Emma looked at her phone for the hundredth time that morning. She was checking social media, but nothing interesting had happened in the last five minutes. Her eyes felt tired, and she had a headache. She realized she had spent three hours scrolling through her phone before even getting out of bed. 'This is not healthy,' she thought to herself. Emma was a graphic designer who worked from home. Her job required her to use a computer, but she had noticed that her screen time had increased dramatically over the past year. She was spending almost twelve hours a day looking at screens. Her phone had become an extension of her hand. She checked it constantly, even when she knew there were no new notifications. That evening, Emma met her friend Sarah for dinner. Sarah noticed that Emma kept looking at her phone during their conversation. 'Emma, are you even listening to me?' Sarah asked. Emma felt embarrassed and put her phone away. 'I am sorry,' she said. 'I did not even realize I was doing it.' Sarah smiled kindly. 'Maybe you need a break from all those screens.' 'Have you ever tried a digital detox?' Sarah asked. Emma had heard about digital detoxes before, but she had always thought they were for other people. 'I do not think I could survive without my phone for even one day,' Emma admitted. Sarah laughed. 'That is exactly why you need one.' That night, Emma could not stop thinking about what Sarah had said. She decided to check how much time she really spent on her phone. The screen time report shocked her. She was averaging seven hours a day on her phone alone, plus five more on her computer. Most of her phone time was spent on social media and watching short videos. 'Seven hours!' Emma whispered in disbelief. That was almost half of her waking hours. The next morning, Emma made a decision. She would try a weekend without her smartphone. She told her close friends and family about her plan so they would not worry. On Friday evening, Emma turned off her phone and put it in a drawer. The first few hours were the hardest. Emma kept reaching for her phone, only to remember it was not there. Her hands felt empty, and she did not know what to do with them. She felt anxious and restless. 'What if someone needs to reach me?' she thought. But then she remembered that emergencies were rare, and everyone important knew she was unreachable for the weekend. To distract herself, Emma picked up a book she had been meaning to read for months. At first, she found it difficult to concentrate. Her mind kept wandering to what might be happening online. But slowly, page by page, she became absorbed in the story. Three hours passed, and Emma had not thought about her phone once. She smiled, surprised by how good it felt. On Saturday morning, Emma woke up without an alarm for the first time in years. She had slept for nine hours straight. Usually, she would check her phone immediately after waking up, but today was different. Instead, she lay in bed and listened to the birds singing outside her window. She could not remember the last time she had noticed such simple sounds. For breakfast, Emma decided to cook a proper meal instead of grabbing something quick while scrolling. She made pancakes with fresh berries and enjoyed every bite. After breakfast, Emma went for a long walk in the park. She noticed how beautiful the autumn leaves were, with their red and golden colors. Children were playing on the playground, and dogs were running freely. Emma sat on a bench and watched the world go by. She felt peaceful for the first time in a long while. In the afternoon, Emma called her mother using her home phone. They talked for an hour without any distractions. Her mother was surprised by how present Emma seemed during the conversation. 'You sound different today,' her mother said. 'More relaxed.' Emma smiled. 'I am trying something new.' On Sunday, Emma continued her digital detox. She visited a local art museum, something she had wanted to do for years. Without her phone, she actually looked at the paintings instead of taking photos of them. She spent time reading the descriptions and understanding the artists' stories. It was a completely different experience from her usual rushed museum visits. By Sunday evening, Emma felt like a different person. Her eyes no longer hurt, and her headache had completely disappeared. She had slept well both nights and felt more energized than she had in months. When she finally turned her phone back on Sunday night, she was surprised by her own reaction. She did not feel excited or anxious to check her notifications. Instead, she felt calm and in control. There were many notifications waiting for her, but none of them seemed urgent anymore. Most were advertisements, random social media updates, and news articles she did not need to read. Emma decided to make some permanent changes to her digital habits. First, she deleted all social media apps from her phone. She could still access them from her computer if she really needed to. Second, she turned off all non-essential notifications. Only phone calls and messages from close contacts would alert her now. Third, she set a daily screen time limit of two hours for personal use. Finally, she created phone-free zones in her home. The bedroom and dining table became places where no phones were allowed. The changes were not easy at first. Emma sometimes found herself reaching for her phone out of habit. But with each passing week, the urge became weaker. A month later, Emma met Sarah again for dinner. This time, her phone stayed in her bag the entire evening. Sarah noticed the change immediately. 'You seem so much happier,' Sarah said. Emma agreed. 'I feel like I have my life back.' She explained all the changes she had made and how they had affected her. Her work had improved because she could concentrate for longer periods. Her relationships had grown stronger because she was truly present during conversations. She had rediscovered old hobbies like reading, painting, and gardening. Most importantly, she felt happier and more peaceful than she had in years. 'Technology is not the enemy,' Emma said thoughtfully. 'It is a tool, and like any tool, we need to learn how to use it wisely.' Sarah nodded in agreement and decided she would try a digital detox herself. As Emma walked home that night, she looked up at the stars. She could not remember the last time she had done that. The night sky was beautiful, and for the first time in a long while, she was truly present to enjoy it.
English Story (B1)Digital Detox
This B1 English story is designed for intermediates learning English. It includes simple vocabulary and short sentences to help you improve your reading and listening skills. Click any word to see translations and hear pronunciation.
About this story
Emma, a graphic designer, realizes she spends too much time on her phone. After her friend Sarah suggests a digital detox, Emma tries a weekend without her smartphone. Despite initial anxiety, she rediscovers reading, nature walks, and meaningful conversations. By Sunday, she feels transformed. Emma makes permanent changes including deleting social media apps, limiting screen time, and creating phone-free zones at home. A month later, her work has improved, relationships are stronger, and she has rediscovered old hobbies. The story teaches that technology is a tool we must learn to use wisely.
Translations in English
Linked wordUnderlined wordOther words
Comprehension Questions
4 questions
1
How many hours per day did Emma spend on her phone according to the screen time report?
2
What did Emma do with her phone on Friday evening to start her digital detox?
3
What did Emma NOT do as one of her permanent changes to her digital habits?
4
What did Emma rediscover during her digital detox journey?
Vocabulary
41 words from this story
