The holidays can bring a set of mixed emotions. There is often a self-imposed anticipation for calm and connection, yet many of us end up finding ourselves stressed and on our devices more than usual. Between all the photo dumps, highlight reels, and year-in-review posts, the holidays can end up feeling more like a season of comparisons than one of joy and gratitude.

As a psychiatrist who works with high-performing individuals, from professional athletes to executives and their families, I directly see the negative impact that digital habits can have on mood, sleep, and relationships. To better well-being and mood, the holidays need to be a time of mindfulness and presence. Yet our devices can steal that from us. It’s far too easy to spend hours doom-scrolling through negative headlines in the news, comparing family traditions, and seeking online validation. 

Protecting our mental health this season doesn’t mean we have to undertake a total digital detox. Instead, we can practice strategic unplugging. These intentional pauses result in more engagement in the present moment, as well as a feeling of calm without the sense........

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