeping and which are not.
Digital detox: barriers to change
A common misconception that often blocks change before it even begins is the fear of missing out on opportunities if we’re not constantly online. Paradoxically, the opposite tends to be true: when our attention is no longer fragmented, productivity and creativity actually increase.
Another common myth is that minimalism is merely an elitist trend. In reality, choosing what to eliminate from our schedules doesn’t cost a thing—on the contrary, it often saves significant amounts of money otherwise spent on subscriptions and impulsive in-app purchases.
Beyond these habits, a deeper obstacle to change lies in the identity we’ve built around our digital presence. Social media platforms have succeeded in tying self-esteem to the number of reactions we receive, making a delayed “like” feel like a personal judgement. Consciously stepping back from the algorithm allows us to recalibrate our true sense of worth—something that is a gift from God, not a mathematical equation based on LinkedIn achievements or Instagram and Facebook likes.
Of course, life without a phone is unrealistic. The desire for a tool that keeps us safe or lets us stay in touch with family, friends, and coworkers is entirely valid—but it doesn’t mean we have to surrender to the constant flood of alerts. We can keep essential functions like calls and texts, while still breaking free from the endless chain of notifications.
What can you expect?
As these myths begin to fade, the first tangible benefits quickly emerge. The most immediate improvement is in sleep quality: putting screens away at least an hour before bedtime shortens the time it takes to fall asleep and increases the duration of deep sleep. At the same time, taking breaks from social media reduces anxiety levels—and, surprisingly, the positive effects often persist even after moderate use resumes, as long as notifications stay off.
Focus also improves: setting specific times to check emails frees up longer, uninterrupted stretches of time, making it easier to enter a creative flow state.
The benefits can be felt in your wallet, too. Cancelling just two digital subscriptions and skipping the latest phone upgrade can easily turn into a budget for a trip, a class, or a new stack of books.
But perhaps the most deeply desired gain—even among those unaware of the negative impact of constant connectivity—is the rediscovery of simple joys and the freedom to peacefully focus on something other than a crowded blur of glowing pixels.