Kathy Hamilton As I watched my phone crash to the floor, I had no idea I was about to embark on an unintentional 72-hour digital detox. Fate had other ideas, though, and when my phone refused to switch back on, I plunged back into an analogue world.
They say insanity is doing the same thing over and over again and expecting different results and I was keenly aware of this as I tried to check if my phone would turn on again, and again, and again! Like many people, I’m aware of the hold these pocket powerhouses hold over us. But did you know that, according to a 2021 study, the average person checks their phone 96 times a day, or once every 10 minutes? I had no idea how much I relied on my phone to fill the empty moments.
When Life Hands You Lemons…
According to stats, there are over 6.92 billion people worldwide own smartphones, which is about 85.74% of the global population owns a smartphone, and suddenly being part of the small minority not constantly connected felt strange.
According to stats, there are over 6.8 billion smartphone users worldwide, which means that 86.1% of the global population owns a smartphone
But I decided that life had handed me an opportunity. An unintentional 72-hour digital detox to tackle my smartphone addiction head-on. So, while waiting for my new phone to arrive, I started observing what living without a phone felt like. Over the course of the next 72 hours, I learned some interesting insights.
Pros of Life Without a Smartphone
Reduced Time Wasting
When my phone broke, it felt like time suddenly opened up. My evenings usually involve hours on my phone, even while doing other things like watching TV or cooking. On average, people spend around 3 hours and 43 minutes on their phones daily, and I know I spend even more. But without my phone, I had that time back. It was strange yet refreshing to be out of the 24/7 content stream. I folded laundry, made dinner, and played with the dog—all in 90 minutes—and still had the rest of the evening free!
Decreased Anxiety…Initially
At first, being disconnected made me panic—I was worried about missing out and didn’t know how I’d manage. But once the initial anxiety passed, I was surprised by the sense of calm that followed. I didn’t miss social media; in fact, I appreciated the quiet. With over 4.76 billion users spending an average of 2 hours and 23 minutes daily on social media, it’s clear how ingrained this habit is. However, being forced to s away helped me realise how much it was adding to my stress.
More Intentional Online Activities
Using a laptop instead of my phone made me more mindful about how I spent my time online. Since it took more effort, I found it easier to prioritise essential tasks and cut out the mindless scrolling. Algorithms are designed to keep you sucked in, and without that, I found it much easier to log off.
“On average, people spend around 3 hours and 43 minutes on their phones daily, but without mine, I found myself with entire evenings free.”
Enhanced Focus and Presence
Without my phone constantly buzzing, I was able to focus better and be more present in the moment. Research from the University of California, Irvine, suggests that reducing screen time can improve concentration and mindfulness. I noticed I was more engaged in whatever I was doing, whether it was cooking, reading, or simply enjoying the quiet.
Increased Self-Reliance
Navigating life without my phone forced me to rely on myself more. I had to figure out bus timetables and work things out the old-fashioned way—something I rarely do when I have my phone. A survey by Ofcom found that 78% of people rely on their smartphones for everyday tasks, but going without mine made me realise I’m more capable than I thought.
More Time for Hobbies
I found myself with more time for hobbies like reading and gardening. These activities not only filled my time but also made me feel good. A study in the International Journal of Environmental Research and Public Health found that engaging in hobbies and reducing screen time can enhance sleep quality and overall health. This was definitely true for me—less screen time meant more time for the things that actually fill my cup.
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Cons of My 72-Hour Digital Detox
The Urge to Scroll
One of the first challenges I faced was the overpowering urge to scroll. It was almost instinctual, reaching for my phone only to remember it wasn’t there. This experience made me confront how deeply ingrained this habit is. It was unsettling to realise just how often I felt the need to scroll, even when I knew there was nothing to check.
Decreased Attention Span
I’ve heard this discussed many times. Our attention spans are shrinking because we’re so used to short, constant snippets of information. Despite being an avid reader, I was shocked at how quickly my mind wandered when I used to read whole chapters at a time. This wake-up call made me realize it’s something I need to improve.
Increased Anxiety Over Missing Important Communications
Have you ever left the house and felt convinced that you’ve forgotten something? That looming sense of unease hangs over you. That’s what leaving the house without a phone felt like! The anxiety of potentially missing important messages or calls, and the fear of people thinking I was rude for not replying. There were moments when I felt genuinely uneasy. According to a Deloitte study, 48% of people feel anxious when their phone isn’t with them, and I definitely fell into that category during this detox.
“48% of people feel anxious when their phone isn’t with them, and I definitely fell into that category during this detox”
Locked Out of Accounts Due to Two-Factor Authentication
Despite appreciating the benefits of being without a phone, I also knew I needed to buy a new one. However, it turns out that making this sort of purchase relies on you being able to access your phone for two-factor authentication. I also got locked out of important accounts, like my work emails! Issues with two-factor authentication are common, with 54% of users reporting difficulties when their phone is unavailable. It was incredibly inconvenient and highlighted how dependent I am on my phone for simple tasks.
Realisation of Addiction
Perhaps the most significant outcome of this detox was the realisation of my own phone addiction. Without my phone, I was forced to confront just how dependent I was on it. This experience made it clear that my phone isn’t just a tool; it’s something I’m attached to on a much deeper level. Research from King’s College London found that 38% of people consider themselves addicted to their smartphones, and I now see that I’m likely part of that statistic.
Overall Thoughts on the 72-Hour Digital Detox
My unintentional 72-hour digital detox was eye-opening. It made me realize how much time I waste, the anxiety I carry, and my smartphone addiction. Yet, it also highlighted the usefulness of smartphones, especially with constant access to information. I’ll happily admit that I was relieved when my new phone arrived!
However, this detox taught me a valuable lesson: it’s easy to seek quick dopamine hits from our phones, but without mindless scrolling, life feels a little calmer. Moving forward, I aim to be more mindful of my time. Regular tech breaks can boost mental health and well-being, as studies show and I encourage everyone to try a digital detox and see the benefits for themselves.
Have you ever taken a digital detox? What were the pros and cons for you? Share your experiences or thoughts in the comments!
