Disconnect to Reconnect: Why Stepping Away from Screens May be Necessary to Transform Your Health

Last week, I went on a camping trip—and did something that felt almost radical: I left my phone at home. No emails. No texts. No scrolling. Just fresh air, trees, and the simple joy of being present. I spent time with my spouse, my dogs, hiked, and just did nothing. I read a lot of books (4! whole, 350+ paged books!). What surprised me most wasn’t how much I missed my device—but how little I did and how I felt getting back to old habits and screen time once I returned.

I have been on a mission to reduce my screen time for awhile. Now, I don't count work as screen time - I'm talking about unnecessary phone scrolling, and lost time online.

For a number of months, I was in the contemplation phase : I had intentions of decreasing screen time, but I wasn't making it a reality. I had a deep reflection about why that is. I've come up with the following as to some contributing factors that my efforts didn't result in the decreased screen time I was hoping to achieve. I'm an extrovert (surprise) and my husband and I have different schedules: I work later to accommodate patients after a normal 9-5, and he works earlier 6:45-4:45 an hour outside of the city. Consequently, he needs to go to bed several hours before me. I've been tracking my screen time on my phone, and my hours of phone use are typically accumulated between the time my partner heads to bed, and when I do.

The reason I reach for social media, I think, is the guise of connecting. I am a social person, and like to connect with friends and family. However, due to the nature of these apps, they are addicting and lure you into the scroll cycle. I'm still a work in progress, but this knowledge has really helped me figure out what my triggers are, and how to plan activities that I can do when I'm feeling this way.

The Case for Digital Boundaries

We all know screens are part of modern life—but how much is too much?

On average, people in North America, spend 7 hours and 3 minutes daily on internet and screens: and that doesn’t include work time alone: many people spend up to 8 hours a day on screens at work, followed by 3–4 more hours at home scrolling or streaming.¹

Over time, this chronic digital engagement takes a toll:

• Mental Health: A 2022 systematic review found that excessive screen time is associated with a 28% higher risk of depression, along with increased anxiety and stress levels.²

• Sleep: The blue light from screens suppresses melatonin production, disrupting sleep cycles. In one recent survey, 79% of adults said evening screen use regularly disturbs their sleep.³

• Physical Effects: Prolonged screen use can lead to eye strain, headaches, poor posture, and reduced physical activity.

Simply put, our minds and bodies aren’t built for this much digital noise.

I would challenge you to track your screen time and see what comes up for you. It was a big eye opening moment for me to see the hours of my life I am using/losing on a screen.

Nature: The Antidote to Overstimulation

Stepping outside may seem simple—but it’s one of the most powerful ways to restore balance. Just 10 minutes in nature has been shown to reduce anxiety, improve mood, and enhance focus—even in people with existing mental health conditions.⁴

Research also shows that time in green spaces can:

• Lower blood pressure and cortisol levels⁵

• Improve sleep quality⁶

• Support immune function and reduce inflammation⁷

• Reduce risk of psychiatric disorders over time⁸

This isn’t just about hiking for hours or escaping to a national park (though that’s nice too — and free this summer). Even brief, consistent contact with natural environments—gardens, parks, or tree-lined streets—can help reset your nervous system and replenish your attention.

Tips for Intentional Disconnection

Whether you’re employed or self-employed, here are a few ways to reclaim your time and reduce digital overwhelm:

For Employees

• Micro-nature breaks: Take a 5–10 minute walk outdoors every 90 minutes.

• Practice screen hygiene: Follow the 20‑20‑20 rule—every 20 minutes, look at something 20 feet away for 20 seconds.

• Screen-free meetings: Try walking meetings or no-device check-ins with your team.

• Unplug before bed: Power down screens 1–2 hours before sleep and wind down with a book or quiet ritual.

For Self-Employed Folks

• Define work hours (and stick to them): Set an “end of day” routine that includes shutting down your device.

• Batch your digital tasks: Answer emails, check social media, and review notifications in scheduled blocks rather than constantly.

• Use minimalist tech tools: Enable grayscale mode, turn off non-essential notifications, or try an app like Forest to stay focused.

• Build nature into your workspace: A window view of greenery, a short mid-day walk, or even tending a desk plant can ground you.

Our devices are tools—but they shouldn’t rule our lives. When we step away from the screen, we give ourselves space to breathe, reflect, and reconnect with what really matters: our health, our relationships, and our inner calm.

So the next time you feel overwhelmed by the pings and pressures of digital life, try stepping outside. You might be surprised at how much peace you find when you unplug.

And who knows? You might even leave your phone at home next time too.

📚 References

1. Exploding Topics. Average Screen Time Statistics: 2024 Report. 2024. https://explodingtopics.com/blog/screen-time-stats

2. Twenge JM, Haidt J, et al. High screen media use and mental health in young people: a review. Nat Hum Behav. 2022. https://www.nature.com/articles/s44184-022-00015-6

3. Sleepopolis. 2023 Screen Time and Sleep Survey. https://sleepopolis.com/education/screen-time-and-sleep-survey

4. Neale C, Aspinall P, Roe J. The health benefits of green space: a systematic review. Ecopsychology. 2023;15(1). https://www.liebertpub.com/doi/10.1089/eco.2023.0063

5. Li Q. Effect of forest bathing trips on human immune function. Environ Health Prev Med. 2010;15(1):9–17.

6. Harvard T.H. Chan School of Public Health. How Nature Affects Sleep and Well-being. 2023. https://www.hsph.harvard.edu/news

7. Park BJ, et al. Physiological effects of Shinrin-yoku (forest bathing). Public Health. 2010;124(2):90–96.

8. Engemann K, et al. Residential green space in childhood associated with lower risk of psychiatric disorders. PNAS. 2019;116(11):5188–5193.