Over the last few decades, technology has transformed from a symbol of affluence into a necessary commodity. The internet keeps us all connected, and with smartphones, smartwatches, and tablets, we can take our entire digital world with us everywhere. While this is an incredible achievement and essential in our modern world, too much of a good thing can have downsides.

Studies over the years have shown that excessive use of social media and technology can affect your mental and physical health, social life, and even productivity. Here are five reasons you should unplug every once in a while:

1. Less Stress

Believe it or not, digital technology can introduce unnecessary stress into our lives. Many people use their personal phones for work, making it easier for work to creep into personal time. Work-related emails or texts can ping at any time, and if you feel compelled to read or respond immediately, it can feel like you’re always working. Even personal messages, like texts from family or friends, can interrupt your activities and add to your stress.

Unplugging, even for just a few minutes a day, gives your brain a well-deserved break and helps establish boundaries around your personal and leisure time.

2. Increased Productivity

Research has shown that employees who unwind from work stress over the weekend are more productive when solving problems. They are also more engaged at work. Taking a full break from technology after hours—or at least limiting work-related emails and texts—can make your Mondays much more productive.

YoungAh Park, a Kansas State University researcher, found that receiving work-related messages can affect your feelings and behaviors at home. It could lead to a lack of support for your partner, fatigue, or even becoming more hostile (aka, grumpy). So take the time to clock out and enjoy some "you time" when you leave the workplace.

3. Enhance Your Relationships

Don’t get me wrong—I love my social media apps and use them constantly to talk with friends and family. However, I’ve caught myself reaching for my phone during rare lunches with friends or even when visiting my parents. It’s second nature for us to scroll through our apps or send a quick text, but it can actually be detrimental if it isn’t the right time.

The constant connection to technology creates barriers that can strain in-person relationships. When you’re constantly checking in on everyone and everything online, you’re not focusing on the people who are physically present in your life.

When you put the technology away, you remove that barrier and can focus on what’s being said or done without the burden of every notification that pops up on the screen. As a result, you can create more meaningful, powerful, and even fun experiences with your loved ones.

4. Improve Your Mental Health

Having nonstop access to social media might not seem like a bad thing, but it can be. Research published in the medical journal JAMA Network Open found that adults using Snapchat, Facebook, or TikTok were more likely to report feeling depressed than those who didn’t use social media.

Some experts believe this could be due to FOMO (fear of missing out) when we see others enjoying life or doing things we can’t. Because we are constantly connected to friends and colleagues, social media can increase negative feelings of jealousy, envy, and loneliness.

Unplugging breaks you out of the negative emotional cycle. It can be hard to step away at first, but it gets easier when you can’t constantly access technology. Besides, forcing yourself to unplug for a while might actually help you accomplish the things you envied in the first place!

5. Own Your Time Again

Have you ever dried your hands mid-dishwashing just to send a text? Have your legs ever gone numb because you got distracted scrolling TikTok on the toilet? Be honest—this is a safe space (unless you’re reading this out loud. That could be awkward). The point is, it’s so easy for technology to distract us from what we’re doing, and while it might not directly affect our health, it can worsen our productivity.

When you have chores, homework, or even a hobby, try turning your phone off. This will keep you from getting distracted and could even cut that 30-minute kitchen tidy-up to just 15 minutes.

Unplugging doesn’t mean giving up technology altogether—it’s about finding a balance. By stepping away from screens every now and then, you can reduce stress, boost productivity, improve relationships, and enhance your overall well-being. So why not give it a try? Your mind, body, and relationships will thank you.