Your Brain Needs a Break: Practical Ways to Digital Detox Over the Holidays
If there’s ever a time to step away from your screens, it’s the holidays. Sure, the pings, notifications, and endless scrolling might seem harmless. But the truth is, staying digitally tethered is sabotaging your ability to truly recharge—especially if you're already navigating chronic stress or burnout.
Constant connectivity keeps stress hormones elevated, messes with your sleep, and erodes your mental health. If you’re a professional used to juggling a packed inbox, tight deadlines, and the pressure to always “be on,” your nervous system is probably begging for a break. Here’s why—and how—a holiday digital detox can be the wellness break you need.
Your Brain Needs a Break
Tech keeps your stress response stuck in overdrive
Emails labeled “urgent” at 9 PM? Scrolling through LinkedIn and feeling like you’re not doing enough? These digital intrusions trick your brain into staying in fight-or-flight mode. Without a break, your body doesn’t get a chance to recover from the daily grind, making burnout inevitable.
These digital interactions may seem minor, but they stimulate your brain in ways that mimic danger, keeping your stress response locked in fight-or-flight mode. When this becomes a daily habit, your body loses its natural rhythm of recovery. The result? Heightened cortisol levels, emotional exhaustion, and an increased risk of burnout. Taking intentional time away from screens gives your body and mind a chance to recalibrate.
Constant input blocks mental clarity
Whether it's doom-scrolling news or holiday sale alerts, being bombarded by information 24/7 doesn’t just drain your energy—it clutters your ability to think clearly and creatively.
The nonstop influx of information of being continuously connected exhausts your brain. When your mind is constantly processing, it doesn’t have room to think creatively, solve problems effectively, or even relax. Taking breaks from this barrage helps clear mental clutter, opening space for deeper thoughts, sharper focus, and the mental recharge you desperately need.
Screen time = poor sleep
The blue light emitted by your devices disrupts melatonin production, the hormone that helps you fall asleep and stay asleep. Combine this with stress-induced overthinking—something many professionals battle nightly—and it’s no surprise your sleep quality takes a nosedive. Poor sleep isn’t just about grogginess the next day; it affects your mood, decision-making, and even immune function. Reducing screen exposure before bedtime is a small step that can lead to big improvements in how well you rest and recover.
Digital Detox is a Great Corporate Wellness Power Play Tool
Employers: If you’re serious about supporting your team’s well-being, encourage them to unplug during the holidays. Specifically, communicate to your managers to communicate to their direct reports disconnecting is not only okay but encouraged.
Supporting your team’s ability to disconnect isn’t just a thoughtful gesture—it’s a strategic one. Employees who are encouraged to unplug during the holidays come back to work refreshed, energized, and more engaged. Simple policies, such as no emails after hours or specific guidelines that normalize stepping away from devices, can create a healthier workplace culture. Communicating this clearly to managers—and ensuring they model the behavior themselves—sets a powerful example.
Healthy boundaries promote employee well-being and boost morale. Employees who take intentional breaks experience reduced stress, fewer sick days, and higher morale. When teams feel supported in maintaining healthy boundaries, they are more creative, productive, and loyal to the organization.
Encouraging a digital detox not only protects your team’s mental well-being but also strengthens your company’s reputation as one that values work-life balance, which is an increasingly attractive quality in today’s job market.
Setting the tone for rest sets your organization apart as one that values work-life balance.
How to Master the Art of the Detox
You don’t need to ditch technology completely—but being intentional about how, when, and why you engage with it is key. Here are some tips I recommend:
Start Small
Begin by picking a specific time each evening to unplug—no emails, no social media, no screens. Instead, use this time to do something restorative, such as reading a book, journaling, or having a meaningful conversation with loved ones. By creating a predictable window of digital-free time, you’re signaling to your brain that it’s safe to unwind.
Create Tech-Free Zones
Designate areas in your home where screens are not allowed. Make the dining room or bedroom a screen-free sanctuary. This boundary supports deeper conversations and better sleep. For example, make your dining room a place for connection and conversation, and reserve your bedroom as a sanctuary for rest and relaxation. These boundaries not only reduce your overall screen time but also enhance the quality of your interactions and sleep.
Turn Off Notifications
Not everything is urgent. Silence your alerts and check your phone only at set intervals.
Not every ping or buzz needs your immediate attention. Turning off non-essential notifications and checking your phone at set intervals can drastically reduce stress and help you regain control over your time. This simple step shifts your relationship with technology, putting you back in the driver’s seat.
Replace Screen Time with Restorative Activities
Swap an hour of Netflix for yoga, a brisk walk, or even meditative breathing. These activities lower cortisol and help reset your nervous system.
Try yoga to ease tension, a brisk walk to clear your head, or even a few minutes of deep breathing to reset your nervous system. These practices lower cortisol and help you feel more grounded.
Plan a Full Digital Detox Day
Dedicate one day during the holidays to be completely tech-free. Rediscover what it feels like to live in the moment.
Use this time to reconnect with loved ones, engage in hobbies, or simply enjoy the present moment. Rather than stay home, use your off the grid day to take an excursion or day trip. Enjoying an activity like touring a city, skiing, sledding, or hiking can be wonderful ways to create new experiences and memories. You can also enjoy your town’s shopping district, local bookstore, or coffee shop.
Rediscovering life without screens, even for a short period, can be incredibly refreshing and fulfilling.
Final Thoughts
The holidays are a natural opportunity to recalibrate.
Whether it’s reconnecting with loved ones, reflecting on your goals, or simply recharging, none of these benefits come when you’re glued to a screen.
And let’s be real: no one looks back fondly on the time they spent replying to emails on Christmas Eve...or the person that sent the non-urgent emails on the holidays.
Article References
The sources cited in the article:
American Psychological Association (APA). "APA’s Survey Finds Constantly Checking Electronic Devices Linked to Significant Stress for Most Americans." APA - Stress In America Poll
Sage Journals. “Digital Detox: An Effective Solution in the Smartphone Era?” Sage - Digital Detox Literature Review
Cleveland Clinic. “How to Do a Digital Detox for Less Stress, More Focus.” Cleveland Clinic - Digital Detox
Harvard Business Review (HBR). "Device Free Time Is as Important as Work-Life Balance." HBR - Device Free Time
National Institutes of Health (NIH). "Digital Detox.” NIH - Digital Detox
Harvard Medical School. “5 Ways to De-stress and Help Your Heart.” Harvard - Help Your Heart
TIME Magazine. “Smart Phones are Really Stressing Out Americans.” TIME Magazine - Smart Phone Stress
