In 2026 with an insurmountable amount of information at our fingertips, screens and technology all around us and the incessant need to rely on digital devices for majority of our work, addiction to certain things online can stem from constantly using technology and end up having a negative impact on our lives rather than a positive one. We cannot deny the fact that technology is slowly overtaking our world and it feels like there is nothing we can do about it.

I think that a lot of people are becoming aware of this and their inability to stop doomscrolling, especially my generation and older, because we were lucky enough to have a childhood that did not include the use of screens on a daily basis. I find it very disheartening and I am one of those that is being sucked into the mental game of scrolling through Instagram reels. I recgonise that it is a problem and I often catch myself tossing my phone away just to pick it back up again. This is the way the world is going and I dread to see the children of today become adults knowing that majority of their parents just hand them an iPad to make them stop crying and screaming.

But that is not my problem, that is just my observation. My problem is that I enjoy looking for short videos that will inspire my own short-form content but then I happen to get sucked into the reels and forget why I was even on there in the first place. I know I am not the only one with this problem, which is why I thought I would write an article about digital detoxing. I know it is so easy to pick up your phone when you are bored and chilling, even when you are out in public, when you are waiting at a doctor’s appointment, when you are waiting for someone to arrive at the restaurant you agreed to meet at, or even if you are at the gym procrastinating the rest of your workout. It is so easy to whip out your phone and just go look at the different apps. Majority of us live through this rectangular black screen. And if that doesn’t scare you, go watch an episode or two of the famous series, Black Mirror.

I do not mean to bring a negative light into technology and I am not discouraging anyone from using it because I am of the understanding that the world basically functions on the use of technology, even if I wish for it not to. It is not up to me, a random individual in South Africa to tell the world not to pour so much energy into digitality, but I am allowed to express my opinions and my observations, especially if I know it could maybe help others become more self-aware and want to live a life outside of their rectangular black screen.

Not only does it reduce our ability to live in the real world, it also lessens our attention span and literally rots our brains. I hate to say it, but especially with the exponential growth of the use of AI, people are becoming lazier and lazier at a mental capacity which I am sure will worsen with time. People will forget to write and think for themselves, solely relying on the use of AI. Not everyone, but a lot of people who are most likely already in denial.

The attention span of the young people today is atrocious and is probably being studied as I am typing this. Humans were not meant to live in a digital world with instant gratification, we were supposed to live from the Earth, create through the talents of our own brains and rely on ourselves for information and the growth of knowledge.

I like to think of this concept from the perspective of my animals, particularly my cats. I often catch myself feeling envious of them and their lack of need to stare a digital screen. Our animals and pets don’t understand the concept of technology and are the ones we should look to for inspiration in escaping the dystopian reality we are living in. I will sometimes be laying on my bed, on my phone, and my cat is silently staring at me, as I stare at my screen. I snap out of the zone I am in and notice her and I wonder what she thinks of me, mentally trapped in the digital world. My animals are often the ones to ground me and make me aware over and over again that my life is outside of my phone and there is a world beyond the screen.

So, in order to help others in the same boat as I am in, and to hopefully reduce the use of screens in the world, I have come up with a few ways to help have a digital detox. These are little things you can do in your free time instead of doomscrolling or have the internet take up most of your time. I will also include ways to help reduce staring or using your phone unnecessarily.

How to Digital Detox:

Instead of dedicating your time to your phone without a purpose, you can begin by resetting your mind from scratch, without shame and without judgement. With the sense of self-awareness can sometimes come with feelings of shame, guilt and self-judgement. This is completely normal and should not make you feel worse about yourself. You can use that to better yourself. You can say to yourself, “At least I am self-aware of my very large flaw and I do actively want to work on it.” Rather than beating yourself up about said flaw. If you know deep down you want to change or grow, you are already on the right track.

So getting out of the stage of denial is the first step. Then comes the sense of self-awareness. From there, you can begin your process of digital detoxification how you like, but here is a little guide if you are unsure of where to start.

Changing your mindset and starting fresh does not have to be a big complication or self-pressure of needing to fix your life in one day. If you want something to last long and be sustainable, then it is best to take it slowly and intentionally.

• Journaling

Journaling is a cliché activity that therapists are always suggesting, but it is something that works. If you are not someone who enjoys journaling or writing, you can start this process slowly, sentence by sentence until you feel a mental release. Journaling is the best way to reset your mindset and nothing can change my mind about that, because I have tried and tested it and it does work. You don’t have to write neatly and perfectly or journal in a generic way, you can do it the way you want to. Put your phone, laptop, iPad or whatever device is near you far away before doing this. As that is the point of digitally detoxing.

Create a brainstorm map, write as if you are talking to a close friend, add drawings or symbols, draw if you like to, as long as you are getting your creative juices flowing and resetting your mindset along the way. Identify the problem, delve in your mind why it is a problem and then jot down ways you think you can solve that problem. For example, doomscrolling. Doomscrolling is the problem identified, why is it a problem? It’s a problem because the algorithm is adjusted to your specific interests online and is forever adapting the content that you are interested in to keep you hooked. Instagram reels are designed to keep humans locked onto their screen and to make it difficult to pull away. Then, how to solve that issue. Write down what you think you can do to prevent yourself from getting sucked in. Maybe turning off Instagram notifications is a good start so then you don’t have any reason to go on there to begin with.

Journaling everyday has consistent benefits for your mind and mental state and can help improve problem-solving, helps you process emotions as well as helps remove mental clutter and most importantly, creates a screen-free pause in the day/evening to re-evaluate your mindset, which is the goal.

• Go for a walk

This one is easy, intentional and can also help with aligning your mental state phone-free. A lot of people are out of touch with nature and barely place their bare feet on the grass anymore, which has its own functional benefits, which is sad because the Earth is healing for those who recognise that. Going for a walk outside in the fresh air is one of the best ways to realise how damaging our phones and tablets can be for our mental health.

We rarely pause to look up at the sky anymore, or notice the butterflies amongst the flowers or the light reflecting through the leaves of the trees. By actively noticing the natural environment around you, you are a step closer to creating a better life without constantly needing a device to entertain you.

Going for walks as many other benefits in its own right, especially for people who struggle to manage their stress. If you can make it a daily habit to go for a walk outside, without your phone in hand, you are already doing your future self a huge favour and allowing your brain to process things around you without the need of technology. It’s also a habit to take photos and videos of everything we see that piques our interest and you may find yourself wishing you had brought your phone along to capture a specific moment. But instead of bringing your phone, simply take note of every detail that you would have liked to capture through your phone and after you get back from your walk, write in your journal what you wished you took a photo or video of, or even sketch it out. That way you will have a memory of it, it just won’t be digitalised and you can look back in this journal and be grateful that you used it to capture certain memories in writing or forms of sketching or art.

It is all about finding ways to create a life that does not heavily rely on technology, especially small, simple moments in your life. Going for walks is recommended by all gurus and mentally trained people who are clear on their life path and their duties in this lifetime.

• Learning/starting a new hobby

This is personally my favourite one, because it allows you to gain self-confidence and expand the possibilities of your brain. Starting a new hobby also allows a lot of space for creativity. Humans are naturally creative beings, yet we tend to take advantage of this. I do truly believe doomscrolling and being chronically online affects our levels of creativity, in a more negative way than a positive way.

I am obviously not saying never go on social media again, but in order to digitally detox and stay away from your phone and other technology, it’s best to start by being creative. You can also use social media for inspiration, for art, for scrapbooking, for knitting, beading, dancing and anything else your heart desires, but be careful not to be sucked in again.

I honestly prefer Pinterest to the rest of the other social media platforms and use that as my inspiration for anything artsy or even to help adjust my mindset. Because I love Pinterest so much, I do have my own Wild Reverence account which you can find here. I love posting niche and “unaesthetic” photos on there which don’t make it to my Instagram or YouTube accounts.

Learning new hobbies also helps with the mindset. By doing and creating something you love, you are already ten steps ahead to creating the life you want to live and living happily rather than miserably.

• Have a meal without your phone

This is a big one. We are all so consumed by our little rectangles, so zoned in on it, that even during meal time, we are scrolling, texting or watching a series. This may help wake up your subconscious because when you are eating, you are so used to staring at a screen, that it will feel significantly different than without watching something.

You will be able to taste your food, the flavours the texture on your tongue and you may actually feel appreciation and gratitude for your meal. Recognising what is right in front of you, without a screen is one of the biggest steps towards leading a life with less technology and without an addiction to a screen.

You can even invite friends or family over, host a dinner, plan, prep and cook a lovely dinner, and when they arrive, you can politely ask them to put their phones in a bowl or basket and enjoy the evening phone-free. In this day and age we are too glued to our screens and I think it’s time to remember the good times we had before phones started taking control of our lives. Play a game, have a few drinks, talk about what is happening in your lives and I can guarantee that after twenty or thirty minutes, your friends would have forgotten all about their phones.

This is only a few out of a hundred ways to start digitally detoxing. It’s all about living in the moment and enjoying the present and being in the here and the now.

If you can build these little habits up, your brain will feel less fogged up and less clouded, you will have a clearer perspective on your life and a clearer vision for what you want your future to look like.

Remember that technology is not really the enemy, because you can use it to your advantage, it’s just about remembering that there is a life outside of your screen. This article is more for the people who have an impending addiction to doomscrolling and need a way out.

Feel free to check out my other blogs that I wrote with other activities I pursued that didn’t involve screens or technology. Have fun with these few ways of digitally detoxing and use technology wisely and to your advantage!