Can you stay without your phone for 3 days? Here’s what happens

With smartphones’ increasing popularity in the past decades, the physical, social, and psychological consequences of their excessive usage have been increasingly debated. But have you ever wondered what would happen if you stopped using smartphones for a few days? A recent study published in Computers in Human Behaviour investigated just that—the effects of smartphone restriction over 72 hours on 25 young adult smartphone users.
The results reflected noticeable activity shifts in regions linked to reward and craving, showing patterns similar to those seen in substance or alcohol addiction. Curious, we contacted health experts to understand what happens to the brain when you ditch the phone for 3 days straight.
Dr Shaunak Ajinkya, consultant, psychiatr, Kokilaben Dhirubhai Ambani Hospital Mumbai, said that it is a powerful way to reset your brain, enhance focus, and improve overall health. “Regular breaks from digital devices can enhance real-world relationships and emotional intelligence since people become more attuned to nonverbal cues and develop better active lening skills.”
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This encourages face-to-face interactions where you become more emotionally aware, and feel a stronger connection with family, friends, and even strangers. He added that the effects of smartphone overuse on the brain will also result in structural and functional changes, particularly in areas responsible for attention and impulse control.
Dr Ajinkya pointed out another significant effect of phone detox — better sleep quality. “A 2023 study titled Digital Detox Research showed that people who excessively use smartphone devices at night struggle with falling asleep or experience restless nights, noting significant improvements. This can be attributed to the blue light emitted phone screens, which is known to disrupt melatonin production and interfere with the body’s natural sleep cycle,” he shared with .
Why is it so hard to break phone addiction? (Source: Freepik)
Tips to gradually introduce digital detox into your routine
Dr Ajinkya said that while a full three-day detox may not always be feasible, reducing phone use can yield significant benefits. He suggested starting with small, manageable steps:
Set phone-free timings – Designate certain hours of the day, such as during meals or before bedtime, as phone-free periods.Story continues below this ad
Use Do Not Durb mode – Limit notifications to reduce the urge to check your phone constantly.
Engage in offline activities – Replace screen time with activities like reading, exercising, or spending time outdoors.

Practice a social media break – Try reducing social media usage limiting screen time or deleting apps temporarily.
Establish a sleep-friendly routine – Avoid screens at least an hour before bed to improve sleep quality.