We live in a time where almost everyone is glued to their phone. TikTok, Instagram, Facebook, Snapchat, WhatsApp, these apps keep us entertained, connected, and informed. But they also take a lot from us: our time, our focus, our sleep, and sometimes even our mental peace. Young people, especially young women, are feeling the pressure to look perfect, live perfectly, and always stay online. That is why a digital detox, taking a break from screens is becoming more important than ever.
A digital detox does not mean deleting your accounts forever. It simply means stepping back and taking control of your life again. It means using your phone with intention and not letting it control your mood or your day.
One of the main reasons to take a digital detox is mental health. Social media can create pressure to compare yourself to others. You see people with “perfect bodies,” “perfect relationships,” “perfect skin,” or “perfect lives.” But most of it is edited or staged. When you spend too much time scrolling, you may start to feel like your life is not good enough. You might feel anxious, stressed, or insecure. A detox helps you reset and remember that your real life matters more than what you see online.
Another reason is time. Many young people believe they use their phone for “a few minutes,” but when they check the screen-time report, they see 4, 6, or even 8 hours. That is a lot of time that could be used for studying, working, resting, exercising, or learning something new. A detox helps you discover how much more productive you can be when you’re not constantly checking your phone.
Detoxing also improves sleep. Studies show that bright screens and late-night scrolling make it harder to fall asleep. Many young women go to bed at midnight but spend another hour watching TikTok. This affects your energy, mood, and concentration the next day. Putting your phone away at least 30 minutes before sleeping can completely change your sleep quality.
During a digital detox, you can replace screen time with activities that bring real joy. Read a book. Take a walk. Journal your thoughts. Clean your room. Spend time with your family. Do a hobby you love. These simple activities help you reconnect with yourself and reduce stress.
To start a digital detox, you don’t need to disappear from the internet. You can begin with small steps:
- Turn off notifications for apps that distract you.
- Put your phone on “Do Not Disturb” while studying or working.
- Create phone-free hours, like during meals or after 10 PM.
- Remove apps you don’t use or that drain your energy.
You can also set limits. For example, decide to check social media only three times a day. Or limit scrolling to 30 minutes. You’ll be surprised how freeing it feels.
Some young women in Rwanda have begun taking weekend detoxes, switching off social media from Friday evening to Sunday morning. They say it helps them focus, relax, and feel lighter. You can try it too. Even one day away from the screen can refresh your mind.
A digital detox is not about running away from the online world. It is about creating balance. Social media can be useful, it helps us learn, connect, and share our creativity. But like anything else, it must be used wisely. You control your phone; your phone should not control you.
Taking a break helps you think clearly, feel better, and live more intentionally. Your peace, your time, and your mental health are precious. You deserve to protect them.
Brenna AKARABO
RADIOTV10
