BYU–Hawaii voices and global research highlight how unplugging restores clarity, balance and human connection in an age of constant scrolling
On average, students use their smartphones over six hours per day and picked up their phones 113 times, according to a study from the National Library of Medicine on “Stress and Mood Associations with Smartphone Use in University Students: A 12-Week Longitudinal Study” by Abigail Bradley and Andrea Howard in 2023. “Stress, negative mood, poor well-being and ill mental health in young people are functions of ongoing person-environment interactions that include smartphones as a context of daily life,” the site says.
Cost of constant connectivity
Brown University Health describes digital detox as a time period for an individual to stay away from the devices and social media sites that have become an integral part of life. “The goal is to experience real life without distractions, personally reconnect with others and take time to de-stress and step away from constant connectedness,” the site explains.
In a story written by CNBC about Microsoft’s CEO Bill Gates, the tech pioneer took himself to a form of an annual digital retreat he called “Think Weeks”. “He isolates himself in a cabin in the Pacific Northwest to read, write and reflect without interruption. During those quiet times, he often developed groundbreaking ideas, including the early foundations for Internet Explorer,” the site says.
I learned to use technology as a tool rather than letting it use me.
Balance through boundaries
For Lily Mae Rich, a junior majoring in elementary education from South Carolina, unplugging is not about isolation but intentional living. “I love social media, but I didn’t grow up with it,” she said. “I learned to use technology as a tool rather than letting it use me.”
Further, Rich said she has since adopted what she calls “digital mindfulness.” Her phone is in grayscale, her social media apps are deleted, and her daily use average is around two hours. “When I’m not distracted, I feel anxious, experience less comparison and FOMO, and feel more present,” she added.
Her habits reflect what researchers Subhendu Bhattacharya and Sona Raghuvanshi observed in their 2019 study called “Digital Detoxification: A Pressing Need for Restoring Balance in Tech-Driven Life”. They described that while technology enhances education, entertainment and exploration, excessive dependence can be detrimental for users. “Chronic tech reliance makes it difficult to survive without digital devices. We urge individuals to restore balance through deliberate self-control,” they explained.
Rich said “restorative activities” are ways to find balance in a person’s life. “Scrolling can feel like a break, but it is often filled with political or controversial contents,” she said. “I enjoy engaging in hobbies like reading physical books, water coloring, sewing and journaling. These activities give me a sense of accomplishment and peace.”
Rethinking technology's role
Joel Campbell, a visiting faculty member in the Faculty of Arts & Letters, said the issue of technology and social media use goes beyond individual distraction because it shapes how people think, communicate and relate to one another. “Digital distraction is the incessant psychological need to be on our phones,” he explained. “The fear of being out of the loop or FOMO contributes to it.”
Campbell said social media’s design to trap users with endless scrolling and emotionally charged content creates a feedback loop that can lead to irritability, anxiety and even burnout. “Unlike television or newspapers, which you only interact with at a certain pace, phones are carried with us every moment,” he explained.
Campbell said he was once active on X, formerly known as Twitter, but decided to step away when he noticed how easily it fueled frustration. “I call it a dumpster fire or a cesspool. And most things on the app did not go with my beliefs as a latter-day saint,” he added.
Campbell encouraged students to try media fasts and temporarily deletes apps, tracking phone use or keep a media diary. “Being aware of how we use and spend time with technology is key,” he explained.
Once one’s habits are understood, you can choose meaningful activities to switch doomscrolling with.