- British journalist Decca Aitkenhead’s experiment with 10 teenagers giving up smartphones for a month resulted in increased energy, focus and maturity, highlighting the benefits of digital detox
- A study on 18- to 30-year-olds found that limiting social media use to 30 minutes daily led to reduced addiction, improved sleep, decreased stress levels and increased life satisfaction
- Excessive cellphone use among children and teens impairs development of executive function, social skills and creativity, leading to lifelong effects, according to social psychologist Jonathan Haidt
- Digital detox helps reclaim time and attention, allowing for more meaningful activities and experiences, while also reducing exposure to potentially harmful electromagnetic fields (EMFs)
- Gradual approaches to digital detox, such as setting usage boundaries and creating phone-free zones, along with engaging in alternative activities, will lead to a healthier relationship with technology
(Mercola)—In an era where smartphones have become an extension of ourselves, British journalist Decca Aitkenhead conducted a bold experiment that might make you rethink your relationship with technology. Inspired by social psychologist Jonathan Haidt’s research on teen mental health, Aitkenhead challenged 10 teenagers — her two sons along with their friends — to give up their cellphones for one month.1
The results, published in the U.K.’s Sunday Times Magazine, offer a compelling glimpse into how digital detox — intentionally abstaining from electronic devices — can transform young lives, echoing other recent research on the topic.
Digital Detox Leads to ‘Unexpected Resilience and Joy’
Haidt, a social psychologist at New York University, wrote, “The Anxious Generation,” a book describing the mental health crisis that’s risen along with children’s use of cellphones and social media. Haidt says this shift in technology usage, which occurred in the early 2010s, led to a “great rewiring of childhood,” including alterations in self-concept and social skills.2
Play-based childhoods have largely disappeared — the product of “social trust collapses among adults” and parents becoming “more fearful, overprotective, and less willing to let their kids spend time with other kids unsupervised in the real world.” Instead, phone-based childhoods are now the norm, and rates of depression, anxiety, self-harm and suicide among youth have increased.3
Haidt argues that excessive cellphone use among children and teens may impair development of executive function and social skills, leading to attention fragmentation, delayed maturity and impaired creativity, which could persist lifelong.4
In addition to ditching cellphones for a month, the teens took part in a two-day camping trip, unsupervised. While some were initially resistant, at the end of the experiment the teens reported having more energy and focus. They read more and reported feeling calmer and more efficient. The Defender reported:5
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“The unsupervised camping trip proved particularly transformative. Despite initial doubts about the teens’ competence, they demonstrated remarkable growth, ‘In under 36 unsupervised hours, they appear to have grown up by about two years,’ Aitkenhead said. Although several kids later reported finding it challenging not to slip back into old patterns, at the end of the trip, all of them said they hadn’t missed their cellphones.”
Benefits of a Social Media Detox: Better Sleep and Less Stress
A study published in Behavioral Sciences explored the effects of limiting social media use among people aged 18 to 30.6 The results reveal that a “social media detox” could have significant benefits for your health and wellbeing.
Researchers recruited 43 young adults and tracked their cellphone and social media usage for two weeks to establish a baseline. Then, participants were asked to limit their social media use to 30 minutes daily for two weeks, followed by two weeks of normal use. Throughout the study, participants completed surveys about addiction, physical health, mental health and relationships. Some also participated in interviews about their experiences.
On average, participants reduced their social media usage by 77.7% during the detox period. This dramatic reduction led to some intriguing changes. Cellphone and social media addiction scores decreased significantly during the detox and remained lower even two weeks after returning to normal use. This suggests that taking a break from social media helps reset your relationship with your devices in a lasting way.
One of the most noticeable benefits reported was improved sleep. Participants experienced both longer sleep duration and better sleep quality during the detox period. Many shared that they fell asleep earlier because they weren’t scrolling late into the night. These sleep improvements were maintained to some degree even after returning to normal social media use.7
The detox also reduced stress levels among participants. They reported feeling less pressure to constantly check notifications or maintain an online presence. Several noted increased productivity and confidence as well. While the effects were relatively small, they were statistically significant and supported by participants’ interview responses.8
Measures of life satisfaction and overall wellness also showed improvement. These gains were maintained or even increased further during the two-week follow-up period. The study reveals that stepping back from social media, even temporarily, helps you gain perspective and feel more content with your life offline.
A Manageable Approach to Digital Wellness
If completely quitting social media sounds too extreme, this study suggests a more moderate approach is still beneficial. Most participants found limiting themselves to 30 minutes per day challenging but doable. After an initial adjustment period, many were surprised by how much they enjoyed the detox.
Some participants recommended personalizing limits based on your current usage or focusing on restricting the most “destructive” apps first. Others found it helpful to turn off notifications or delete social media apps from their phones during the detox period. The key is to start by finding an approach that feels sustainable for your lifestyle.
While some participants experienced feelings of disconnection initially, many ultimately reported spending more quality time with friends and family in person.9 The detox encouraged them to seek out other forms of connection and entertainment. Even after returning to normal use, many participants said they became more aware of their social media habits and took steps to better regulate their usage going forward.
Reclaiming Your Time and Attention: Study Findings
A comprehensive review published in Cureus analyzed 21 trials with 3,625 participants, shedding light on the additional benefits of abstaining from electronic devices.10 One of the most immediate benefits of a digital detox, as observed in multiple studies, is the reclamation of your time and attention.
One study examined the consequences of a 14-day period where young individuals limited their social media use to 30 minutes daily. Participants reported having more free time for activities that truly enrich their lives, such as reading, exercising or spending quality time with loved ones.11
Many experienced a sense of relief and freedom from the constant demands of their devices. The study also found improvements in sleep quality, overall life satisfaction and stress levels. By stepping away from the digital world, you give yourself the opportunity to be more present in the physical world, leading to deeper connections and more meaningful experiences.
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Digital Detox Improves Mental Health and Well-Being
The comprehensive review and other studies have shown significant positive impacts of digital detox on mental health as well. Excessive use of cellphones and social media has been linked to feelings of anxiety, depression and low self-esteem.12 By taking a break from these digital platforms, many experience a reduction in these negative emotions.
One study also reported improvements in perceived healthiness and supportive connections among participants. Additionally, limiting your exposure to social media can help alleviate feelings of inadequacy or FOMO (fear of missing out).13 A qualitative study, involving interviews with seven individuals who experienced digital detoxes, revealed that participants gained a new perspective on their relationship with technology following the experience.14
They became more aware of their digital consumption patterns and better equipped to set boundaries around device usage. This newfound awareness led to more intentional and balanced use of technology in the long term.
Meanwhile, research focusing on cellphone addiction among young adults in India emphasizes the importance of digital detox in reducing excessive cellphone use and its adverse effects.15 It’s important to find a healthy balance that allows you to enjoy the benefits of technology without sacrificing your well-being or real-world connections.
Less Cellphone Use Helps Lower Your EMF Exposure
Another key benefit of taking a break from the digital world is reduced exposure to electromagnetic fields (EMFs). Exposure to radiofrequency EMFs from cellphones and other sources poses a substantial health risk. For instance, a controlled study found cellphone radiation causes acute cell death and disrupted cell division in cheek cells, with a 57% increase in cell death indicators after high exposure.16
A systematic review and meta-analysis also revealed that using a cellphone for over 1,000 cumulative hours in your lifetime — equivalent to just 17 minutes per day over 10 years — increased tumor risk by a striking 60%.17
Several studies have also found that EMFs have a deleterious effect on the reproductive systems of both men and women. Research published in Fertility and Sterility found that men who used their cellphones more than 20 times a day had significantly lower sperm counts than those who only used them once a week or less.18
A Path Forward: Embark on Your Own Digital Detox
Haidt suggests adopting the following tips as “norms” to help break smartphone addiction in children and teens:19
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- No smartphones before high school (around age 14)
- No social media accounts until age 16
- Phone-free schools with restricted or zero use during the school day
- Give kids far more independence, free play and responsibility in the real world
“If we do those four things, we can actually fix this problem in the next year or two,” Haidt said. “We’re not going to burn the technology, [but] we need to delay it.”20 However, even as an adult, taking digital detoxes and using your devices in moderation — with steps in place to reduce your EMF exposure — is important.
For teenagers looking to embark on a digital detox, it’s important to approach the process gradually and set realistic goals, like implementing a step-by-step reduction in screen time. Start by identifying your current usage patterns and the specific apps or activities that consume most of your time.
Then, set clear boundaries for when and how long you’ll use your devices each day. It’s also helpful to create “no-phone zones” in your home, such as the dinner table and your bedroom, to cultivate spaces that are completely free from digital distractions. To make your digital detox more effective and enjoyable, try replacing screen time with alternative activities. Here are some ideas to get you started:
- Engage in physical activities — Join a sports team, go for bike rides or daily walks, or try yoga
- Explore creative hobbies — Learn to play an instrument, try painting or start writing
- Spend time in nature — Go for hikes, have a picnic in the park or start a vegetable garden
- Connect with friends in person — Organize game nights, study groups or just hang out
- Learn a new skill — Take up cooking, photography or a foreign language
- Practice mindfulness — Try meditation or journaling to reflect on your experiences
- Read books — Visit your local library and discover new genres or authors
- Volunteer in your community — Find causes you care about and contribute your time
By gradually reducing your screen time and filling those hours with engaging, offline activities, you can develop a more mindful relationship with digital devices while improving your overall physical and mental well-being.
- 1, 2, 4, 5, 19, 20 Children’s Health Defense, The Defender August 13, 2024
- 3 The Anxious Generation March 2, 2024
- 6, 7, 8, 9 Behav Sci (Basel). 2023 Dec; 13(12): 1004
- 10, 11, 12, 13, 14, 15 Cureus. 2024 Apr; 16(4): e58719
- 16 Environmental Research June 15, 2024, Volume 251, Part 1, 118634, Results
- 17 International Journal of Environmental Research and Public Health 2020, 17(21), 8079; doi: 10.3390/ijerph17218079
- 18 Fertility and Sterility December 2023 Epub ahead of print
Five Things New “Preppers” Forget When Getting Ready for Bad Times Ahead
The preparedness community is growing faster than it has in decades. Even during peak times such as Y2K, the economic downturn of 2008, and Covid, the vast majority of Americans made sure they had plenty of toilet paper but didn’t really stockpile anything else.
Things have changed. There’s a growing anxiety in this presidential election year that has prompted more Americans to get prepared for crazy events in the future. Some of it is being driven by fearmongers, but there are valid concerns with the economy, food supply, pharmaceuticals, the energy grid, and mass rioting that have pushed average Americans into “prepper” mode.
There are degrees of preparedness. One does not have to be a full-blown “doomsday prepper” living off-grid in a secure Montana bunker in order to be ahead of the curve. In many ways, preparedness isn’t about being able to perfectly handle every conceivable situation. It’s about being less dependent on government for as long as possible. Those who have proper “preps” will not be waiting for FEMA to distribute emergency supplies to the desperate masses.
Below are five things people new to preparedness (and sometimes even those with experience) often forget as they get ready. All five are common sense notions that do not rely on doomsday in order to be useful. It may be nice to own a tank during the apocalypse but there’s not much you can do with it until things get really crazy. The recommendations below can have places in the lives of average Americans whether doomsday comes or not.
Note: The information provided by this publication or any related communications is for informational purposes only and should not be considered as financial advice. We do not provide personalized investment, financial, or legal advice.
Secured Wealth
Whether in the bank or held in a retirement account, most Americans feel that their life’s savings is relatively secure. At least they did until the last couple of years when de-banking, geopolitical turmoil, and the threat of Central Bank Digital Currencies reared their ugly heads.
It behooves Americans to diversify their holdings. If there’s a triggering event or series of events that cripple the financial systems or devalue the U.S. Dollar, wealth can evaporate quickly. To hedge against potential turmoil, many Americans are looking in two directions: Crypto and physical precious metals.
There are huge advantages to cryptocurrencies, but there are also inherent risks because “virtual” money can become challenging to spend. Add in the push by central banks and governments to regulate or even replace cryptocurrencies with their own versions they control and the risks amplify. There’s nothing wrong with cryptocurrencies today but things can change rapidly.
As for physical precious metals, many Americans pay cash to keep plenty on hand in their safe. Rolling over or transferring retirement accounts into self-directed IRAs is also a popular option, but there are caveats. It can often take weeks or even months to get the gold and silver shipped if the owner chooses to close their account. This is why Genesis Gold Group stands out. Their relationship with the depositories allows for rapid closure and shipping, often in less than 10 days from the time the account holder makes their move. This can come in handy if things appear to be heading south.
Lots of Potable Water
One of the biggest shocks that hit new preppers is understanding how much potable water they need in order to survive. Experts claim one gallon of water per person per day is necessary. Even the most conservative estimates put it at over half-a-gallon. That means that for a family of four, they’ll need around 120 gallons of water to survive for a month if the taps turn off and the stores empty out.
Being near a fresh water source, whether it’s a river, lake, or well, is a best practice among experienced preppers. It’s necessary to have a water filter as well, even if the taps are still working. Many refuse to drink tap water even when there is no emergency. Berkey was our previous favorite but they’re under attack from regulators so the Alexapure systems are solid replacements.
For those in the city or away from fresh water sources, storage is the best option. This can be challenging because proper water storage containers take up a lot of room and are difficult to move if the need arises. For “bug in” situations, having a larger container that stores hundreds or even thousands of gallons is better than stacking 1-5 gallon containers. Unfortunately, they won’t be easily transportable and they can cost a lot to install.
Water is critical. If chaos erupts and water infrastructure is compromised, having a large backup supply can be lifesaving.
Pharmaceuticals and Medical Supplies
There are multiple threats specific to the medical supply chain. With Chinese and Indian imports accounting for over 90% of pharmaceutical ingredients in the United States, deteriorating relations could make it impossible to get the medicines and antibiotics many of us need.
Stocking up many prescription medications can be hard. Doctors generally do not like to prescribe large batches of drugs even if they are shelf-stable for extended periods of time. It is a best practice to ask your doctor if they can prescribe a larger amount. Today, some are sympathetic to concerns about pharmacies running out or becoming inaccessible. Tell them your concerns. It’s worth a shot. The worst they can do is say no.
If your doctor is unwilling to help you stock up on medicines, then Jase Medical is a good alternative. Through telehealth, they can prescribe daily meds or antibiotics that are shipped to your door. As proponents of medical freedom, they empathize with those who want to have enough medical supplies on hand in case things go wrong.
Energy Sources
The vast majority of Americans are locked into the grid. This has proven to be a massive liability when the grid goes down. Unfortunately, there are no inexpensive remedies.
Those living off-grid had to either spend a lot of money or effort (or both) to get their alternative energy sources like solar set up. For those who do not want to go so far, it’s still a best practice to have backup power sources. Diesel generators and portable solar panels are the two most popular, and while they’re not inexpensive they are not out of reach of most Americans who are concerned about being without power for extended periods of time.
Natural gas is another necessity for many, but that’s far more challenging to replace. Having alternatives for heating and cooking that can be powered if gas and electric grids go down is important. Have a backup for items that require power such as manual can openers. If you’re stuck eating canned foods for a while and all you have is an electric opener, you’ll have problems.
Don’t Forget the Protein
When most think about “prepping,” they think about their food supply. More Americans are turning to gardening and homesteading as ways to produce their own food. Others are working with local farmers and ranchers to purchase directly from the sources. This is a good idea whether doomsday comes or not, but it’s particularly important if the food supply chain is broken.
Most grocery stores have about one to two weeks worth of food, as do most American households. Grocers rely heavily on truckers to receive their ongoing shipments. In a crisis, the current process can fail. It behooves Americans for multiple reasons to localize their food purchases as much as possible.
Long-term storage is another popular option. Canned foods, MREs, and freeze dried meals are selling out quickly even as prices rise. But one component that is conspicuously absent in shelf-stable food is high-quality protein. Most survival food companies offer low quality “protein buckets” or cans of meat, but they are often barely edible.
Prepper All-Naturals offers premium cuts of steak that have been cooked sous vide and freeze dried to give them a 25-year shelf life. They offer Ribeye, NY Strip, and Tenderloin among others.
Having buckets of beans and rice is a good start, but keeping a solid supply of high-quality protein isn’t just healthier. It can help a family maintain normalcy through crises.
Prepare Without Fear
With all the challenges we face as Americans today, it can be emotionally draining. Citizens are scared and there’s nothing irrational about their concerns. Being prepared and making lifestyle changes to secure necessities can go a long way toward overcoming the fears that plague us. We should hope and pray for the best but prepare for the worst. And if the worst does come, then knowing we did what we could to be ready for it will help us face those challenges with confidence.