.webp)
.png)
If you’ve never heard of a darkness retreat, you’re not alone. Darkness retreats are still fairly obscure, at least in the Western world. And if you have heard of a darkness retreat? It may be because football player Aaron Rodgers famously spoke about scheduling four days and four nights in darkness isolation to gain a better sense of “where [he’s] at in [his] life”.
Yes, it’s not exactly an accessible practice nor one for the faint of heart. But it’s gaining some traction for its ability, allegedly, to improve mental health, mood, creativity, and clarity.
Let’s get one thing clear: the Western world didn’t invent this concept. Darkness retreats appear to be grounded in Buddhist practices called mun mtshams. But if there's one thing American wellness culture loves, it’s appropriating global customs and traditions. This is likely why we’re seeing growing interest in darkness retreats, and will likely see the practice (or some altered version of it) gaining a foothold in the Western world.
So what exactly is a darkness retreat?
It’s tough to nail down an exact definition of what a darkness retreat involves, but here’s the gist: A darkness retreat is meant to remove sensory distractions. People who attend this type of retreat can expect to remove all stimulation, including (as the name suggests) light. According to The Skimm, some darkness retreats may allow access to things like art supplies, but the trappings of modern day-to-day life (think cell phones, laptops) are off limits for a variable period of time.
Are there any benefits to this?
There isn’t much readily available information or research out there about darkness retreats in particular. But here’s what we can do: We can break down the concept, examine the accessibility of this type of practice, and enlist an expert for their take on the components of a darkness retreat. Here, Terri Bacow, Ph.D., a licensed clinical psychologist, weighs in on how certain elements of a darkness retreat may affect mental health.
The hallmark of a darkness retreat appears to be a disconnection from the outside world and external stimuli. In our modern-day world, we’re always connected to our devices, which can absolutely affect our overall wellness. Could unplugging from those devices, the hustle of daily life, and even light, provide the reset we need?
Let’s talk about light
As the name suggests, darkness retreats involve limiting exposure to light — and as we know, there’s a relationship between light exposure and mood.
“There is most certainly a relationship between light exposure and mental health,” says Dr. Bacow. “An overabundance of sunlight reduces the production of melatonin, the hormone that controls our sleep-wake cycle, which is why some people struggle more with their mood in seasons with very long days (i.e. spring, summer).”
For some people (like those who are extra sensitive to light), there may be benefits to limiting light exposure.
“Light is a constant source of stimulation, and reducing overstimulation can be calming. This is why people find that they sleep best at night in a completely dark, quiet room,” says Dr. Bacow.
Device exposure is also a big piece of this
Of course, in 2025, we’re not just exposed to light frequently, we’re also always on devices — and that’s having a pretty undeniable effect on our well-being. This device-free aspect must be central to why darkness retreats might effectively help people 'unplug'.
“There is no question that being constantly plugged in is causing many of us damage to our overall sense of peace and well-being,” says Dr. Bacow. “Many people have lost the ability to tolerate boredom, which is an essential part of life. Further, exposure to unrelenting stimulation in the form of screens can create a sense of overwhelm and stress that is difficult to escape from.”
“Additionally, when people spend too much time on screens, they are not using that time to connect with other people in their lives,” she adds. “This is not only damaging for our relationships, it can also deprive us of healthy social input which is essential for mental health.”
The hard truth is, some of us really struggle to draw boundaries around device use, and it can affect our relationships with both our loved ones and ourselves. But do we really need a darkness retreat to address this? That’s up for debate, of course — because the reality is, many of us struggle to hold ourselves accountable when it comes to carving out device-free time (myself included!).
Constantly being plugged in is affecting our ability to sit with our thoughts
A few days ago, I was tidying up around my house while listening to a podcast, and when my phone died, I had a moment of panic. How was I going to keep myself occupied while tidying? Chances are, you’ve experienced this too — because our 24/7 connectivity is absolutely affecting our ability to just sit with our own thoughts.
That seems to be one really valuable element of a darkness retreat or similar practice. Spending so much time disconnected from external stimuli would force someone to get back in touch with their own mind, which feels a bit like a lost art right now.
Dr. Bacow co-signs this idea, saying: “Our near constant exposure to electronic devices putting forth timely demands and exposing us to stimulating information around the clock has absolutely caused many people to lose the ability to just sit and ‘be.’ We have lost the art of just sitting with our thoughts and entertaining ourselves with imagination and creativity.”
If a darkness retreat isn’t for you, there are other ways to reap the benefits of “unplugging”
A digital detox, for example, could be a good way for you to reconnect with your own thoughts without the pull of devices keeping you entertained via external stimuli.
As the name suggests, a digital detox involves “detoxing” from devices (like phones, computers, tablets). The period of time you actually spend off devices is up to you, but there may be significant benefits to unplugging in this way.
A digital detox can have several benefits for mental health: Disconnecting from constant notifications (i.e. emails, social media) lowers cortisol, the stress hormone that our bodies produce,” says Dr. Bacow. “Blue light from screens disrupts melatonin production, making it harder to fall asleep. A detox can improve sleep quality and overall restfulness. Without the constant pull of screens, people are less likely to feel anxious and depressed, and less likely to compare themselves to others (which can hurt our self-esteem).”
Beyond benefits to mental health, a digital detox may help you connect with others, become more aware of your surroundings, and get back in tune with your own emotions.
“Finally, when we aren’t engaging with screens all the time, we tend to be more focused, more productive, and have better habits,” says Dr. Bacow.
Is a darkness retreat necessary?
While no evidence suggests harm from attending a darkness retreat — the lack of research on significant benefits makes it hard to say it's “necessary” or justify the commitment.
After all, darkness retreats aren’t the most accessible thing in the world. And for people who have limited paid time off, it may be smarter to prioritize rest time or vacation on your own terms.
“There is no doubt that people who are stressed and burned out can benefit from other relaxing activities such as a massage, a short or long vacation, or quite simply a single ‘mental health day’ off of work,” says Dr. Bacow. “A retreat is a wonderful way to change your environment and force you to slow down [but] self-care, however, need not be costly or expensive. Many of us may not have the time or resources to engage in a long trip or a wellness retreat. It is quite possible to address burnout in far more manageable ways.”
Some of these ways include putting your phone away (even just for an hour!), going to therapy, and setting boundaries around device use (for example, not checking work emails after a certain time each day).
“Mental health need not require extreme steps," says Dr. Bacow. "It is often the 'little' changes that have the biggest impact."
Zara Hanawalt is a freelance journalist and mom of twins. She's written for outlets like Parents, MarieClaire, Elle, Cosmopolitan, Motherly, and many others. In her (admittedly limited!) free time, she enjoys cooking, reading, trying new restaurants, and traveling with her family.