Can’t Focus? Try a Digital Detox 

If you’ve ever tried to get through a reading list, finish a report, or make progress on a big project, you’ll probably know this situation. Your mind is wandering, notifications pinging, browser tabs multiplying, and before you know it, hours have slipped by with little to show for it. 

You are not alone. Research shows constant digital distractions severely disrupt attention. A study published in Proceedings of the National Academy of Sciences found that people who engage in frequent media multitasking are more easily distracted, struggle with sustained attention and perform worse on cognitive control tasks. In short, our brains were not built to handle non-stop digital alerts and multitasking. 

The solution? Try a digital detox.

 

Photo courtesy: Freepik 

What is a Digital Detox? 

A digital detox requires one to step away from screens and digital devices for a set period of time. This intentional break gives your brain space to reset, reduce stress and help restore focus. It’s not about quitting technology entirely; it’s about learning to use it more mindfully. 

In a world where smartphones and laptops are almost always within reach, taking intentional breaks can feel strange, or even stressful. But just like your phone battery needs to recharge, so does your brain. 

Why a Digital Detox Works 

Psychologists describe the struggle to focus while distracted as “attention residue.” When you switch between tasks or devices, part of your brain stays stuck on the last thing. This makes it hard to fully engage in your current task. 

For example, if you check your messages while writing an essay, your brain doesn’t immediately forget those messages. Part of your attention lingers on the interruption, reducing your ability to concentrate fully. 

A digital detox cuts attention residue by limiting interruptions and giving your brain a chance to rest. Research shows that even short breaks from screens improve concentration and reduce anxiety. A randomized trial published in BMC Medicine found that in just three weeks of cutting daily screen time to two hours or less stress, sleep quality and wellbeing in young adults significantly improved.  

The Canadian Mental Health Association (CMHA) also notes that high screen time, especially on social media, can contribute to anxiety and depression in youth. 

How to Do a Digital Detox 

Here are practical steps to try: 

1. Schedule detox periods 

Pick specific times to unplug each day. It could be one hour before studying or a full afternoon on weekends. Treat this time like a non-negotiable appointment. 

Start small. Even 30 minutes away from screens can make a difference. Gradually increase your detox time as you get more comfortable. 

2. Turn off notifications 

Use “Do Not Disturb” modes or mute app alerts during detox times. This prevents distractions and breaks the habit of checking your phone constantly. 

For example, many smartphones let you schedule “Focus modes” that block notifications from apps except ones labeled essential. 

3. Use analog alternatives 

Write to-do lists and notes by hand. Read print books instead of e-books. Spend time outdoors or with friends without screens. 

Photo courtesy: Pexels (photo by Vincenzo Malagoli) 

This helps your brain shift gears and reduces the addictive pull of digital devices. It has been shown that writing by hand enhances memory and understanding compared with typing. For example, a study published in Psychological Science found that students who took notes by hand performed better on conceptual questions than those who typed, even though they wrote less on paper.  

4. Reflect with a distraction log 

Keep a simple notebook where you record when you feel tempted to check devices and what triggers it. Awareness is the first step toward change. 

Note what kinds of feelings or situations lead you to reach for your phone. Is it boredom? Stress? Habit? Once you identify triggers, you can plan healthier responses. 

Here’s a simple distraction log you can try: 

Time	Task Intended	Distraction	What pulled your attention?	How long were you distracted?	What can you do next time?

Use it for a day or two to spot your biggest focus challenges and watch how awareness itself helps you improve. 

Real Students, Real Results 

Many university students I spoke to have found a digital detox helps their focus and well-being. Abby, a 22-year-old student from Wilfrid Laurier University shared that, “I used to check my phone literally every five minutes. After trying a digital detox, I started getting more done and noticed I felt less anxious when I wasn’t checking my phone.” 

Another Wilfrid Laurier University Student, Sofia, aged 20, said “Turning off notifications made a huge difference during exam season. I felt calmer and way less distracted. I was finally able to put my all into studying.” 

I’ve even heard of some peers taking it further by creating “tech-free zones” in their homes, like bedrooms or study areas, to help build better habits. 

You can tailor a digital detox to suit your lifestyle or your current needs. That’s the great thing about it.  

Why Digital Detox Matters Now 

We live in a tech-saturated world. The constant pull of digital devices makes focus a rare skill. Learning to step back and reset your attention protects your mental health and helps you perform better. 

According to Statistics Canada, over 60 per cent of Canadians aged 15 to 34 say they feel dependent on their phone. Many also report negative emotional impacts from their screen use, such as feeling anxious, frustrated or depressed, as a result of their time online. 

Taking a digital detox is not just about productivity. It’s about giving yourself space to breathe, think clearly and connect with the world around you, without screens pulling you in every direction.