In 1916, psychologist Mary Whiton Calkins conducted one of the first systematic experiments on attention and memory at the Harvard Psychological Laboratory – at a time when women had little voice in science. Her work on associative psychology demonstrated how strongly stimuli influence our cognitive selection. More than a century later, it is no longer individual stimuli that compete for our attention, but entire feeds. The finding remains relevant: What stimuli we allow shapes how clearly we think, how well we sleep – and how capable we are.

Digital consumption describes any interaction with screens – from smartphones to laptops. Three dimensions are crucial: duration, timing, and mode. Duration refers to how many minutes or hours we spend daily in front of displays. Timing determines how much digital stimuli influence our circadian rhythm. The mode distinguishes focused work from fragmented multitasking. A significant contributor to many problems is the reward-based design of social media with endless feeds that offer variable rewards, thereby reinforcing habit loops. Relevant terms include melanopic irradiancethe light component that particularly activates the light-sensitive cells in the retina and affects the secretion of the sleep hormone melatonin, executive functionsmental control processes such as working memory, inhibition, and flexible attention, and digital addictioncompulsive, loss of control usage behavior with negative consequences for daily life and relationships. For those striving for high performance, digital hygiene is essential: clear rules that protect cognitive energy, maintain circadian rhythm stability, and promote social connectedness.

Evening screens can disrupt sleep because blue light emitted from displays delays melatonin production and prolongs the time taken to fall asleep. Studies that specifically varied melanopic irradiance show that higher levels delay the onset of melatonin and increase sleep latency, while lower melanopic levels have the opposite effect ^[1]. Among adolescents, more than two hours of evening use and any nighttime use significantly increase the risk of sleep deprivation, sleep restriction, daytime fatigue, and irritability – a clear dose-time effect ^[2]. Cognitively, the quick scroll-snack costs us performance: Short-term social media exposure reduces accuracy in tasks that require working memory and inhibition, and changes prefrontal activation patterns toward higher effort with simultaneously weaker control – an indication of reduced executive efficiency ^[3]. Prolonged media multitasking correlates with altered network dynamics in the brain's attention network, suggesting a lower ability to focus when distractions are present ^[4]. Additionally, the social dimension comes into play: Digital addiction is associated with poorer offline relationships in meta-analyses, even when online interactions appear subjectively positive ^[5]. For high performers, the bottom line is clear: Unchecked screen input undermines sleep, focus, and social quality – the three pillars of sustainable performance.

Scoping and meta-analyses on digital detox – the voluntary reduction or pause of device use – reveal selective yet clinically relevant effects. A comprehensive scoping review found that detox interventions can particularly reduce depressive symptoms and problematic internet use; however, effectiveness varies depending on baseline burden, duration, and type of intervention, as well as individual factors such as age, coping style, and environmental pressure ^[6]. A systematic meta-analysis confirms this core: Reduction or temporary abstinence measurably lowers depressive symptoms, while life satisfaction and overall well-being benefit less consistently – presumably because these constructs depend on many contextual factors that extend beyond screen habits ^[7]. In parallel, experimental sleep research specifies the mechanism behind “less screen in the evening”: It is not brightness per se, but the melanopic component of light that drives melatonin suppression and later sleep onset times; when this component is reduced, sleep onset speed and internal clock stability improve ^[1]. Together, these data suggest that structured reductions in digital consumption and targeted light regulation are particularly effective for mood and sleep; broader measures of satisfaction require additional components such as social activities, contact with nature, or meaningful work.

- Plan a weekend detox: Set 6–24 "off-hours" without social media and news on Saturdays; focus on analog recovery (walks, meetups). Studies show that planned reduction can alleviate depressive symptoms ^[7] and is particularly effective when it fits the individual's life situation ^[6].
- Define "digital windows": 2–3 fixed slots per day for emails/chats (e.g., 10:00, 14:00, 17:00). Outside these windows: airplane mode. This protects executive functions from fragmentation ^[3].
- Smartly dim evening light: Two hours before bedtime, adjust display settings to low melanopic irradiance (Night Shift/Blue Light Filter to maximum, reduce brightness) and activate "dark mode." This shortens time to fall asleep and stabilizes melatonin ^[1].
- Set short, clear rules for the evening: No screens in bed; after 22:00 only audio (audiobook, podcast) instead of scrolling. For adolescents and parents: charge devices centrally from 21:00 to avoid nighttime use ^[2].
- Create single-task zones: Minimize browser tabs during deep work, silence notifications, remove social media apps from the desktop. This protects working memory and inhibition from immediate losses due to social media stimuli ^[3] and reduces media multitasking pressure ^[4].
- Schedule social resets: Weekly "offline meetings" as a standard appointment. This strengthens offline relationships and counteracts the tendency for digital contacts to replace real connections ^[5].
- Personalize your detox: Higher baseline burdens often benefit more. Start with 20–30% less social media per week, evaluate mood, sleep, and focus, and adjust duration/intensity every two weeks ^{[6] [7]}.

Screens are tools, not the environment. Those who consciously control timing, dosage, and mode will regain sleep, focus, and genuine connection. Set a detox window this weekend – your brain will convert the calm into performance.