Take a Digital Detox: Reclaim Your Time
A digital detox does not mean having to never go online again. It simply means taking some time away from being online (both the laptop and phone) and spending time away in nature or reading a proper book, or takin a walk in the woods or even catching up on sleep.
Once back, you can then set new habits like ‘no apps or phones after dinner’ or ‘no scrolling for news at night’ or ‘not checking messages first thing in the morning’.
You could (if you realise you feel better) delete feeds and news apps and use ad-blockers. So that when you do return from even a short digital detox, it’s a lot more relaxing and simple, and you spend less time online reading stories you don’t want to read or going through captchas to get through to a site to read something you’re not really that interested in.
Build a digital detox plan you can stick to
If you can spend at least a few days offline, great. But if not, just make a plan that works for you:
- 1-hour rest (allow calls, messages and maps, but no social apps or news).
- Evening off (better sleep and calmer nights, allow calls and urgent messages only).
- Weekend bread (deep rest and perspective, only use phone for maps and calls).
Set up your phone so it helps you
- Turn off non-essential notifications, keeping only people and true essentials.
- Remove social apps from the home screen
- Use Focus or Do Not Disturb on iPhone or Android
- Set basic app limits if you tend to lose track.
- Charge your phone outside the bedroom, and use a real alarm clock.
Replace scrolling with satisfying alternatives
- If you feel tired – have a shower and early night
- If you feel restless, take a ten-minute walk to calm your mind.
- If you feel social, call a friend and meet for a cuppa.
- If you feel stress, try slow breathing, meditation or prayer.
- If you feel stuck a work, write out a small to-do list.
- Use your laptop just for work, put it in a drawer the rest of the time!
Embrace bored moments
Let your mind wander when you’re at the bus stop, riding in a lift, or sitting at a café. Resist the urge to reach for your phone right away. Notice the world around you or just let thoughts come and go. These quiet breaks help boost creativity and self-awareness.
Boredom is good, as it fosters creative minds!
Delete apps or accounts
Take a bold step and delete social media apps from your phone or, if you’re ready, close your accounts for good. Removing the temptation can free up hours each week. If you can’t delete them all, try logging out or moving them to a hidden folder. You might be surprised by how little you miss them after a while.
