Here are five practical tips for prioritizing a “digital detox” ASAP.

In 2024, 46% of Gen Z and 41% of Millennials attempted to reduce their screen time. 

With this in mind, data collection experts SOAX have revealed the significant benefits that individuals can experience by reducing their screen time in 2025. 

1. How a digital detox will lead to improved mental health 

According to Harmony Healthcare IT, Americans spend five hours and 16 minutes on their phones every day in 2025, a 14% increase from the previous year.  

Excessive screen time can have a negative effect on people’s mental health, as their phone, laptop, or TV screen replaces other real-life interactions, with research by Nexus Health Systems showing this can also increase stress and anxiety. 

By stepping away from screens, individuals will have more opportunities to connect with family and friends in person, strengthening social bonds and improving their overall wellbeing. 

2. Why ditching the screen can improve physical health 

Excessive screen time can cause digital eye strain, with symptoms, including tired and dry eyes, headaches, blurry vision, and neck and shoulder pain, according to the Mayo Clinic. 

The 20-20-20 rule is a great way to reduce eye strain. To do this, people should look away from their screen every 20 minutes and focus on something at least 20 feet away for at least 20 seconds. 

In addition to eye strain, spending too much time in front of a screen can also lead to poor physical health, such as poor posture and lower back pain. To prevent back pain, experts suggest taking regular breaks and moving positions while using computers or laptops.  

3. It’s true that reduced screen time will lead to an improved sleep quality 

According to the National Library of Medicine, 92.4% of Americans go on their phone before bed.  

Screen time can significantly impact both the ability to fall asleep and the quality of sleep due to blue light. Blue light has a shorter wavelength that keeps people alert and, according to Harvard Health, it also suppresses melatonin, a hormone that regulates sleep. 

To promote healthy sleeping habits, people can set a technology curfew before bed, spending time meditating, reading, or listening to calming music or a podcast at least an hour before bed. 

Here are five practical tips for prioritizing a digital detox in 2025 

1. Set specific screen-free times: Designate certain hours of the day as screen-free times. For example, avoid using devices during meals or the first hour after waking up. This helps create healthier routines and reduces dependency on screens. 

2. Use digital wellbeing tools: Many devices come with built-in apps or settings that track usage and can set limits on screen time. Utilize these tools to monitor and manage your device use effectively. 

3. Engage in alternative activities: Replace screen time with hobbies or activities that do not involve digital devices. This could include reading physical books, engaging in sports or pursuing creative endeavors, such as painting or playing a musical instrument. 

4. Create tech-free zones: Establish areas in your home where device use is prohibited, such as bedrooms or dining rooms. This encourages more mindful living spaces and reduces the temptation to reach for a device. 

5. Turn off non-essential notifications: Limit the number of distractions by turning off notifications from apps that are not critical. This reduces the urge to constantly check your device and helps maintain focus on real-life interactions. 

Stepan Solovev, CEO & Co-founder of SOAX, has commented, “Reducing screen time is more than just a personal choice—it’s a step toward a healthier society. By taking control of their digital consumption, people open the door to improved mental health, stronger relationships, and greater productivity. It’s about finding balance and making technology work for them, not the other way around.”