How to Do a Digital Detox in the Summer of 2025

In the Netherlands it seems that everyone is always busy. Work, study, hobbies, sports and children compete with each other for attention. Secretly, a lot of screen time is added to that. On average, Dutch people have a screen time of 5.5 hours per day. Time to drastically reduce that number in the summer.

Set your intention, find your motivation

Start with a clear intention. The term “digital detox” may have been flying around your ears lately, but it’s more than just a buzzword, provided you do it with a clear purpose.

Ultimately, a digital detox is part of a broader, mindful approach to technology. Just as we use anti-virus software to protect our computers from malware, or install a VPN to protect our data from prying hackers and data thieves, we can also use detox moments to protect ourselves from the constant information barrage and endless doomscroll that so many of us find ourselves in.

So before you make a drastic change, ask yourself: why do I actually want this?

Do you want to spend more time with your partner, children or friends? Stop comparing yourself to social media influencers? Give your mind a break from all the world news? Maybe all at once. Whatever your motivation is, write it down, think about it consciously and keep it in mind. Then you will keep it up much longer.

The best tips for reducing screen time

If it is difficult to reduce screen time, it is advisable to apply the following tips:

• Leave the phone at home sometimes - You don't have to take your mobile phone everywhere. Even to the supermarket, leave the phone at home, walking in the woods is also less fun with a phone and on a date a phone is even rude.

• Use the phone only in a specific place - Do not use the phone in the bedroom, but leave it in the living room or kitchen. Also, use the phone only in that place at home.

• Remove unnecessary apps - Make the smartphone something that is mainly practical. Remove apps like Pinterest and a calorie tracker that make the phone even more often.

• Take a social media break - It is good to spend less time on social media. If going cold turkey is not an option, it is advisable to set a time limit.

• No screen time on the toilet or while eating - Try to be in the here and now and accept that sometimes being alone with your own thoughts is okay.

• Make the phone less attractive - Choose the most boring background imaginable and avoid nice pictures, but nice cases are also not recommended.

• Use your phone's settings for help - Using your phone's settings can help reduce screen time. More on that in a moment.

Adjust the phone settings

A really good way to help with a detox is to adjust the settings on your phone. There are probably more functions than are generally known.

• Set time limits per app - Set time limits . On iPhones this is very easy. It is also possible to install a specific app for this.

• Turn off notifications - Prevent reaching for your phone for every app or social media message. Turn off message and push notifications.

• Set the right mode - It is possible to set a mode for do not disturb, bedtime and when you need to focus.

• Set Grayscale - Grayscale makes the phone less attractive.

Finally, it is advisable to gain insight into screen usage. For many people this is quite a shock and a real eye-opener. Some phones make this insightful, but it is also possible to use an app for less screen time to download.

Take the test 👉 How digitally addicted are you?

Image: Unsplash