We live in a tech-driven world, where everything is virtual. Our world revolves around smartphones, laptops, and smart gadgets, with our lives being dictated by social media. As the Internet and smart technology become cheaper and accessible in India, so is our dependency on it: for content, entertainment, information, and even the smallest of hacks. With the advent of Artificial Intelligence (AI), the inclination and reliance on technology will only increase. Amid all this, it's the 'screen time' that's concerning, when the mind and body face a technology overload.
Dr. Satyakant Trivedi says Digital detox is a behavioral addiction that spikes the dopamine levels of an individual (In pic: Dr. Satyakant Trivedi)
Even if we are not addicted to technology or our smartphones, somehow the time spent online compromises work and life outside of it. Very soon, it turns into Digital addiction. According to Dr. Satyakant Trivedi, a well-known consultant psychiatrist at Bansal Hospital, Bhopal, "Digital addiction is a behavioral addiction, unlike alcohol and tobacco, which are substance addiction. But all of these have a similar functioning in the brain: they cause a temporary spike in dopamine levels in the body. The brain conditions accordingly, and the individual adopts that behavior for further spikes. Digital gadgets are programmed in such a manner that the addiction tends to increase upon use."
At an individual level, one can manage all of it by adopting digital wellness habits, getting treated at Digital detox centers, or taking a digital retreat. But why is there no Digital Detox program in our state and country? The social organizations and Government bodies are inclined towards working for tobacco and alcohol rehabilitation, what about this new social evil that is harming society? A structured intervention can result in quick solutions. India, it's time for a Digital detox!
A deliberate refusal or avoidance of digital devices and social platforms to refresh, reconnect, and gain peace of mind in the real world is a Digital detox. It is to purposely switch off your smartphones, laptops, PCs, and other gadgets for a specific period. The Oxford Dictionary defines Digital Detox as,
"A period of time during which a person refrains from using electronic devices such as smartphones or computers, regarded as an opportunity to reduce stress or focus on social interaction in the physical world."
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Dr. Samiksha Sahu feels that the cycle begins when the children are provided with mobiles by their parents, and soon the dependency increases, which turns into addiction if not taken care of (In pic: Dr. Samiksha Sahu)
Dr. Samiksha Sahu, Psychiatrist, Therapist, and De-addiction specialist, Bhopal, states, "Digital addiction is something very common among teenagers and adolescents. The young age group turns to social media and gaming to escape the real world. Not only on their own, but even families want them to stay indoors, and they have technology as a companion. With excess use, they first turn irritating, then violent and aggressive with time, and are brought by families for treatment.
The middle-aged group also has these kinds of concerns, but with the work they do and the requirements they have, the dependency is different, and kind of unavoidable."
Why do we need a digital detox?
There is a need to cut off all the digital noise before it takes a toll on you (Image source: Freepik)
It is when we are overly reliant on technology and aren't able to balance between our screen time and when we are offline, that we need a Digital detox. There is a digital overload of everything, be it the info, the work, or merely replying to emails or messages. And, we are so immersed in this world of technology, it is one big task to even realize that you need to 'reduce' your reliance, or 'get away' from all this, rightfully a digital detox. But when you do, there is a need to put persistent effort into implementing the change. Staying away from the digital world leads to the formation of new circuits in the brain, which:
To gain mindfulness
Lowers stress and anxiety
Enhances productivity with better focus and concentration
Strengthens bonds and fosters connections
Improves physical health and sleep quality
Promotes emotional well-being, with a better coping mechanism
Shuts down all the negativity
Develops creativity
Increases self-worth
Signs that you might need a digital detox: Firstly, one has to understand the problem. People fail to realize that this is something concerning and needs to be addressed. Even family members only see the 'mobile in hand', while there are multiple factors behind that are responsible for the individual's behavior:
Too much digital clutter, Constant distraction, a notification buzz life where one is attention-deficient, decline in creativity, productivity, and efficiency, social factors like novelty seeking when one chooses an escape route in technology, lack of motivation, stress, and anxiety due to social media, and an inconsistent and poor sleep schedule. These are just some of the many reasons for a digital detox. The problem is only increasing day by day, with a 50-70% increase in cases after the COVID pandemic.
How to achieve a Digital detox: Take it slow, and one step at a time, like turning off push notifications, turning off or not checking phone during meals, Fix a time for tech-free hours, Make a tech-free zone at home and workspace, Limit your screen time, start focusing on the present environment around you, and prioritize wellness. If all of this doesn't help, one might need therapy.
Digital wellness retreats in India: The digital wellness trend is taking off all over India, with people heading to retreat spots for a digital detox to focus, heal, and ensure mindfulness. Some of the best Digital detox retreats in India are: Panah, The Earthern Retreat (Ladakh), TIEEDI (Darjeeling), Bird's Eye Estate (Chikmagalur, Karnataka), Spice Tree Wellness (Rajkumari, Kerala), Ayurveda Gram (Samethanahalli Post, Bangalore), Anand in Himalayas (Rishikesh), Swastik Wellbeing (Pune), Six Senses Vana (Dehradun), Gamyam Retreat (Karnataka), and Nilai Wellness (Coimbatore, Karnataka), among others.
But this is all we can do individually in our lives. How about a digital detox program that's initiated by the Government? Well, there is no such thing in the making or existence at present. Except for one state:
In a first of its kind, the Karnataka Government launched India's first industry-driven Digital Detox initiative, 'Beyond Screens' in 2025. The objective is to ensure digital well-being, address digital dependency, promote awareness, and encourage a balanced technology use that combats the growing challenge of digital addiction. Beyond Screens is an initiative of the Department of Electronics, IT, Biotechnology, and Science & Technology, Karnataka, and the All India Gaming Federation (AIGF). Developing research-driven strategies will further address the issue at the individual and community levels.
The Digital Detox Initiative is a comprehensive resource hub for individuals who struggle with digital addiction, providing solutions and support through short-term, medium-term, and long-term objectives, also ensuring that the digital detox programs are integrated into mainstream healthcare.
India does need a Digital detox in 2025. As much as people face a digital addiction, they need to know about the responsible use of technology, for themselves as well as society. Karnataka is the only state in India that has a Digital Detox program. Drawing inspiration from such an initiative, we need one such for India.
It can start with a nationwide scheme for a Digital detox, partnering with non-profit organizations.
The initiative shall not be something only for awareness or addressing alone, it should work for those who struggle with digital addiction, supporting them with healthy digital habits, reducing their dependency, among other tasks.
The goal must be to reach out at the grassroots and promote it primarily among the teenagers and youth. It can be incorporated within the education system in the curriculum, and should be taught and discussed.
Digital detox centers will need to be established nationwide, offering personalized counseling and guidance, as well as a practical approach to reduce screen time effectively.
The issue needs medical awareness. Digital addiction is a specific problem, so has to be the solution. The patients and their families look for a 'temporary relief', but it has to be dealt with patience and time.
Ensuring that Digital detox becomes a part of their lives, they do not have to head to wellness retreats, therapies, or anything luxurious just because they cannot disconnect from technology themselves.
Dr. Trivedi says, "Digital addiction is not merely an Indian issue; it is a global challenge. As we discuss climate change and terrorism, this too needs to be addressed globally." Upon the nationwide policy and program, Dr Sahu points out, "The irony is that you are treating for something that you are manufacturing and selling. If we talk about tobacco and alcohol, it is the highest sources of revenue for the Government. On one hand, it is sold, while on the other hand, they run awareness campaigns and provide for rehabilitation. Similar is the dream of a digital India and then asking for a detox, a double-edged sword that is dangerous anyway."
Both Dr. Trivedi and Dr. Sahu stress the fact that there is a need for a 'healthy use of technology.' To get rid of digital addiction, a temporary detox isn't enough. Dr. Sahu further says, "We cannot really get away from technology in today's times. Especially as working adults, we have to constantly check our devices. Even if it's not the reliance, it is our need. But we can surely change our habits, it starts with steps like unplugging your device, setting boundaries, and, over time, establishing a healthier relationship with technology."
We do not realise when a few seconds of phone check turns to a couple of minutes, and then finally ends up in hours. But you can actually break free from this digital grind. Just some habits that work. At least until we do not have a Digital Detox program in our community, state, or nation, let's begin at an individual level. As Dr. Sahu pointed out, "Maybe once in a while, do not use that grocery or shopping app, instead take a stroll to the neighborhood shop. You won't have to check your phone, and you will also do a favor to your health!" Don't worry, this won't land you in a dystopian world, and you won't have to rush for the best places for retreat either!
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