Digital Downtime: How Taking Tech Breaks Supports Teen Mental Health Over the Holidays

Have you ever looked around the dinner table and realized everyone’s on a screen—even during Thanksgiving?

It’s a familiar scene: one person’s checking messages, another’s scrolling social media, someone else is filming the pie for TikTok. The moment feels connected and disconnected all at once.

As a therapist who works with teens, I’ve heard many young people admit they want to take a break from screens but don’t know how. They worry they’ll miss something important or that friends will forget about them if they’re not online. Yet when they do take a break, they often describe feeling calmer, happier, and more connected.

The holidays, with their built-in pauses and opportunities for togetherness, offer the perfect time to practice digital balance.

The Issue: When Rest Turns into More Screen Time

During the holidays, teens finally get a break from school and homework—but often fill that time with even more digital activity. According to Common Sense Media, teens spend over seven hours each day on entertainment screens, not counting schoolwork.

That time can easily increase when routines loosen and everyone’s “relaxing.” While it might seem harmless, nonstop scrolling can affect mood, attention, and even sleep. Research from the American Psychological Association shows that constant social comparison, exposure to upsetting content, or simply being “always on” can elevate stress and anxiety.

In my practice, I’ve seen students come back from breaks more fatigued than before, saying things like, “I didn’t do anything but scroll,” or “I felt tired even though I wasn’t doing much.” It’s not laziness—it’s overstimulation. Their minds didn’t get the rest they needed.

Why It Matters: Digital Rest Restores Emotional Balance

Teens are still developing their ability to self-regulate emotions, and constant digital input keeps the brain in a state of mild alert. Taking intentional tech breaks gives their nervous system a chance to reset.

Even short pauses—like a phone-free meal, an afternoon walk, or a screen-free Sunday—can improve focus and mood. One recent study published by the NIH found that taking just one week off social media led to significant reductions in anxiety and depression among adolescents.

Just like physical rest helps the body recover, digital rest helps the mind recharge. It creates space for reflection, creativity, and connection—the very things that make holidays meaningful.

Actionable Tips: How Families Can Practice Digital Downtime

Here are simple ways to bring more mindful tech habits into your home this season:

1. Create “device-free zones.”Designate certain times or spaces where screens are put away—like during meals, family games, or holiday baking. Make it a shared goal, not a punishment.

2. Plan “real-world” fun.Invite teens to help plan activities that don’t involve screens. Go for a walk after dinner, cook together, play cards, or volunteer as a family. Offline moments often lead to spontaneous laughter and genuine connection.

3. Model balance yourself.Teens notice when adults are constantly checking their phones. Try keeping your own device out of reach during downtime and share how that feels.

4. Talk about the “why.”Instead of making tech limits sound restrictive, frame them as a way to recharge. You might say, “We all need rest from screens sometimes, just like we need rest from school or work.”

5. Encourage reflection.After a tech-free activity, ask, “How did that feel?” Many teens are surprised to realize how relaxed or refreshed they feel after just a short break.

Encouragement and Resources

Taking time away from screens doesn’t mean giving up the digital world—it means making space for real connection, laughter, and rest. These moments remind teens (and us) that joy doesn’t always come from likes or notifications but from presence and shared experiences.

This holiday season, encourage your family to experiment with digital downtime. Notice how it feels, talk about the difference, and celebrate even small changes.

For more strategies, lesson plans, and parent guides on digital wellness, media literacy, and healthy screen habits, visit Cyber Civics and Cyberwise.

Because when we put our phones down, we often discover what really matters most is right in front of us.

Author:

Connor joined the Cyber Civics team in 2023 with experience in both social work and marketing. In 2020 he earned his LMSW in Texas where he worked as a therapist in a private practice. He made the switch from direct practice to marketing and worked with therapists to help market the profession and practice. Connor now works for Cyber Civics and Cyberwise. After earning his Bachelors in English, Political Science and Counseling from the University of North Texas, he went on to receive his Masters in Social Work from the University of Texas at Arlington. Continuing his studies, he earned a certificate in Digital Marketing from the University of Texas in 2022. He resides in Houston, TX with his fiancee and dog Leia. Connor feels that his role at Cyberwise and Cybercivics is the perfect place to make the much needed changes that help promote the mission of increasing digital literacy and online safety.