Guides
Digital detox retreat: what a phone break can and can’t do
A digital detox retreat is a planned break from screens and phones. Studies of these breaks show mixed, mostly short-term results, so it is not treatment or a guaranteed fix. Our retreat is an in-person medical and wellness retreat in Puerto Rico, not a phone-free camp or a full digital detox; the device policy for your cohort is confirmed with accepted guests.
Is it an emergency? Call 911.
Pay now, then choose your time right away. Full refund if you cancel 24 hours or more ahead.
See the cancellation policy
You can cancel for a full refund or change the time up to 24 hours before your visit. Within 24 hours you can't cancel and there's no refund. If you don't join in the first 10 minutes, there's no refund.
If you choose a time less than 24 hours away, it can't be cancelled or changed.
If the clinic can't see you, for example because of a technical problem on our side, we refund you in full.
Is this an emergency?
This is not an emergency service. Call 911 or go to the nearest emergency room if you have:
- Thoughts of harming yourself or ending your life: call or text 988, or call Línea PAS at 1-800-981-0023
- Low mood, or losing interest in things you used to enjoy, most days for two weeks or more
- You use screens most days to get through low mood or anxiety, or you feel hopeless
- Chest pain, fainting or shortness of breath: call 911
Help lines
What a digital detox retreat is and is not
Digital detox means taking a break from screens and phones; it has nothing to do with toxins or cleansing. Your liver and kidneys do the clearing, and there is no good evidence for detox products. On this page the word refers to devices only.
A digital detox can last an hour, a weekend or a week. What they share is deciding ahead of time when and how you use your phone. There is no single format and no medical definition.
It is also not the same as a phone-free camp. THI’s retreat is a medical and wellness retreat, not a phone-free camp or a full digital detox. The device policy for your cohort is confirmed with accepted guests.
What the research says (and its limits)
A systematic review of 21 studies of digital detox interventions (Radtke and colleagues, 2022; 3,625 participants in total) found mixed results: some studies found positive effects on well-being, some found no effect, and some found negative effects. The authors conclude that research is needed on how these breaks work before effective interventions can be designed.
In a 2018 study (Hunt and colleagues), 143 undergraduates were randomly assigned either to limit Facebook, Instagram and Snapchat to 10 minutes per platform per day, or to use them as usual, for three weeks. The limited-use group reported less loneliness and lower depression scores than the comparison group; both groups reported less anxiety and fear of missing out. It was a small, short study of students using self-reported measures, so it can’t be assumed to apply the same way to everyone.
On sleep, the CDC recommends turning off electronic devices at least 30 minutes before bedtime, and the NHLBI (NIH) advises using the hour before bed for quiet time and avoiding bright artificial light, such as from a TV or computer screen. For adults 18 to 60, the CDC recommends 7 or more hours a night. See also how to reset your sleep schedule.
How phones fit into the retreat week
The Health Initiative (THI) runs an in-person medical and wellness retreat in Puerto Rico: 5 days starting November 15, 2026. Here is what a typical day may look like:
A typical day, not a fixed schedule (we share the full schedule with accepted guests): gentle morning movement such as gentle stretching and mobility, breakfast together, a medical or education session, free time or an island activity, dinner, and an evening meditation, with phones kept away during sessions and meals.
And these are the activities we are planning:
Examples of what the area offers and what the days may include: a walk in El Yunque rainforest, time at Luquillo beach, a gentle stretching session, and relaxed evenings outdoors. The activities for your cohort are confirmed with accepted guests.
The venue is a hacienda in Río Grande, Puerto Rico. Tell your family and work you will be less reachable. Emergency contact arrangements are confirmed with accepted guests. The retreat is held in English.
Preparing for a phone break
These steps work for any break from screens, at a retreat or at home:
- Tell work in advance when you will be less reachable
- Set an out-of-office reply with a return date
- Download the documents, tickets and maps you need for offline use
- Tell your emergency contact how to reach you, and share your flight details
- If sleep is your goal, start early with a screen-free hour before bed: how to reset your sleep schedule
- If work exhaustion is what brings you here, read the burnout retreat guide; for a practice to use during the break, see meditation for beginners
When to talk to a professional first
If you use screens most days to get through low mood or anxiety, or you feel hopeless, talk to a doctor or mental health professional first. A phone break is not a substitute for that care.
In a crisis, call or text [988](tel:988) (it works in Puerto Rico and on the mainland; press 2 for Spanish), call Línea PAS at 1-800-981-0023, or call 911. If you are outside Puerto Rico, call or text 988.
Talk to us before you apply if you are pregnant, had surgery recently or have a condition that isn’t stable.
How we care for you
We evaluate, diagnose and treat; if needed, we give you a lab order for a lab near you.
We see adults and children of all ages. Patients under 21: a parent with patria potestad (parental authority) or a legal guardian is on camera for the whole visit and shows photo ID.
Real-time video visit. We send you a secure video link. It works on your phone, tablet or computer.
If appropriate, the doctor prescribes and we send your prescription to your pharmacy.
You must be physically in Puerto Rico during the visit (visitors, tourists and cruise passengers are welcome).
In an emergency, call 911.
Frequently asked questions
Is this a digital detox retreat?
Can I keep my phone for emergencies?
Will I have wifi?
Does a digital detox do anything for my body?
Does a phone break help sleep?
Is it for teens?
About this page
Author: The Health Initiative
Medical care provided by Dr. Diana Nieves Castro, MD (PR license 24027)
Disclosure: Founding Executive Director of The Health Initiative
Published: 2026-10-10 · Updated: 2026-10-11
Sources (6)
- Radtke T, et al. Digital detox: an effective solution in the smartphone era? A systematic literature review. Mobile Media & Communication, 2022 (opens in a new tab) (accessed 2026-10-10)
- Hunt MG, et al. No more FOMO: limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 2018 (opens in a new tab) (accessed 2026-10-10)
- About sleep (CDC) (opens in a new tab) (accessed 2026-10-10)
- Healthy sleep habits (NHLBI, NIH) (opens in a new tab) (accessed 2026-10-10)
- 988 Suicide & Crisis Lifeline (opens in a new tab) (accessed 2026-10-10)
- Línea PAS (ASSMCA, in Spanish) (opens in a new tab) (accessed 2026-10-10)