Three Signs You Need A Digital Reset (And How Tech Breaks Improve Your Ability To Lead)

By Laurel Donnellan (Originally published on Forbes.com) 

We live in an era where being reachable is often mistaken for being valuable. Yet research now shows that constant connectivity erodes focus, drains mental energy, and quietly undermines performance at work. A tech cleanse is not about abandoning your devices; it is about reclaiming your attention so that technology serves your best work instead of sabotaging it.

1. You reach for your phone before you brush your teeth

If your first instinct in the morning is to grab your phone, your nervous system is likely entering a state of alert before you have had a chance to regulate yourself. Excessive screen time has been linked to higher stress, poorer sleep, and decreased cognitive function—all of which impair productivity. When work messages or news alerts are the first things you see in the morning, your brain is primed for reactivity rather than intentional focus.

Reset practice: Create a “30-minute” ritual with no screens: breathe, stretch, journal, step outside, or have your coffee, BEFORE you engage with screens. Evidence from digital detox programs suggests that even small, consistent breaks from devices can improve attention and emotional regulation, which in turn support better problem-solving and more effective work. Treat your morning as a calibration period for your mind, not a sprint into your inbox.

2. Silence feels uncomfortable

If you fill every pause—elevators, lines, lunch breaks—with scrolling, your mind may be starved of the quiet it needs to recover and integrate. Digital overload contributes to anxiety and mental fatigue, and research on digital detoxes shows that reducing screen time improves mood, reduces symptoms of anxiety and depression, and enhances overall well-being. Silence and stillness are not unproductive; they are often where your deepest insights incubate.

Reset practice: Design “micro detox” windows throughout the day: no phone during meals, walks without earbuds, or five-minute breaks where you simply look out a window. A meta-analysis of micro-breaks at work found that brief, regular interruptions from task demands enhance well-being and can help sustain performance, particularly on less demanding tasks. In other words, structured pauses are not a luxury; they are part of how high performers protect their capacity to contribute.​

3. You confuse activity with progress

Technology can create a dangerous illusion of productivity: full calendars, endless notifications, and perfectly organized task boards that never translate into meaningful outcomes. Studies on digital friction show that non-performant tools and constant tech disruptions can cost employees several hours of productive time every week. Employees report that too many tools—and too many interruptions—drive frustration and reduce their ability to focus on work that matters.

Reset practice: Protect at least one daily “deep work” block—60 to 90 minutes without notifications, inbox checks, or app-switching. Reviews of digital detox interventions suggest that temporarily avoiding digital media improves concentration and information processing efficiency, supporting more complex thinking and creativity. In practice, that can mean finishing a proposal in one sitting, designing a better strategy, or having a truly present conversation with a client or colleague.

Why Tech Breaks Help You Lead Better

For leaders, entrepreneurs, and creators, the stakes are especially high. Always-on culture can blur boundaries, drive chronic stress, and appear to be engagement, but in actuality, undermines real performance. When you normalize tech breaks—for yourself and your team—you signal that output quality, mental clarity, and sustainable pace matter more than constant availability.

Research reviews describe digital detox as a way to improve productivity, restore attention, reduce stress, and enhance self-reflection, all of which contribute to deeper well-being and stronger decision-making. When you step away from the screen, you are not disconnecting from your responsibilities; you are reconnecting with the mental and emotional resources that allow you to meet them wisely.

If you feel you need more support, wellness spas are now offering Low Tech Retreats a help you detox from devices while focusing on your overall mental and physical health. For example, Canyon Ranch Tucson is offering a Mindful Reset Week on April 13-19, 2026.