The use of digital devices, including computers, tablets, and smartphones, is deeply ingrained in our daily lives. However, it can get to a point where it begins to negatively impact your health, affecting your memory, focus, and emotional regulation.
We spoke with our Chief Medical Officer, Sohaib Imtiaz, MD, about the impact of excessive digital device use and whether a digital detox actually benefits our brains.
*This interview has been edited and condensed for clarity.
Q: How does reliance on digital technology impact your brain health, and can a digital detox help fix it?
Imtiaz: Digital technology isn’t inherently good or bad for your brain. It really depends on the type, duration, and nature of the engagement you have with anything digital.
Research suggests that moderate, active digital engagement can actually support cognitive function, while too much passive screen time is linked to cognitive deficits, structural brain changes, and an increased risk of neurodegenerative diseases like Alzheimer’s.
Passive screen time, like watching TV, is associated with a higher risk of dementia, stroke, Parkinson’s disease, and a reduced volume of the hippocampus—your brain’s memory center.
By contrast, active screen time, like emailing, word processing, cognitive games, or web browsing, shows protective effects, with reduced risk of dementia, Parkinson’s disease, and depression. Computer use is also positively associated with your hippocampal volume.
How Does a Digital Detox Help?
A digital detox basically gives your brain time to rest and recover, which we’re finding is actually significant in preventing long-term brain deterioration.
The specific neurobiological mechanisms during these detox periods remain understudied, so we don’t know exactly what’s happening during a digital detox. But we do know that it appears to reduce the cognitive overload that people experience and improve their subjective psychological well-being.
What Does ‘Rewiring Your Brain’ Really Mean?
“Rewiring your brain” is an interesting concept. As humans, we’re not primed for the constant spikes of dopamine and cortisol that occur when using digital devices. The more stimulation we give our body (i.e., through screens), the more stimulation our brain starts to crave. As you begin to reduce screen time, your body becomes less dependent on it.
With a digital detox, you reduce these dopamine spikes, allowing you to start feeling more satisfaction from slower, real-world experiences. You become less compulsive and begin to see improvements in memory and focus; your stress circuits calm down, and your emotional regulation improves.
How to Strike a Healthy Balance of Screen Time
You should aim for under two hours of recreational screen time per day, which includes social media, streaming, and browsing.
If you can’t avoid digital devices altogether, start by mindfully engaging in active rather than passive use whenever possible. Limit Netflix time and scrolling social media mindlessly, and try to use the computer for activities that are more cognitively stimulating.
You can also mitigate the effects of excessive screen time by taking longer breaks between uses, allowing your brain time to rest and recover.
If you’re turning to your digital device out of boredom, try to fill your downtime with physical activity instead of screen time.