Sara Rossi, a social media manager in her mid 30s, did something she hadn’t done in more than a decade. By candlelight, while staying in a medieval monastery, she took pen and paper and wrote. “I hadn’t handwritten anything more than a grocery list in years,” she says, smiling. “My fingers actually hurt from holding the pen.”
Rossi is part of a growing movement of professionals who are choosing ancient pilgrimage routes like the Camino de Santiago not necessarily for spiritual reasons, but as digital detoxes. In a world in which the average number of hours spent in front of a screen hovers around seven, these centuries-old routes are becoming unexpected refuges for those seeking to escape technology –even if for a bit.
“The first three days were the hardest,” Rossi explains. “I kept reaching for my phone to check emails that weren’t there. But by the fourth day, something changed. I started noticing details I hadn’t seen before –the way the morning light illuminates the dew on the spider webs, the different songs of the birds at sunrise and sunset.”
Dr. Elena Rodriguez, a neuroscientist at Stanford University who studies the impact of digital devices on circadian rhythms, is not surprised. “When we eliminate artificial light and constant digital stimulation, our bodies naturally begin to realign with solar rhythms,” she explains. “This realignment has profound effects on sleep quality, stress levels, and cognitive function.”
Research backs up these observations. A 2023 study published in the Journal of Environmental Psychology found that people who participated in a week-long digital walking detox showed a 47 percent improvement in creative problem-solving skills, and a 62 percent reduction in levels of cortisol –the main stress hormone.
The “minimal technology” approach
While complete disconnection may seem ideal, safety considerations make some technology necessary. Experienced pilgrims recommend what they call the “minimal technology” approach. This typically includes a basic cell phone for emergencies (kept in airplane mode), a GPS device, and perhaps a Kindle for reading. Everything else stays at home.
“The key is to move from a reactive use of technology to an intentional use,” explains Ricardo Grodzona, a pilgrim guide who has led more than 50 groups along various European routes. “We use technology as a tool, not for entertainment: maps when needed, emergency communications only when needed, nothing else.”
Rediscovering natural rhythms
One of the profound effects of digital detox on the trail is a return to natural circadian rhythms. Without artificial light and screen-based stimuli, pilgrims often find themselves waking up naturally at dawn and feeling tired at dusk.
“It is amazing how quickly the body remembers its natural rhythms,” says Dr. Rodriguez. “In just 4 or 5 days, most people report sleeping better than they have in years. It’s not just a perception. We do see significant improvements in deep sleep cycles and melatonin production.”
Step into a healthier life: The physical power of pilgrimage
The return of real conversation
Perhaps the most unexpected benefit of digital disconnection is the revival of real human connection. In the age of texting and social media, the art of face-to-face conversation has declined. Pilgrimages are bringing it back to life.
“There’s something magical about sharing a meal with strangers without phones on the table,” Rossi says. “The conversations get real. People share actual stories, not just Instagram highlights. I made more meaningful connections in three weeks on the Camino than in five years of networking events.”
This observation is consistent with research from the University of Michigan’s Institute for Social Research, which found that face-to-face conversations during technology-free experiences generate higher levels of empathy and emotional understanding than digital communication.
A practical guide to your Digital Detox.
- Week 1: Pre-Pilgrimage Preparation
– Establish “offline hours” (start with 2-3 hours daily).
– Practice using pen and papers for most tasks.
– Start a handwritten journal.
– Inform colleagues and family members of upcoming limited availability.
- Week 2: Essential Technology Only
– Use phone for basic functions only.
– Eliminate social media apps, if possible.
– Set up emergency contacts.
– Download offline maps.
- Week 3: Complete the transition
– Airplane mode becomes the norm.
– Scheduled check-ins only.
– Focus on present moment awareness.
– Use analog tools.
Essential for safety
While minimizing technology, some apps and devices remain critical to safety:
– Emergency location services
– Basic weather apps
– Offline mapping tools
– Medical information storage
Back to analog
The rediscovery of analog tools among pilgrims has surprised many. Many report that physical journals, printed guides, and paper maps provide a more immersive and satisfying experience. “There’s something about plotting your route on an actual map that connects you to the journey in a way that GPS can’t,” says Rossi.
Among the most popular analog tools:
– Waterproof journals.
– Traditional pilgrim’s maps.
– Drawing pads.
– Printed phrasebooks for local languages.
– Compasses.
In our increasingly digital world, these ancient paths offer a rare opportunity to recalibrate our relationship with technology and rediscover our natural rhythms. For Rossi, the experience was transformative: “I was looking for a break from screens. I found a new way of experiencing the world.”
The real challenge now is not to unplug or not to unplug, but for how long can we remain disconnected. As Rossi says, “The real difficulty isn’t surviving without social media for a few weeks –it’s figuring out how to maintain that balance when you get back.”