Online paradox: In need of a digital detox? AI assistants could be of help

Also, social media has embedded itself so deeply into modern existence that the thought of cutting back, let alone quitting, feels like giving up an entire social sphere. Yet, the benefits of reducing screen time and limiting the number of online platforms one engages with are becoming increasingly apparent. The key lies not in abrupt withdrawal, but a measured approach that balances necessity with well-being.

Excessive digital engagement has been linked to increased stress, anxiety and depression. Endless notifications, the dopamine-driven rush of likes and comments, and constant comparisons with curated online personas all contribute to mental exhaustion. 

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Reducing digital exposure allows the brain to reset, fostering better concentration, improved sleep and a meaningful appreciation of offline experiences. It is not about rejecting technology altogether, but reclaiming control over its use. Many people maintain multiple social media accounts across platforms, often without a sense of why. Some are legacy accounts, relics from a time when a particular platform was more relevant, while others exist simply because of the fear of missing out.

A digital detox involves asking tough questions: Which platforms add value? Which ones merely consume time?

Curtailing one’s social media presence is not just about de-activating accounts. It is about curating an online presence that serves a purpose. For some, this might mean keeping a professional networking site while letting go of a platform dedicated solely to mindless scrolling. For others, it could involve reducing duplicate content across apps. 

The key lies in deciding which spaces are worth maintaining. Unfortunately, social media sites do not make this easier. They are engineered to be addictive and to ensure that switching from one platform to another is extraordinarily difficult. Wired magazine recently discussed how Big Tech won’t let you leave (shorturl.at/AUR1l).

However, cutting back on screen time is not straightforward. It is easy to underestimate the extent to which our digital habits have become ingrained. This is where phone-based AI assistants could play an unexpectedly helpful role. 

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By analysing a user’s online activity, an assistant can create an inventory of screen time usage, categorizing it by platform, purpose and frequency. Instead of relying on vague self-awareness, users would have concrete data. Such an AI-driven tool could offer insights into habitual usage patterns, identifying high-engagement periods and pinpointing which platforms account for the most digital fatigue.

Beyond mere analysis, an AI assistant could also help with gradually weaning oneself off excessive digital use. Rather than enforcing a rigid schedule, it could introduce small but sustainable changes. For instance, if it detects that a user spends an average of two hours daily on a particular app, it could suggest a reduction by 15 minutes per week until a more balanced engagement is reached. It could also serve reminders to nudge users toward offline activity.

One significant hurdle in any digital detox is the fear of disconnection. Many people worry about a loss of professional opportunities, social isolation, or missing out on important events. An AI assistant could help mitigate these fears by offering tailored solutions, such as by aggregating key updates from pared-down social media accounts or highlighting only the most relevant notifications. This way, AI could reduce the need for constant device checking, allowing users to stay informed without being perpetually online.

Another advantage of an AI-driven digital detox is its ability to personalize recommendations. While generic advice about reducing screen time exists, AI can tailor suggestions to an individual’s lifestyle. A freelancer relying on social media for work may need a different approach from a student trying to limit distractions. AI could also factor in peak productivity hours, sleep patterns and personal goals to create a practical detox plan. For parents keen to help children, organizations such as Commonsense.org could help.

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The health benefits of reducing screen time extend far beyond mental well-being. Physically, excessive screen exposure contributes to eye strain, disrupted sleep cycles due to blue light, and even posture-related issues from prolonged device usage. Lower digital engagement allows the body to reset, improving overall energy levels and sleep quality. 

The psychological benefits are equally significant. Reduced reliance on social media often leads to better self-esteem as people move away from constant comparison and validation-seeking behaviours. It also fosters deeper real-world connections as interactions become more intentional rather than algorithmically dictated.

The key takeaway for those sceptical about a digital detox is that it does not have to be an all-or-nothing endeavour. Small, mindful changes—such as cutting down unnecessary platforms, setting screen time boundaries and using AI-driven insights—can create a better-balanced relationship with technology. The goal is not to abandon the digital world, but to use it to enhance life rather than subtract from health.

The author is co-founder of Siana Capital, a venture fund manager.