I Think the Best Vacations Are Phone-Free. Science Agrees.

Article Summary: 

• Studies have shown that the frequent use of digital devices can negatively affect one’s attention span, enjoyment, trust and connection with others, and outlook on life. 
• Apps like iOS Screen Time and Forest can help you take a digital detox on your next trip. 
• There are benefits to phone-free vacations, including how they allow you to live in the moment and set healthy boundaries with work. 

As a full-time writer, I stare at my computer at least 40 hours a week. 

That’s more than a third of my waking hours, and many professionals face the same reality. 

But despite this, we go home and jump into leisurely screen time, an effort to decompress. There are quick dopamine hits from puppy videos, funny memes, and social media likes. There are also updates from loved ones that may or may not cause FOMO.  

You’ll likely scroll through depressing news and comments that make you question our society. Sometimes, you’ll see an “urgent” work email that a) makes you clock in after hours or b) causes anxiety because you didn’t. 

When the day-to-day becomes too much, we take a vacation — but more often than not, we don’t take a vacation from our phones. 

Admittedly, these devices can help us learn, be inspired, and stay connected. But studies have found that they can also cause some significant harm to our health and outlook on life…

Digital Devices Have Their Downside and Arguably, The Risks Are Significant

Kostadin Kushlev, a psychology research scientist at the University of Virginia, has conducted several studies related to smartphone use. In 2018, he identified that the behavior is associated with negative side effects including: 

• Inattention 
• Reduced enjoyment 
• Diminished trust in others 
• Lesser feelings of social connection and meaningfulness in life 

Even more troubling, according to the American Academy of Ophthalmology, 61% of Americans admit to being addicted to the internet and their devices. 

Its article also states, “Roughly 60% of people say a traditional vacation does not relieve their stress.” But what if you did away with the “traditional” vacation? What if you didn’t update your social media feed or get notifications from the outside world? 

That’s exactly what I’ve done in recent years…

How to Take a Digital Detox While on Vacation 

There are a couple of ways to enjoy a digital detox while traveling. First, let’s go over my favorite method:

Go Off The Grid 

I took several trips last year and visited twelve states across the country. Of those, Wyoming was one of the most memorable. Why? Because every destination lacked cellular service (despite what my provider claims on its coverage map). But I’m not complaining. 

To me, being disconnected from the rest of the world is the most freeing feeling. And in my opinion, being in the great outdoors amplifies the experience. 

On one trip, my husband and I backpacked through the Medicine Bow-Routt National Forest. Our phones were simply cameras that we infrequently used to capture the beauty around us. Mostly, the scenes are memories. 

You might wonder, don’t you need a phone for emergencies? Well, our backpacking gear includes a beacon for the worst-case scenarios, along with emergency supplies and maps. 

Still, we got a little lost at one point. But without a phone, we relied on those around us — the way people used to create connections. To this day, we feel grateful for the local family that got us on the right track and even gave us fresh water. 

We walked away with a greater sense of connection and trust in others. 

On another trip to Wyoming, we stayed at our friend’s grandparents’ ranch. Again, we didn’t have cell service for days. 

Rather than the morning news, we started the day with coffee at the kitchen table. From the back patio, we watched a family of wild turkeys, a mother deer and doe, and other critters along the creek. 

We played Catan and tied flies and went fishing — and no one knew. There was no impulse to share the day’s activities because my phone was a useless brick. 

I was attentive, completely in the moment and fully enjoying the experience. 

These feelings are the exact opposite of what digital devices impose upon us every day. In my opinion, it’s crucial to take a break from them, especially on vacations. After all, travel is a privilege and infrequent for most of us. 

You might be thinking, “What if my travel style is less rugged and more relaxed?” That’s cool, too. You don’t need to go off the grid to be off the grid. 

Here’s how: 

Download A Digital Detox App 

A 2020 study published in the National Library of Medicine determined digital detox apps to be “a valuable tool to prevent harmful effects of using [social networking sites].” 

The study specifically mentions iOS Screen Time, an iPhone setting that allows users to see their app and website activity. Weekly and daily summaries help you understand how you’re spending your time and may inspire you to cut back — both on vacation and in regular life. 

Screen Time also allows you to set time limits for apps and disable apps during “downtime.” Downtown can be scheduled or simply switched on and off. I’d recommend the latter setting while you’re OOTO. 

Other digital detox apps for iPhones and Androids include: 

• Flipd – Its Light Lock timer tracks “mindful minutes” away from your phone and though you can pause sessions, it calls attention to your use. The app tracks your progress and also allows you to join community boards with others looking to digitally detox. 

Get it on Apple Store │ Get it on Android  

• Forest – This app gamifies limited screen time by allowing users to create a virtual forest. Plant a tree at the start of a timer and allow it to grow by not touching your device. Even better, this app donates to the non-profit Trees for the Future, which plants real trees in developing communities. 

Get it on Apple Store │ Get it on Android 

• Cleverest – Similar to the above, this app gives you something to care for. Make your cute avatar happy by accomplishing screen time goals. Set timers for socializing, relaxing, and working, and review your progress. 

Get it on Apple Store │ Get it on Android 

In my opinion, these are some of the best travel apps for when you don’t actually lose cell service. But for a simple solution, turn your phone to airplane mode when you take off. And when you land, leave it that way.

The benefits will likely amaze you… 

Here’s Why I Think You Should Take a Phone-Free Vacation

Phone-free vacations allow you to be in the moment

Sure, you might break out your device to snap a photo. You might even think about the caption you’ll post later. But in general, you’ll be free of distractions, allowing yourself to notice and appreciate the people and things around you. 

Take the opportunity to connect with locals 

Meeting that local family is a highlight of my recent backpacking trip. Their kindness and gratitude have stuck with me, and inspire me to express those qualities towards others. 

You might encounter something similar when you take the time to chat with locals. Also, rather than scrolling through your phone, simply ask for recommendations. You’ll likely come across great restaurants, attractions, and hidden gems you wouldn’t have known about otherwise. 

Set healthy boundaries with work 

You claimed PTO and marked your dates on the company calendar. You even updated your email signature, giving clients and vendors an alternate contact. 

Now, there’s no need to respond to work-related messages. Not only does this set healthy boundaries, but it allows your trusted colleagues to problem-solve without you. It’ll pay off in the long run. 

Enjoy true rest and relaxation 

Psychologist Kia-Rai Prewitt, PhD, told Cleveland Clinic that too much information can be a stress trigger. 

Prewitt commented, “I’ve worked with several people who were getting really upset from watching hours of news. Once they reduced their news consumption and started doing something else, they felt calmer.”

Some may argue it’s important to be in touch with current affairs and overall, I agree. But I also think that sometimes, it’s okay to take a break from the news cycle, especially for some well-deserved R&R. 

*** 

Vacations can allow you to see things in a new light if you create the opportunity. On your next trip, I challenge you to limit your distractions and live in the moment. 

Maybe even go off the grid! After all, at Travel Lemming, we encourage readers to take the path less traveled. See our 2024 emerging destinations guide for more inspiration.