We’ve all felt it—that twitchy urge to check our phones, even when we just put them down. Whether it's scrolling TikTok before bed or reaching for WhatsApp during a work break, our brains have been rewired to crave constant digital stimulation. Why? Because they tap into our brain’s reward centre. But what if stepping away from your phone for just three days could actually reset your brain?
A new study from German researchers, building on already existing research such as the ‘Three Day Effect’, has found that limiting phone use for 72 hours can lead to measurable changes in brain function—particularly in the areas responsible for reward processing and impulse control. In other words, your brain might actually thank you for taking a break.
The Science: How 3 Days Without a Phone Changes Your Brain
Researchers in Germany studied 25 young adults who were asked to reduce their phone use for three days, only allowing essential calls and work-related tasks. Before and after this period, participants underwent MRI scans while being shown images of smartphones, along with neutral images like flowers and boats.
The results? The areas of the brain linked to reward processing and cravings showed noticeable changes. Essentially, without their phones, participants’ brains became less reactive to smartphone-related triggers, similar to what happens when someone cuts back on addictive substances like caffeine or nicotine.
This suggests that our phones hijack the same brain circuits involved in addiction—constantly triggering dopamine (the “feel-good” chemical) and making us crave more. But here’s the good news: just three days of reduced phone use was enough to start reversing this effect.
The ‘3-Day Effect’: Why Nature Supercharges the Reset
Science backs up what many of us instinctively feel—spending time offline and in nature has a profound impact on our brains.
We all know that spending time in nature can reduce stress and boost our mood. But what about our brain function? Research has shown that three days in nature can boost cognitive function, creativity, and problem-solving skills, known as the ‘3 Day Effect’ (and is why we fix Unplugged Digital Detoxes for at least 3 days). It’s linked to the Attention Restoration Theory, which suggests that being in natural environments helps reset our overwhelmed attention spans. When you combine this with time away from screens, the effect is even stronger. Your brain gets a full reboot, allowing for deeper focus, clearer thinking, and better emotional regulation.
Why Our Phones Are Messing With Our Brains
Let’s be honest: the average UK phone user picks up their device over 100 times a day. And it’s not just the screen time—it’s how we use our phones that matters.
Social media apps, for example, are designed to keep us scrolling by triggering dopamine hits with every like, comment, or notification. This overstimulation:
- Shortens our attention spans (ever find it hard to focus on a book?)
- Increases stress and anxiety (doomscrolling the news, anyone?)
- Messes with our sleep (blue light = poor melatonin production)
A phone detox gives your brain a break from this constant stimulation, helping restore balance and focus.
How to Do a 72-Hour Phone Detox (and Actually Enjoy It)
The thought of going phone-free might sound daunting, but with a little planning, it can be incredibly rewarding. Here’s how to make it work:
Option 1: The Ultimate Detox at an Unplugged Cabin
Our cabins are designed for digital detoxing—literally. We lock away your phone for 72 hours, so you can fully switch off. Here’s how to make the most of it:
- Replace scrolling with nature – Go for a long walk, cook your fave meal or sit back and relax. We include a dumbphone Nokia for emergencies.
- Reconnect with real hobbies – Read a book, sketch, or journal your thoughts without distractions.
- Sleep like you’ve never slept before – No late-night scrolling means deeper sleep.
Option 2: DIY Detox at Home
If you can’t escape to a cabin just yet, try this at home:
- Dumb down your phone - Set it to grayscale, delete all your apps (email included) and only use your phone for calls or essential to-dos.
- Create ‘no-phone’ zones – Keep your phone out of the bedroom or during meals, or even pop it in its own draw.
- Plan offline activities – Go for a hike, cook a new recipe, or meet up with a friend without your phone.
Ready to Unplug?
A 72-hour phone detox isn’t just a challenge, it’s a reset button for your brain. Whether you escape to one of our Unplugged cabins or try a DIY detox at home, taking a break from your phone can boost focus, creativity, and overall well-being.
So, are you up for the challenge? Book your Unplugged escape today and experience the brain reset for yourself.
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