Beyond Detox: A Grounded Theory of Adaptive Digital Unplugging

Abstract The widespread use of technology has improved our daily life, but it has also raised concerns about excessive screen time and its impact on psychological well-being and social interactions. While conventional approaches to digital well-being advocate for digital detoxes as a means of regaining balance, the long-term, context-dependent strategies to manage digital disengagement remain largely overlooked. Drawing from qualitative data collected through in-depth interviews, we develop a grounded theory that conceptualizes digital detox as an adaptive process rather than a singular event. Our findings introduce Adaptive Digital Unplugging (ADU) as a novel theoretical construct, framing unplugging as a dynamic and context-dependent adaptation process rather than a rigid, one-time detox. Individuals continuously negotiate their digital engagement between structural constraints, intrinsic motivators, and situational strategies. This study highlights the necessity for personalized and self-regulated approaches to manage digital engagement, ensuring sustained performance efficiency, long-term psychological resilience, and a more balanced human-technology interaction.