Teens and Technology: A Guide to Digital 'Detoxing'

This post was co-authored by Michelle Gorea and Vincenzo Alaimo.

For better or for worse, TikTok, Snapchat, Instagram, Facebook, and Twitter—among other social media applications—all permeate many teens' daily lives and shape their routine habits. At times, teens' constant connectivity to smartphones and social media might even cause young people to have difficulty disconnecting from technologies, potentially causing what many scholars and journalists cite as leading to increased smartphone dependence. Concerns regarding privacy and safety are often entangled with conceptualizations about being constantly connected, "always-on," or dependent on technology, which are frequently perpetuated by parents, guardians, educators, and popular culture.

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So, do teens know how to disengage from their social media networks when desired? According to Erin, a 15-year-old Canadian high school student, the answer to the above-posed question is no. Erin explains that although she gets plenty of education surrounding technology, privacy, surveillance, and safety from classes at school and from her parents at home, she still feels considerable anxiety surrounding her social media use because she does not know how to disconnect. This sentiment mirrors that of many young people who regularly use social media applications. This demonstrates that although teens may be educated about privacy and surveillance surrounding their favorite social media apps, many teens do not receive enough guidance regarding how to practically disengage from their social media networks (and associated anxieties) without fully disconnecting. With all of this information circulating surrounding technology, smartphones, and social media, how much is too much and when to disconnect, or digitally detox if desired, can be confusing and even overwhelming for many young people.

The Desire for Digital Detox

When using social media platforms, many young people possess the necessary skill to navigate the platform, change platform privacy settings, use coded language to navigate across diverse audiences so that parents might not understand conversations that are hidden in plain sight, and selectively share information to keep their ‘private’ information private. Oftentimes, rather than teens and young adults being fearful of new media technologies and the potential dangers bound up with these devices, many manage, negotiate, and navigate their privacy and safety in digital environments with confidence, control, and knowledge. However, for many young people, the use of digital devices is a significant source of anxiety, and many do not possess the necessary skills to disconnect, ‘detox,’ or ‘cleanse’ from the digital devices and the digital practices associated with these anxieties.

As discussed in a previous post, many young people desire more education and information surrounding realistic ways to disengage from social media use, either as a temporary break or as a longer-term lifestyle change. For example, Erin felt so anxious about the constant pressure that she felt that social media had become a “controlling force” in her life. She explained: “I was like always constantly worrying about my followers, my likes and it was kind of … it was a little bit toxic to be in the mindset.” This “toxic mindset” is what prompted Erin to take a break, or detox, from social media and her smartphone altogether. As demonstrated by Erin’s tension, achieving the desired balance between digital connection and disconnection is easier said than done. So how does one go about practicing digital disconnection, or digital detoxing, in their everyday life? Based on our observations and discussions with young people, below are some methods of digital detoxing that may be helpful.

1. Set Screen Time

It is important to set a daily limit of time spent using smart devices for social media. This can help teens and young adults set healthy boundaries for their usage and encourage disconnection without fully missing out on social activities, avoiding the dreaded FOMO (fear of missing out), which many teens cite as a reason for remaining constantly connected. Recently introduced to both Apple and Android devices are screen time features that indicate how long one has been using their device. It also breaks down usage by app, letting the user know exactly how long they have spent using each application in a given week or day. It is always humbling to find out that the five minutes that you thought you spent scrolling through TikTok videos was more like 50 minutes. While there is certainly nothing wrong with using smart devices for leisure and connecting with online communities, limiting one’s time connected to the device can decrease FOMO and feelings of anxiety associated with constant connectivity. For example, Leslie, a 20-year-old university student, explained that she “zoned out for 25 minutes” while scrolling through social media. This left her feeling “frustrated” because she felt as though she wasted her time mindlessly scrolling when she could have used her time more efficiently.

2. Set Up and Down Times for Device Use

Getting into a habit of knowing when to put down the device can help teens disconnect from their social media networks and dissociate from behaviours associated with social media anxiety, such as zoned-out scrolling. Down times may be during meals, an hour before bedtime, or as Sharon, a 16-year-old high school student planned an organized device-free get-together with friends. While uptimes may be used as a break after or between schoolwork, like Kristen, an 18-year-old university student who scrolls through Instagram as a 15-minute study break between cramming for exams.

3. Setting a Good Example (and Sticking to It!)

Parents can play a part in teens’ disconnecting from their devices by setting a good example for "responsible" device usage. Parents may set up and down times or set screen time limits, but it is important to also follow the rules that they themselves set. Many teens mention that parents breaking their own technology rules was one of the reasons they felt more lenient with breaking their device rules. Rather than setting a ‘no phone rule’ at dinnertime and breaking it ‘if it is a work email’ (we all know we do this one), consistency is often key. Setting the expectation and living the expectation. For example, Bailey, a 15-year-old high school student explained that at one time she was required to ask permission if she wanted to download a new social media application. This helped her keep on top of her device use, perhaps because she was communicating and having discussions about her social media use, resulting in more thoughtful engagement. But as time went on, that rule just “sort of died out”. When Bailey reflected on why this might be, she said that her mother had disregarded many of the rules that she had originally set. This could be a result of the increasing pace of change across smart technologies, where parents find it difficult (and time-consuming) to keep up with new platforms and social expectations.

As we know, social media use can be difficult and even stressful for all of us. What is important to remember is that many teens are aware of the risks associated with smart device use because they are often immersed in it on a daily basis. Technology (and the associated risks) has become a ubiquitous component of our everyday lives. But what tends to be lacking are discussions and suggestions surrounding young people’s desire for a brief break or ‘detox’ from social media, rather than focusing on total disconnection.

Vincenzo Alaimo is a researcher and university instructor with expertise in the areas of privacy, surveillance, and smart city technologies.