On a Monday morning in March, Ishita Kapoor, a 27-year-old marketing executive in Gurugram, did something increasingly rare for her generation: she deleted Instagram, Twitter, LinkedIn, and Facebook from her phone. No farewell post. No explanation. Just silence.
“It started with feeling constantly exhausted,” she said. “Not physically, but mentally—this lingering anxiety and restlessness that I couldn’t explain. I was always ‘online,’ yet never present.”
Kapoor’s experience is not unique. Across India’s digital-native generation, there is a growing recognition that constant connectivity may be taking a toll on mental health. As smartphones become extensions of the self, many are now turning to “digital detoxes”—temporary breaks from social media—to reclaim focus, sleep, and peace of mind.
A Nation Online—and Overwhelmed
India has over 470 million social media users, according to a 2024 report by DataReportal, with many spending 3 to 5 hours a day on various platforms. While these platforms offer information, entertainment, and connection, they also deliver a relentless stream of content—likes, comments, outrage, and curated lives that can leave users overstimulated and emotionally drained.
“There’s increasing evidence that excessive social media use is linked to anxiety, attention deficits, and low mood,” said Dr. Shalini Desai, a Bengaluru-based psychiatrist. “The brain is in a near-constant state of alert, and that comes at a cost.”
A 2023 survey by the Indian Council of Medical Research found that nearly 68% of urban Indian adults under 35 reported symptoms of digital fatigue, ranging from difficulty concentrating to poor sleep.
The Detox: Withdrawal, Then Clarity
Kapoor describes the first 48 hours as surprisingly difficult. She reached for her phone out of habit, only to realize there was nothing to scroll. “It was like quitting sugar,” she said. “My brain was constantly looking for the next dopamine hit.”
But by the third day, the benefits became noticeable. Her mind felt quieter. She slept longer and more deeply. She completed work tasks faster. She even began reading again—a habit lost in years of fragmented scrolling.
By the end of the week, Kapoor reported a marked improvement in mood, energy, and clarity of thought.
Her experience mirrors findings from a 2022 University of Bath study, which concluded that a one-week break from social media led to significant reductions in depression and anxiety scores, along with improved overall wellbeing.
Why It’s So Hard to Unplug
Experts say the struggle to disconnect is not just psychological—it’s structural. Social media platforms are built to be habit-forming. Algorithms prioritize engagement over wellbeing, and intermittent rewards like likes, shares, and messages mimic patterns found in gambling.
“These apps are designed to keep you there,” Dr. Desai explained. “The more time you spend, the more data they collect. Your attention is their business model.”
Even those who recognize the need for a break often find themselves pulled back in by notifications, news cycles, or social obligations—especially in professional fields where online presence is tied to visibility and success.
A Growing Movement
Still, signs of change are emerging. Urban professionals are experimenting with screen-free weekends, no-phone mornings, and app blockers. Wellness influencers promote 30-day social media fasts, and even some companies have begun offering “digital hygiene” workshops for employees.
Schools in Mumbai and Delhi have introduced screen-free hours during the day. Tech giants like Apple and Google now offer built-in tools that track screen time and encourage healthy use.
“The goal isn’t to abandon technology,” Kapoor said. “It’s to stop letting it run every moment of our lives.”
After a week offline, she returned to social media—but with boundaries: no notifications, 30-minute daily limits, and no phone after 9 p.m.
“It’s not about going offline forever,” she said. “It’s about remembering I have a life outside the feed.”