Digital Detox: Reclaiming Your Focus and Inner Peace

The average screen time across the globe in 2025 is 6 hours and 40 minutes, as reported by ‘Exploding Topics’. Whether this stat surprises you or not, the sheer volume of screen-adorned device use has touched us all, and the numbers are only going up. Like our CEO, Yaacov Afik, your time spent with screens may be a necessity, or your phone may have crept in to dominate downtime. Whatever the case, digital detox is not just a good idea for most of us – it is a must.

Unplugging from technology is not an easy feat. In his quest to find ideal balance in all aspects of life, Mr. Afik has learnt much about the impact of excessive screen time has on our mental health and physical well-being. Here, we share this knowledge and the methods he has adopted to reclaim focus and inner peace. 

An understanding of the benefits of engaging in digital detoxification can be merged with our approaches to building a personal routine, helping you steer your life in a productive and healthy direction.

Impact on Cognitive Function and Attention

To start, a real and in-depth look into the effects of screen time is key so that you have a clear picture of what digital detox will help minimize. 

Beginning with how our minds work, studies show that:

- The average human attention span has reduced from 12 seconds in 2000, to 8 seconds today.

- Excessive smartphone use (often referred to as “cognitive overload”) disrupts memory processes, diminishes focus, and impairs decision-making.

- 4 or more hours of daily screentime could lead to an increased risk of vascular dementia, Alzheimer’s disease, and all-cause dementia, alongside observable physical changes in specific brain regions.

- Excessive screen time can alter dopamine pathways in a manner similar to addictive substances.

- Overuse of devices with screens can also lead to a reduction in gray matter in brain areas responsible for impulse control, such as the prefrontal cortex, and weaken neural connections in regions vital for emotional processing.

Essentially, the very organ designed for learning and adaptation becomes conditioned in ways that hinder deep thought and sustained focus.

It needs to be taken into consideration that screen time is not the only factor that can affectattention span – studies also show that individual cognitive differences, existing multitasking habits, and environmental influences, may play a more substantial role.

Mental and Emotional Health Toll

In psychological terms, excessive device use should be, where appropriate, consciously viewed as an addiction. Approaching digital detox with this serious perspective can help a digital detox be effective in the long term. 

The mental and emotional toll of excessive screen time includes:

- The continuous connectivity that comes with screentime contributes directly to increased stress, anxiety, insomnia, and mental fatigue.

- Increased stress levels from the relentless pressure to remain connected and respond instantaneously.

- Data collected by the American Psychological Association shows that 86% of adults report constantly checking their devices. Such chronic digital presence elevates cortisol levels, maintaining the body in persistent stress states.

- In addition to stress, excessive screen time is strongly correlated with increased levels of depression, anxiety, and other mood disorders.

- The effects of excessive screen time on our youth are very concerning:

o Findings indicate that over 5 hours of daily device use during adolescence makes it 70% more likely for youths to experience suicidal thoughts compared to an hour or less of digital device use. 

o High levels of screen time during youth is also linked to specific changes in brain development that can cause depression, anxiety, social anxiety, aggression, defiance, and bullying.

- Fear of Missing Out (FOMO) is harder on us than we think:

o The curated and idealized online personas of others can lead to feelings of inadequacy, chronic dissatisfaction and decreased self-esteem. 

o FOMO leads to compulsive device checking and neglect of personal well-being and self-care. 

- Being constantly connected online leads to disconnection in real life:

o The reduction in face-to-face engagement is linked to cognitive decline.

- Effects from devices beyond smartphones and computers:

o For some, brain scans have shown gaming can release dopamine levels comparable to those seen during cocaine use, creating a cycle of dependence and reward-seeking.

Physical Health Consequences

The long-term effects of excessive digital/online presence can have on our body includes:

- Sleep Disruption: The blue light emitted by screens suppresses melatonin, the hormone essential for signaling to the body that it is time to sleep. This has a knock-on effect, disrupting the body’s natural circadian rhythm and resulting in poor sleep quality, which in turn can exacerbate symptoms of depression and anxiety. 

o Many experience a phenomenon known as “revenge bedtime procrastination,” which is when you delay sleep to reclaim time, but this only worsens sleep deprivation and its effects. 

- Digital Eye Strain (Computer Vision Syndrome): Prolonged screen use can bring on eye strain, headaches, blurred vision, dry eyes, burning sensations, redness, and sensitivity to light.

- Posture Issues: Whether lying in bed doom scrolling or sitting in an office chair working, screen use is inherently sedentary. Bad posture can lead to musculoskeletal problems. Following some of the advice in our wellness article can help minimize these effects –your muscles, neck, shoulders, and back will thank you. 

- Decreased Outdoor Time: More time spent using devices usually means being mostly indoors. This can lower vitamin D levels and contribute toward depression. 

Reclaiming Control – The True Nature & Benefits of Digital Detox

Digital detox offers them an opportunity to regain mental clarity, improve emotional regulation, and reconnect with the offline world- Digital Detox: How to, Overcoming Challenges, and Benefits[Exon Publications]

Let’s make one thing clear. Digital detox is not an extended vacation or long periods of detachment to “reset” your body and mind – the most sustainable benefits of digital detoxes will come from dispersing good practices throughout your routine. If screen time is an inevitable part of your daily life, then balance should be an inevitable compromise. 

These are the types of activities you want to intersperse throughout your day to help maintain a healthy relationship with your devices. If you are disciplined and stick to them, you’ll see the long-term benefits in no time. 

Regular breaks – Simple Yet Effective

Breaks may already be a part of your day – in both work and play. But ask yourself, “Am I really totally disconnecting from devices and screens during these breaks?”

On your small breaks, leave your devices behind. The world will continue spinning if you are without them for a short 5 – 15 minutes. If you find yourself concerned that something could happen during that time, then it is time to reevaluate. For work, you can always advise your colleagues where you will be and for how long. Then for leisure, the opportunity to be away from those screens is even more important. 

Improving Sleep Quality – A Must

This is arguably the most effective way of combating the bad effects of excessive screen time, but it can also be the most challenging to control. It involves strict maintenance of your environment, setting clear and strict digital device limits, and an essential device-free period before sleep. 

It is tough to accomplish but taking things one step at a time helps the habits set in. We go deeper into the actions that will help you below. 

Strategies and Actions for Meaningful Digital Detox

Here are the essential practices for your journey toward digital and offline balance in life:

- Set Tech-Free Zones and Limits (and stick to them!): Start small by not taking your smartphone to the bathroom. Then, designate are area where no devices are allowed – your bedroom for example, or just your bed if the whole room is not possible. With this in place, we highly recommend setting aside at least 2 hours before sleep that is free of any digital device use. This will allow your mind to engage in other activities or simply rest without online stimulation. Keep your smartphone away from your bed and bedsideduring sleep. 

- Manage Your Apps & Notifications: Strongly consider what apps are really essential to use and what notifications you need to see. Be honest with yourself and adjust the settings to give you not only the minimum amount of notifications (distractions) but also shortened daily use of each app. This is especially true of social media apps. There are settings (depending on the device) and apps that strictly control the time during which you can use social media. Slowly weening off device use rather than quitting cold turkey is better for some.

- Reprioritize Offline Activities: Reading, exercise, and time outdoors are all fulfilling alternatives to device use that will bring balance in your mental and physical wellbeing. In-person interaction with friends and family is also highly encouraged. 

- Practice Mindfulness: techniques such as meditation and breathing exercises can help keep your mind in the present and reduce the shock of increased time away from screens and digital devices. 

Staying On the Path and Overcoming Digital Detox Setbacks

You will experience withdrawal symptoms – remember, for many this is an addiction – and you will feel the FOMO coming on strong. You will likely feel irritable, restless, anxious, bored and even like you’ve lost a part of you. Remember that this is your mind yearning for something that brought it quick, easy, but terribly unhealthy satisfaction/pleasure. Remember that what you are working toward will bring out a better version of your – and betterment is worth the pain and hardship.

Focus on the little moments of progress and as they become easier, try to alter your perspective to one of JOMO (Joy of Missing Out) rather than FOMO. Find the joy in the activities that bolster your sense of self and identity – trust us, the signs will become clear. 

Many of the Afik Group real estate projects were designed and constructed to incorporate Yaacov Afik’s vision of wellness opportunities and work-life balance. It is his hope that each project’sfacilities and location will allow for meaningful digital detox — whether that is something targeted, such as ice baths, or something as simple as relaxing on a sandy Mediterranean beach. 

You can learn more about our properties and everything they offer here.