If you’re like most people, you probably started your day by checking texts or scrolling social media. Maybe you jumped straight into emails, got lost in YouTube or TikTok, and ended the night with some mindless binge-watching. And somehow, despite being “plugged in” all day, you still feel… disconnected.
If this sounds like you, it might be time for a digital detox. And no, that doesn’t mean you have to throw your phone in a drawer and live off the grid. A digital detox is simply a break—a reset. A chance to step away from the endless stream of content and reconnect with real life. And guess what? Autumn is the perfect season to do it.
So, What Is a Digital Detox, Really?
A digital detox is exactly what it sounds like: intentionally reducing the amount of time you spend on screens—especially phones, social media, and constant notifications. It’s not about quitting technology forever. It’s about giving your brain, your body, and your emotions some breathing room.
And in fall, when everything around you is slowing down—the days get shorter, the air gets cooler—it just makes sense to slow yourself down too.
Why Fall Makes It Easier to Unplug
There’s something about this season that practically begs for a reset. Summer is hectic and loud. Winter can be heavy and cold. But Fall is soft, cozy, and reflective. The leaves change. The air turns crisp. Life feels like it’s naturally winding down. It’s a great time to pause and check in with yourself.
And if you’re already feeling tired, scattered, or emotionally drained from being online 24/7, a break might not just sound nice—it might be necessary.
1. Your Brain Needs the Break
Let’s talk about mental overload. When you’re constantly looking at screens, jumping between apps, or trying to respond to messages as fast as they come in, your brain doesn’t get a break. It’s no wonder so many of us feel anxious, unfocused, or mentally drained.
Even taking just a day or two off from screens can make your mind feel clearer. Like you’ve hit a mental “refresh” button. You think more clearly. You notice your surroundings. You actually feel your feelings instead of scrolling them away.
2. You’ll Sleep So Much Better
This one’s simple: screens mess with your sleep. That blue light tricks your brain into thinking it’s still daytime, even when it’s midnight. Plus, if you’re doom-scrolling or watching intense shows before bed, your mind doesn’t get the chance to wind down.
Taking a break from screens—especially at night—can help your body get back into a natural rhythm. Try putting your phone away an hour before bed and doing something calming instead. Read a book. Take a bath. Stretch. Just breathe. It sounds small, but it makes a huge difference.
3. You Reconnect With What (and Who) Matters
How many times have you been in a room with people but still felt totally disconnected? You’re together… but you’re also all on your phones.
When you unplug—even for a little while—you give yourself space to really connect. You look people in the eye. You listen better. Conversations feel more real. You notice things. Like how the leaves look at golden hour. Or how good your coffee actually smells.
The more you disconnect from your devices, the more you connect with your life.
4. Less Screen Time = Lower Anxiety
Let’s be honest: the internet can be a lot. News. Opinions. Ads. Notifications. Comparison traps. It’s no wonder so many people feel anxious, restless, or just straight-up burnt out.
When you step away, even briefly, you stop taking in so much noise. Your nervous system chills out. Your shoulders relax. Your mood lifts. It’s like giving your brain a hug.
5. You Create Time for Better Habits
When you’re not glued to your phone, time opens up. And suddenly, you can fill it with things that actually recharge you.
Take a walk through crunchy leaves. Try that fall recipe you’ve had saved for months. Journal. Call a friend. Light a candle and just be. These small things—especially in autumn—feel cozy and grounding. And they’re usually the first things we lose when our screen time gets out of control.
How to Actually Do a Digital Detox
You don’t have to disappear from the internet forever. Here are some simple, realistic ways to unplug this fall:
- Start small. Try 30 minutes in the morning with no phone.
- Have phone-free meals. No scrolling while eating.
- Designate tech-free zones. Keep your bedroom a no-screen space.
- Go screen-free one day a week. Sundays are great for this.
- Replace screen time. Have a list of “go-to” activities—books, puzzles, walks, baking, etc.
The goal isn’t perfection. It’s presence.
Pause. Breathe. Unplug.
A digital detox isn’t about hating technology. Phones, social media, and streaming all have their place. But if you’ve been feeling overwhelmed, disconnected, or just off, stepping back can help you find your footing again.
And autumn, with its natural rhythm of slowing down, is the ideal time to make that shift.
So this season, give yourself permission to unplug a little. Watch the leaves fall. Breathe deeper. Be here now. You don’t need to capture it all for Instagram—you just need to live it.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.