Slashing Screen Time: Digital Detox Improves Employee Mental, Physical Health

7-minute read

When was the last time you reached for your phone? Likely not long ago.

Most of us get way too much screen time. And constant connectivity takes a staggering toll: mental/physical well-being, quality of life, work performance, and relationships all suffer when we feel chained to devices. It’s no wonder more people are aiming to take regular non-work screen time breaks, cut back on usage, and increase time experiencing life offline.

Digital devices offer specific benefits and conveniences, both work-related and personal (we bet you’re reading this article on a mobile device). Reducing screen time wherever possible and practical, however, offers compelling employee well-being and productivity benefits. Digital detox — an extended non-work period away from or substantial reduction in screen time —is a great way to make this happen by:

Breaking the habit of constant connection to non-work screens
Adopting a new habit of mindfulness around device use.

Why Reducing Non-Work Screen Time Matters

Screen Time by the Numbers

90% of US households have smartphones.
80% of consumers have implemented at least 1 measure to decrease screen time.
47% of Millennial and Gen Z consumers worry device usage may negatively affect their emotional well-being. The same is true for 24% of older consumers.
46% of teens say parents are distracted by their phone at least some of the time while the teen is trying to talk with them.
27% is the estimated global prevalence for smartphone addiction.

On average, US smartphone owners are on their phones 4.5 hours a day, checking them 144 times daily — an increase of 52% from 2022. For perspective, that’s equal to spending 31.5 hours a week, nearly 6 days a month, and almost 2.3 months a year looking at phone screens.

The quality-of-life cost of too much screen time is substantial. Consider the priceless experiences we may be missing when we’re digitally distracted:

Being fully present in the moment with those around us
Savoring ordinary and special moments
Seeing the sunrise, sunset, or night sky
Noticing what’s new or delightful about our surroundings
Meeting/getting to know new people
Feeling complete mind/body relaxation and restoration
Paying attention to our own intuition, thoughts, and emotions.

Research underscores the impact on mental and physical health, with increased risk for:

Impaired learning and retention, problem solving, and decision making
Lower gray matter volume and early cognitive decline
Dementia and Parkinson’s disease
Mental health issues such as depression, anxiety, stress, and addictions as well as lower self-esteem
Wrist, finger, neck, and back pain
Eye strain, headaches, blurred vision
Diminished sleep quality
Physical inactivity and related health problems
Loneliness, isolation, and emotional distance in relationships.

Digital Detox Benefits

Screen/digital addiction describes extreme attachment to devices, resulting in excessive screen time with negative impact on health, work, and life. For many, even screen use below this level still interferes with well-being.

Helping your population reduce average daily non-work screen time may seem insurmountable – but the potential employee well-being benefits are compelling:

Elevated Mental/Physical Well-Being

Higher quality social connection
Stronger relationships
Increased physical activity
Improved sleep
Reduced depression
Less stress, tension, and isolation
Decreased eye, wrist, back, and neck strain
Healthier posture
Greater life satisfaction.

Enhanced Performance

Improved focus, thinking, creativity
Higher job satisfaction and retention
Better work relationships
Greater productivity.

Inspiring Employees to Experiment With Digital Detox

Start With Yourself

Wellness leaders aren’t immune from the siren song of screens. Check data on your phone and other devices to better understand your own non-work patterns, then ask:

Is my current level of screen time aligned with my values? My priorities?
What is this costing me in terms of health, productivity, and quality of life?
What are some easy ways I could step away from my devices?
How will I/my work, relationships, health benefit from less screen time?
Who would be a good support person as I make changes? What specific type of support would be helpful?

Apply What You Learn

Once you’ve reflected on your own screen time habits, set some specific action steps. For example:

I’ll limit social media time to X minutes on X days a week.
When I reach for my phone, I’ll stop and identify what I’m feeling. Am I bored, stressed, anxious, lonely? Is there a better way to address this emotion?

Once you reduce and manage your own screen time, see what you learn. Use your insights to generate ideas for employee well-being programs/challenges and content.

7 Ways to Help Employees Reduce Non-Work Screen Time

Algorithms are the main driver behind excessive screen time. They’re designed to keep us right there… spending money and consuming biased content. That’s why breaking the habit is so hard. A workplace digital detox can provide structure and social support to foster successful change. Invite employees to challenge themselves while participating at a level they choose.

A few ideas:

Broadcast messaging about links between less screen time and better mental/physical health, brain function, job performance, and relationship well-being.
Encourage leaders to remind employees of the expectation to unplug from work-related screen time outside of work hours (as applicable to your organization).
Promote seasonal Slash Screen Time weeks with a themed table in a high-traffic area, a lunchtime speaker, and fun ways to facilitate connection while engaging the senses — like group walks, a kickoff lunch, or displays featuring local artists’ works.
Give away bookmarks or magnets listing simple tips – establishing time boundaries for usage, setting screens to black and white, using focus filters, removing most apps from home screens, deleting social media for a day/week/month, charging devices overnight away from your sleep area, and switching to a single-function alarm clock.
Launch a longer Swap Your Screen challenge. This could be a simple 2-3 week program with paper tracking for participants to tally up every time they shorten non-work screen time. Those achieving week-over-week reductions could drop their tally sheets in a box for a drawing. Encourage team formation for friendly competition and support.
Make less non-work screen time an activity in your next wellness challenge focused on mental or physical health.
Share testimonials illustrating how employees or teams experienced a digital detox and the difference it’s made.

Less Screen Time, More Meaningful Moments

Less screen time means more face-to-face interaction and meaningful connection, plus better performance, mental/physical well-being, and quality of life. We can all learn to better manage our time spent on devices. And we can begin swapping mindless, harmful routines for mindful, life-giving habits… right now.

Beth Shepard
Well-being consultant, educator, writer ｜National Board Certified Health & Wellness Coach ｜Certified Lifestyle Medicine Coach｜ACSM Certified Clinical Exercise Physiologist ｜25+ years in wellness ｜Jazz enthusiast.