Digital detox means consciously and temporarily breaking away from smartphones, social networks, and other digital applications. Anyone planning such a break does not have to throw the phone into the sea or spend a week in a radio silence. Often, a clear framework is enough: an evening, a day, or a weekend without constantly checking the display.
The fact that this is not easy for many people is shown by a figure: According to a representative survey by the digital association Bitkom (calendar weeks 1 to 5 of the year 2026; 1,006 respondents aged 16 and over), people in Germany use their smartphones on average around 180 minutes per day; in 2024 it was about 150 minutes. In this article you will read what the term means, what studies show, and where its limits lie; how to start using it in everyday life, and how a break in the Southern Black Forest can be achieved.
Digital Detox: what lies behind it
This refers to a voluntary, time-limited abstinence. In its surveys, Bitkom speaks of „digital fasting.“ This can affect the smartphone, but also games, social networks, streaming services, or online shopping. There is no uniform procedure; everyone decides for themselves what they will abstain from and for how long.
How widespread is digital detox?
According to Bitkom (press release from January 2, 2026; telephone survey of 1,002 people aged 16 and over in calendar weeks 41 to 46 of 2025): 27 percent of people who usually use digital devices plan to undergo a digital detox for 2026. On average, about three days are planned. For comparison: In 2025, 36 percent had such a break (on average six days), in 2024 it was 41 percent (on average a week).
It is remarkable how rare it is to completely forgo digital devices and applications: Only 5 percent of planners want to do without all digital devices and applications. Computer games were most frequently mentioned (55 percent), followed by social networks (48 percent) and online shopping (42 percent). Sebastian Klöß, an expert at the Bitkom institute, is quoted as saying that even short periods offline could be enough.
What studies on digital detox say
The research is young, and the results are not clearly generalizable. Two studies are frequently mentioned. Both have significant limitations that we will highlight here.
Two weeks without mobile internet
In a study (Castelo and colleagues) published in the journal PNAS Nexus in 2025 and pre-registered (Castelo and colleagues), 467 iPhone users blocked mobile internet on their phones for two weeks. Their screen time decreased from 314 to 161 minutes per day on average. Subsequently, their subjective well-being, self-reported mental health, and ability to maintain attention for extended periods of time improved on average.
The authors themselves cite limitations: Only about a quarter of the participants met the set threshold for blocking, around 30 percent dropped out over the course of the study, most results are based on self-reported data, and the participants wanted to reduce their use anyway. Therefore, expectation effects cannot be ruled out.
Fewer social media
A study by the University of Pennsylvania (Hunt and colleagues, 2018, Journal of Social and Clinical Psychology) limited the use of Facebook, Instagram, and Snapchat for 143 students aged 18 to 22 for three weeks to ten minutes per platform and day. This group reported less loneliness and fewer depressive symptoms afterwards than the comparison group. The authors point out that the results cannot easily be applied to other age groups or platforms and that the ideal duration of use remains open to discussion.
Our conclusion: The available research suggests that less screen time can be beneficial for some people. However, no guarantees or firm promises can be derived from this. If you experience persistent tension, sleep problems, or a feeling of being unable to control your use, this article is not intended to replace medical or psychological advice.
Digital detox in everyday life: tips for getting started
In a press release (September 2018), BARMER recommends making it clear how much the smartphone costs and developing a personal strategy. The health insurance company BIG lists similar approaches in an overview (published in February 2026 in the „Zahnärztliche Mitteilungen“). Summarizing, the following steps can be deduced from this:
- Turn off push notifications. Both sources mention this as a simple first step.
- Set mobile phone-free times and places. They mention the bedroom and the dining table, as well as conversations with others.
- Use flight mode. Putting the phone into flight mode or into another room for a few hours is a low barrier to entry.
- Do not answer work emails in your free time. This is recommended by BARMER.
- Choose analog alternatives. Alarm clock instead of mobile phone, shopping lists on paper, reading long texts printed out (suggestions from the BIG).
- Set time limits and clean up apps. The BIG mentions the built-in time limits of the phone and the deletion of rarely used apps.
- Test a smartphone-free day. The BIG proposes starting with one day a month and gradually shortening the intervals, preferably together with others.
Start small. If you commit to a full week of abstinence right away and fail after two days, you will quickly lose interest. It is better to have a weekend where the phone is only used during fixed times. Inform family and colleagues in advance and, if necessary, pass on an emergency number; then the decision will be easier to make.
Digital detox on vacation: planning the break well
On vacation, giving up is often easier because there is no daily pressure and the environment offers other attractions. At the same time, it is the moment when you „just check the news“ for a “short time”. A few preliminary considerations can help:
- Determine when you are available (for example, once in the evening) and when you are not.
- Activities without a screen make it easier to give up: walks, the sauna, reading, a shared meal.
- An instruction manual for walks in the forest can be found in our article on Forest bathing, an instruction on how to tread water in our text on Kneippen.
Digital Detox in the Southern Black Forest: Peace and quiet at our hotel
Whether you turn off your phone or use it less often: At the wellness hotel Sonnenhof & Sonnhalde in Ühlingen-Birkendorf, in the southern Black Forest at 800 meters above sea level, you will find many opportunities to have your hands free. Free Wi-Fi is available in our house; whether you use it or not is up to you.
Our wellness area spans over three levels with 450 square meters, plus an additional 1,650 square meters of outdoor space. You will find the panoramic sauna with forest views (Finnish sauna), a textile garden sauna, an organic steam sauna and an indoor pool measuring 84 square meters. The relaxation areas „Garden“ and „Forest View“ feature sun loungers, plus a Kneipp water walk pool, two wellness stations and sunbathing areas. The wellness area is open daily from 9:00 to 20:00. The sauna is accessible from the age of 16.
Those who want to take a break from their head and screen can also book a massage, for example a full-body massage (50 minutes for 76 euros, as of October 2026). We recommend booking in advance before arriving. All treatments and prices can be found on our page Massages in the Black Forest.
In keeping with the theme, our arrangements are perfect. Rest & relaxation and Relaxation days. Read more about our location and the tranquility on site on the page Peace and relaxation in the Black Forest. You can book directly through our website. Book page; The website offers a best price guarantee for this.
Our tip: Leave your smartphone at the entrance to the wellness area in your room when you go there. You decide how to spend your time afterwards.
Frequently asked questions
What does digital detox mean?
The term stands for the conscious, temporary renunciation of digital devices or applications, such as smartphones or social networks. Bitkom also speaks of „digital fasting“.
How long should a digital detox last?
There is no scientifically established ideal duration; the cited study from the University of Pennsylvania left this question explicitly open. According to the Bitkom survey, people plan on average about three days. An evening or a day is sufficient for a start.
Do I have to completely give up the smartphone for this?
No. According to Bitkom, only 5 percent of planners want to do without all digital devices and applications. Many limit themselves to specific areas such as games, social networks, or online shopping.
Does less mobile phone use help with sleeping?
The BARMER recommends banning smartphones from the bedroom at night, citing survey data that suggests that digital media can affect sleep. In the PNAS Nexus study, altered sleep was among the factors that partially explained the better results; however, the authors emphasize that such analyses do not prove a cause-and-effect relationship. If you have persistent sleep problems, you should seek medical advice.
What do I do if I need to be available for work?
Schedule fixed times for checking messages or appoint a representative. BARMER also advises not to answer work-related emails during your free time, if possible.
Sources
- Bitkom: New Year’s resolution – Viertel wants to digitize the economy by 2026 (January 2, 2026)
- Bitkom: The smartphone is used 180 minutes per day (March 5, 2026)
- Castelo et al.: Blocking mobile internet on smartphones improves sustained attention, mental health, and subjective well-being, PNAS Nexus 2025
- University of Pennsylvania study by Hunt et al. (2018): Limiting social media reduces loneliness and depression
- BARMER: Digital Fasting (Press release, September 7, 2018)
- BIG – the health insurance company: tips for digital detox (Zahnärztliche Mitteilungen, 2026)
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