In a world of distraction and busyness, feeling disconnected from the person sitting right next to you is incredibly common. From mindlessly scrolling in bed, to zoning out in front of the TV whilst also scrolling, tech often gets in the way of quality time with your partner. But what happens when you turn off the screens? Science suggests that stepping away from your devices and spending more time in nature together—even for a short while—can do wonders for your relationship.
The impact of screens on relationships
Do you ever find yourselves lying side by side in bed, each lost in your own feed? Or so busy with work and plans that you forget to properly decompress with your loved ones without your phone in your hand?
Screens can act as an unintentional third wheel in your relationship, stealing time and focus from your partner. Research even has a name for it—“phubbing” (phone snubbing)—and studies show it’s linked to lower relationship satisfaction, heightened conflict, and feelings of neglect.
The benefits of a digital detox for your relationship
Putting your phone down and spending time with your partner has many benefits:
- It Reduces Stress and Improves Emotional Availability
- Constant screen time overstimulates your brain and raises your stress hormone, cortisol. Disconnecting from technology helps lower stress and makes you more emotionally present.
- Without notifications pulling your focus, it’s easier to tune in to your partner’s needs and moods.
- Rebuilds Communication
- Going offline forces you to engage with each other without distractions. Whether you’re chatting over dinner or taking a walk, the conversation flows more naturally when there’s no Wi-Fi to interrupt.
- No scrolling during pauses allows you to be more present and embrace the beauty of silence and the value of listening.
- Strengthens Empathy and Appreciation
- Without the filter of a screen, you’re more likely to notice and respond to your partner’s emotions. Over time, this builds empathy and strengthens your emotional bond.
- Offline moments can also reignite gratitude. When you’re fully present, you start appreciating the small things—like their smile or the way they make you laugh.
Benefits of Spending Time in Nature as a Couple
To supercharge the benefits of being offline, spend time together in nature. There are many science-backed benefits of spending time in nature:
- It Reduces Stress and Boosts Empathy
- Nature lowers cortisol levels, calming your nervous system, which makes you more patient and open to your partner.
- Empathy enhancer: Spending time outdoors helps you notice the small details—like your partner’s mood or subtle non-verbal cues.
- Fosters Better Communication
- Walking or hiking together naturally sparks conversation and teamwork, without the interruptions of pings and alerts.
- Analog activities like cooking on a fire or stargazing encourage shared experiences and deep connection.
- Restores Presence and Gratitude
- Being immersed in natural beauty, such as sunsets, helps you focus on the present, creating space for appreciation and rekindling your connection.
- Awe-inspiring views often evoke gratitude—not just for nature but for your partner too.
Actionable Tips for Disconnecting to Reconnect
It’s easy for us to say this in words, but putting it into practice in a hyper-connected world can be a little tricker. Here’s some of our top tips on how to digital detox as a couple:
- Set Boundaries Around Screen Time
Agree on “phone-free” zones or times, like during meals or before bed. Replace scrolling with a card game, a chat, or just cuddling.
- Try a Digital Detox Day
Pick one day a week where you both put your phones away. Use the time to focus on shared activities like cooking, walking, or just being together without distractions.
- Prioritise Shared Outdoor Activities
Whether it’s hiking, wild swimming, or planting a garden, shared physical activities in green spaces create bonds and foster teamwork.
- Prioritise Face-to-Face Time
Replace texting or watching TV together with in-person connection. Eye contact and physical touch are scientifically proven to strengthen bonds.
- Book an Offline Escape
Take a weekend away in a no-WiFi setting (such as our Unplugged Cabins) so you can both intentionally spend time offline together.
Your screens might keep you entertained, but they can’t replace the deep connection that comes from being truly present with your partner. By setting boundaries with technology and prioritising time offline, you can refocus on what really matters: each other.
