{"id":12352,"date":"2026-10-27T00:38:52","date_gmt":"2026-10-26T23:38:52","guid":{"rendered":"https:\/\/sonnenhof-sonnhalde.de\/de_de\/digital-detox\/"},"modified":"2026-10-27T00:38:52","modified_gmt":"2026-10-26T23:38:52","slug":"digital-detox","status":"publish","type":"post","link":"https:\/\/sonnenhof-sonnhalde.de\/en\/digital-detox\/","title":{"rendered":"Digital Detox: this is how you can take a break from your smartphone"},"content":{"rendered":"

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.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

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Photo: Dg-505<\/a> \/Wikimedia Commons, CC BY 3.0<\/a><\/figcaption><\/figure>\n\n\n\n

Digital Detox: what lies behind it<\/h2>\n\n\n\n

This refers to a voluntary, time-limited abstinence. In its surveys, Bitkom speaks of \u201edigital fasting.\u201c 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.<\/p>\n\n\n\n

How widespread is digital detox?<\/h3>\n\n\n\n

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).<\/p>\n\n\n\n

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 Kl\u00f6\u00df, an expert at the Bitkom institute, is quoted as saying that even short periods offline could be enough.<\/p>\n\n\n\n

What studies on digital detox say<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

Two weeks without mobile internet<\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Fewer social media<\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Digital detox in everyday life: tips for getting started<\/h2>\n\n\n\n

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 \u201eZahn\u00e4rztliche Mitteilungen\u201c). Summarizing, the following steps can be deduced from this:<\/p>\n\n\n\n