The holiday break arrives like a much‑needed exhale – a natural pause after a year lived at full tilt.
Yet many of us carry our devices with us, scrolling long after the dinner plates are cleared or checking emails between beach swims. As convenient as our digital world is, there’s mounting evidence that constant connectivity is quietly reshaping our wellbeing. The festive season offers the perfect opportunity to step back, reset our habits, and rediscover what life feels like beyond the glow of a screen.
WHY A DIGITAL DETOX MATTERS
We now know that excessive screen time – particularly on smartphones and social media – is linked to heightened anxiety, disrupted sleep and increased stress. Research shows that even modest reductions in daily screen use can improve mood, bolster resilience and enhance sleep quality.
Mental fatigue and overstimulation are also common side‑effects of a life lived perpetually online. With notifications, news cycles and comparison culture competing for our attention, it’s no wonder our nervous systems feel overloaded. Stepping away, even briefly, creates space for calm, reflection and deeper focus.
Importantly, a digital detox isn’t simply about restriction. It’s about reclaiming presence. Studies suggest that time away from screens fosters more meaningful face‑to‑face connection, encourages self‑awareness and helps us re‑establish healthier tech boundaries long after the holiday season ends.
THE AUSTRALIAN REALITY: SCREEN TIME BY THE NUMBERS
Australians spend an average of 41 hours per week online – the equivalent of a full‑time work schedule. That’s roughly six hours per day connected to the internet.
Social media alone accounts for around 1 hour and 51 minutes each day, while mobile screen time can easily reach between 2.5 and 5+ hours daily. Among teens, the figure climbs even higher, with around 49 hours per week spent on digital devices.
These statistics paint a clear picture: technology now saturates our days, often without us noticing. Which makes the holidays a particularly potent time for a reset.
PRACTICAL WAYS TO UNPLUG THIS HOLIDAY SEASON
A digital detox doesn’t have to be drastic to be effective. Start by choosing a level that feels realistic—whether that’s a full day offline, a weekend without social media, or simply keeping devices away during family meals.
Designate tech‑free zones or times. No phones at the dinner table. Devices off by 8pm to support deeper sleep. Bedrooms as screen‑free sanctuaries.
Leverage built‑in tools like Do Not Disturb, screen‑time limits and focus modes. These small technological tweaks can make stepping back far easier.
And most importantly, replace screen time with something nourishing: ocean swims, forest walks, books that deserve to be read slowly, long conversations, board games, journalling, or simply doing nothing at all.
This isn’t a call to abandon technology. It’s an invitation to rebalance. When we step away from the screen, even briefly, we don’t lose connection—we rediscover it. With ourselves. With the natural world. And with the people we love.
And that, perhaps, is the most restorative gift the holidays can offer.
