After a traumatic breakup, my phone became both a lifeline and a trap.
At first, I clung to it. I scrolled endlessly — looking for something, anything, to distract me from the pain. Videos about breakups, attachment styles, and tarot readers telling me he’ll come back on Friday at exactly 19:34 (spoiler: he did not) became my weird form of comfort. But the more I scrolled, the more drained and disconnected I felt. I wasn’t healing — I was just numbing. And it hit me one night when I couldn’t sleep, lying in bed with sore eyes and a heavy heart, still clinging to a screen.
That’s when I knew: I needed a digital detox.
Not a dramatic throw-your-phone-away kind of thing — but small, intentional changes that would bring me back to myself. Here’s what helped me reclaim my peace:
1. Muting, Unfollowing & Setting Boundaries
At first, it felt harsh to mute people — especially those close to my old life. But it wasn’t about them; it was about protecting my space. I muted my ex, some mutuals, and even pages that kept feeding me “healing content” that actually just reopened wounds. At some point I even unfollowed him – not because I wanted to hurt him, but because I wanted to heal my wounds. I started setting time limits on my apps with a screen time tracker, and it reminded me gently when I was slipping back into the scroll.
It’s okay to curate your space. Healing doesn’t require constant exposure — sometimes, it asks for distance.
2. Protecting My Sleep with Less Screen Time
One of the biggest shifts? Sleeping better. No more scrolling until 2AM, lost in a rabbit hole of sadness and overstimulation. I started putting my phone on “Do Not Disturb” an hour before bed and used blue light blocking glasses when I had to use it late. The difference in how rested and calm I felt in the morning was incredible. I also swapped doom-scrolling for a soft light and a book. Something about it felt so…gentle. So kind.
3. Replacing Mindless Scrolling with Intentional Reading
Instead of grabbing my phone first thing in the morning, I started reading just a few pages of a book I loved. Whether it was poetry, fiction, or even self-help, it grounded me way more than Instagram ever could. I started my mornings and ended my evenings with something nourishing instead of triggering.
Even just 10 pages can set a completely different tone for your day.
4. Creating Tech-Free Rituals & Spaces
My bedroom became my safe zone — no phone after 10PM. I created a cozy little corner with candles, soft blankets, and calming scents. Even if I only sat there for five minutes to breathe, it reminded me: I’m allowed to pause. To exist without notifications. To be with myself.
This detox wasn’t about cutting off from the world. It was about coming back to me – or as Taylor Swift said “No one’s heard from me for months – I’m better that I ever was”.
Healing requires presence. And presence is impossible when your mind is always somewhere else — in someone else’s story, on someone else’s feed.
If you’re feeling overstimulated, anxious, or just not like yourself lately… maybe it’s time to put your phone down and take your power back. You don’t need to disappear — just reconnect.
You deserve to feel peace, not pressure.
Being mindful of my digital habits allowed me to reconnect with myself and the present moment. If you’ve been feeling mentally exhausted, a digital detox might be exactly what you need.
Dear Self, Breathe. 
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