Whether it is for a few days, a weekend, or even just a few hours, taking time away from screens can have a noticeable effect on your focus, mood and overall well-being. Known as a digital detox, this conscious break from devices and notifications is becoming more important as our work, social and personal lives shift increasingly online.
Research covering ten years of studies found that digital detoxes can improve sleep quality, life satisfaction and mental health, while reducing anxiety, stress, depression and phone dependency. Digital detoxes also help restore the brain’s ability to focus deeply, something that is easily eroded by constant notifications and multitasking.
Brandon Muller, Technical Expert for the MEA region at Kaspersky, says South Africans may have much to gain from rethinking their digital habits.
“According to research by Meltwater, South African Internet users spend an average of nine hours and 37 minutes online every day. That is significantly higher than the global average of six hours, 38 minutes. This shows just how deeply devices are woven into our lives, and why it’s worth securing them and taking a break from them every so often.”
Rianette Leibowitz, cyber wellness expert, says; “By taking charge of our digital habits, we can manage the balance between juggling online activities and meaningful screen-free moments. It is important to be intentional about creating opportunities to disconnect from devices and to connect with yourself, people, pets, and the environment. It is also perfectly acceptable to set boundaries because you do not need to be available 24/7 for everyone. Your digital detox does not have to only be planned for a long-awaited holiday, because you can also benefit daily by taking breaks and moving your eyes from screens to the sky, make eye contact with someone or a pet, or just close them and breathe. Dinner time is the perfect time to be present and purposefully check-in with your loved ones.”
Building better habits
A full digital detox, where a person goes entirely offline, may not be realistic for everyone. But you can still take small steps that create space away from devices without disrupting your work or social life.
Here are some ways to get started:
- Using built-in phone settings to limit the time you spend on distracting apps.
- Turning off non-essential notifications for a set period each day.
- Avoid the habit of checking emails or messages the moment they arrive.
- Creating “tech-free zones” at home, such as the dinner table or bedroom.
If you are travelling or taking time off, these same principles apply. Limiting social media posts in real time, using secure connections, and letting colleagues or family know you are offline for a while can help you relax without worrying about your devices or data.
Keep your digital life safe while you switch off
Whether your digital detox is short or long, it is worth securing your online accounts and devices, so you do not return to unwelcome surprises.
- Make backups. It is advised to create up-to-date backups of important files stored both locally and online, and keep more than just one copy.
- Enable two-factor authentication (2FA) wherever possible so that logging in requires a one-time code. Keep in mind that codes sent via SMS are not secure. So, for critical accounts (banks, email, social networks, ecosystem accounts like Google and Apple), switch to an authenticator app wherever you can. A password manager program can help here, too.
- Strengthen your passwords. Review your critically important accounts: online banking, government service portals, crypto wallets, and so on. Replace weak passwords with unique and strong ones. Kaspersky Password Manager can generate and remember them for you.
- Install security updates. Update the operating systems, apps, and firmware on all your gadgets to the latest versions. Patches fix known vulnerabilities and lower the chances of a successful cyberattack.
- Protect your devices. Make sure your computer, tablet and smartphone are protected with reliable security software, like Kaspersky Premium.
- Review your subscriptions. Make a list of subscriptions to pause or cancel completely while you take your digital detox. And conversely, make sure the services that require ongoing payments are linked to an account with enough funds to cover them during your detox. Also, check how long your data is retained after suspending a subscription.
“Even if you cannot go completely offline, making deliberate choices about when and how you engage with your devices can help you feel more in control and present in your day-to-day life,” says Muller.
For more on staying safe online while enjoying a digital detox, visit https://www.kaspersky.co.za/blog/safe-digital-detox-2025/34558/
