By Nahiyan Ahmed
Nowadays, the first thing many of us wake up to isn’t the sun’s rays, but the glow of our phone screens. From replying to late-night WhatsApp messages to scrolling through Instagram reels before bed, our lives are increasingly defined by glowing screens. Yet this constant connectivity comes at a cost. Around the world, and slowly in Bangladesh too, a new trend is gaining ground: the digital detox.
Unlike abandoning technology altogether, a digital detox means taking intentional, temporary breaks from phones, apps, and social media. The goal is to reclaim focus, reduce stress and reconnect with life beyond the screen.
Bangladesh is one of the fastest-growing internet markets in South Asia, with more than 130 million mobile internet users. Social media penetration is massive here. Apps like Facebook, Instagram, YouTube and TikTok dominate daily attention.
The digital wave has made information and entertainment more accessible. It has also created challenges like addiction to scrolling, sleep disruption and rising anxiety among young people. Students often say they feel pressure to stay “always on,” while professionals confess their productivity takes a hit due to endless notifications.
Nafees Iqbal, a 27-year-old MBA student, said, “Even when I’m not checking my phone, I feel this urge that I might be missing something. It’s like carrying an extra weight in my head all the time.”
The urge to unplug and reclaim personal time didn’t start overnight, it gained real momentum during the COVID-19 pandemic. Many people suddenly found themselves overwhelmed by constant online engagement. Many turned to offline activities to cope, picking up habits like journaling with fountain pens, writing on paper, or simply spending quiet time without gadgets.
These practices later became lasting routines; clubs and small communities even emerged, providing spaces to gather, socialise, or reflect completely offline.
Experts say our brains are wired to seek quick rewards, and apps are designed to exploit that. Over time, this cycle creates what researchers call “the dopamine loop.” The result is restlessness without a digital device. Nahid Riyasad, 33, relates to the loop and said, “I thought I was just relaxing by scrolling after work. But in reality, I was exhausting myself more.”
So, how to get out of the loop? The idea isn’t to delete everything, but to set boundaries. Try a phone-free dinner with family or keep your device out of the bedroom. Even just a half-day break can help reset your habits. Turning off non-essential app alerts makes a surprising difference too.
Jahin Afiya, a 22-year-old university student, explained how she has carved out a device-free space in her own home. “I made one room an offline zone with no gadgets allowed. These days, not just me but my family members also spend more time there, reading books, chatting, or simply sitting quietly. It makes me feel like I’m reconnecting with the real world,” she said.
Another student, Iftekher Hasan, 21, shared his experience, “I never thought I could study without my phone nearby, but I tried leaving it in another room. Surprisingly, I could concentrate better, focus better on my studies, and even sleep more peacefully. Now I do this a few times a week, it really feels like I’m taking back control of my time.”
Ironically, technology itself offers tools for balance. Apple’s “Screen Time” and Google’s “Digital Wellbeing” features track usage and set limits. As artificial intelligence, virtual reality, and always-on apps become part of daily life, the ability to disconnect will become even more important.
In Bangladesh, community and face-to-face interaction have always been part of the culture. Taking even one day away from screens can remind us that the best times of our lives do not come from any device. They often come from the world around us.