Digital Declutter: How Your Devices Are Quietly Affecting Your Body And Brain

Last week, a friend told me she reached for her phone the moment she woke up, only to realize she’d spent 40 minutes scrolling before even getting out of bed. She laughed, but also admitted she felt drained, achy, and oddly anxious all day. Her story is hardly unique; in fact, it’s the modern norm.

Dr Aparna Santhanam, Dermatologist and Holistic Wellness Coach shares, “Screens have become so stitched into daily life that we rarely question their silent toll. On the body, they show up as eyestrain, dry eyes, headaches, stiff necks, and aching backs from endless hunching. Blue light from devices tricks the brain into staying awake, cutting into the deep rest we desperately need. Over time, these small discomforts pile up into fatigue and chronic

issues.”

The brain carries its own hidden burden. Constant notifications splinter focus and make true concentration scarce. “The dopamine “buzz” from scrolling mimics addictive cycles, leaving us restless without our phones, yet oddly unsatisfied with them. Many of us end up overstimulated, under-rested, and emotionally drained,” adds Dr Santhanam.

The answer isn’t to throw away our devices, it’s to gently rebalance our relationship with them. Small, thoughtful steps can go a long way in protecting both mind and body.

Five Simple Mitigators for Digital Declutter

1. Tech-Free Mornings: Let your mind wake up before your phone does. Ensure no screens for the first 30 minutes of your day .

2. 20-20-20 Rule: Every 20 minutes, look 20 feet away for 20 seconds to ease eye strain.

3. Screen Curfew: Switch off devices an hour before bed to restore natural sleep cycles.

4. Posture Pause: Stand, stretch, or walk for two minutes every hour to reset your body.

5. Notification Audit: Silence non-essential alerts to remind yourself that your focus is precious.

Digital decluttering is not about deprivation but about freedom and creating space for clarity, energy and presence in the real world.