In a world where scrolling social media apps has become second nature, the concept of “switching off” can feel almost impossible, especially for those whose businesses depend on being online. Yet, as conversations around mental health and digital wellbeing evolve, a new definition of balance is emerging. It’s not about deleting every app or disappearing entirely – instead, it focuses on how to unplug without fully isolating yourself.

Dr Sarah Rasmi, licensed psychologist and founder of Thrive Wellbeing Centre, has observed this transformation first-hand. “I have seen a real shift in how people think about their mental health and wellbeing,” she says. “More of us now recognise that what we consume online can affect how we think, feel, and behave. Sometimes, this can be positive, but often, it can be draining or distracting.”

She continues, “Setting limits around social media – how often we use it, who we follow, and what type of content we engage with – can help us stay grounded and mindful. Sometimes, taking a step back is exactly what we need to reset and refocus on what’s truly important.”

For many, this awareness marks the beginning of a more mindful digital relationship rather than a total detox. 

Dr Rasmi believes balance can exist online, but only with intention. “I think social media can be used mindfully, but it requires awareness and adjustment,” she explains. “It helps to notice what we are consuming, why we’re consuming it, how long we’re spending on it, and how we feel afterwards.”

This mindful awareness resonates with those who rely on social platforms for their businesses or personal brands. Rose Al Bander, a Dubai-based digital creator and influencer, has learned to protect her mental clarity without compromising her career. “Social media is a big part of my life,” she says, “but I’ve learned that disconnecting is what keeps me connected to myself. Every weekend, I make it a point to put my phone down, slow down, and just exist without the pressure of constantly being online.”

For her, balance is about finding a rhythm that doesn’t hinder her business but gives her peace of mind. “It’s definitely a challenge when your career depends on being online,” she admits, “but I’ve learned to separate presence from pressure. I show up and create content when I have something to share, not just because I have to. The rest of the time, I focus on living the moments I want to post about later. I try not to scroll aimlessly. Instead, I create my content with intention and let myself disconnect once the job is done.”

The link between creativity and rest has become increasingly evident for many women working in digital spaces. Al Bander agrees that time away from screens fuels inspiration rather than stifling it. “Taking time off social media doesn’t mean disappearing – to me, it actually means recharging,” she shares. “I try to spend some quality time with myself offline to reconnect, and every time I come back, I feel more creative, confident, and grounded.”

This cycle of creation and reflection is mirrored by Kelly Lundberg, a personal brand strategist who coaches entrepreneurs and executives on visibility and digital strategy. For her, setting boundaries is an act of empowerment. 

“I do think a social media detox is achievable, and a lot of people need it – they just need to be intentional about it,” says Lundberg. “You don’t need to give up your phone. You can choose to still keep in touch with your friends, but perhaps delete apps like Instagram or TikTok, or whichever app you are using a lot. I think it’s just being clear about opting out of the parts that make you addicted.”

Her approach to balance is practical. “It’s less about punishment and more about being honest with the platforms, and spending time on them on your own terms rather than on their terms,” she explains. For business owners, she suggests strategies like scheduling posts in advance, delegating community management, or simply designating “social media hours”. “Sometimes, you can take a break and come back sharper and with new energy,” she adds.

Earlier this year, Lundberg revealed that she chose to start over completely. “I decided to start a new Instagram account for a few reasons, like when your wardrobe needs a refresh or you switch up your hairstyle. Sometimes, your social media needs that same revamp,” she shares. “Starting over gave me first-hand experience of what my clients go through when they’re building their presence online – the excitement, the uncertainty, and the reward of seeing genuine growth again.”

For those fearful of missing out, Dr Rasmi offers reassurance. “I understand why people can be reluctant to take a break and potentially miss out on something interesting or important. But that rarely happens. In fact, the opposite is often true – disconnecting gives us the space and time to be present in our own lives, which is where true connection and fulfilment come from.”

But what does balance really look like? It’s not a one-size-fits-all solution. For some, it’s a weekend without Wi-Fi. For others, it’s setting app timers or unfollowing accounts that drain rather than inspire. “Each person is responsible for identifying and setting the boundaries that work for them in their circumstances, and those can change over time,” Dr Rasmi notes. “The goal is to make sure we have other sources of connection, entertainment, and knowledge, and not to eliminate social media entirely.”

Ultimately, unplugging without escaping is about reclaiming ownership of our time. We need to choose when and how to engage, and remember that the most meaningful moments don’t always happen on-screen.

Al Bander sums it up neatly. “The best version of myself doesn’t live online,” she says. “She lives in quiet mornings, real conversations, and weekends with no notifications. I protect that space, because that’s where confidence, creativity and clarity come from.”