Digital Detox: A Seven Day Activity Guide
Constantly checking your phone is draining and derails your focus. We all need time to unplug and disconnect from our digital world at some point during the day. Here’s a seven day guide to help you detox from technology.
Monday: Set boundaries
Decide when you’ll respond to messages and emails. Just because you get an email, text or push notification doesn’t mean you have to respond right away and stop what you’re doing.
Tuesday: Delete apps and clean up your desktop
There are probably at least a handful of apps that suck up a lot of your time (in an unproductive way), apps that send you constant notifications, or apps that you never use. Delete them from your phone. Replace distracting apps with your favorite podcast app, meditation or other mindfulness apps. Clean up the desktop on your computer, delete files and sort and organize folders; replace your wallpaper with a nice image.
Wednesday: Turn off notifications
Look at all of the apps that are sending you constant notifications and disable push notifications. This might be challenging for some people to dive right into, if you can, start by at least modifying the notification settings on your phone. Perhaps you can start by disabling a sound for push notifications, or you can allow the push notification to only appear in the notification center feed of your phone.
Thursday: No tech an hour before bed
The lighting on your tech devices has a cooler, bluer lighting that mimics natural light, which increases your energy levels and alertness. Research shows that being exposed to blue and white light from our tech devices at night prevents our brains from releasing melatonin, a hormone that tells our bodies it’s nighttime. Be nice to your body and allow it to relax and unwind before you go to bed.
Friday: No phone after 6:30 p.m.
Put away your phone and be present in whatever you’re doing. Enjoy the time with your friends, family or whatever activity you’re doing on a Friday night. Pro tip: do more things that make you forget to check your phone and email. Practice enjoying moments without reaching to your phone to take a photo and risk being distracted by an alert.
Saturday: Unsubscribe and unfollow
Look at your email and unsubscribe from unnecessary newsletters that clog up your inbox. Remove yourself from email alerts that will prompt you to make your next impulse buy. Try the Unroll.Me app to help you quickly unsubscribe from unwanted email.
Re-evaluate who you’re following on social media and unfollow people or accounts that don’t add value to your life. For example, some accounts on Instagram may curate sappy and sad quotes that aren’t uplifting and can keep you in a rut if you’re down. Choose to follow accounts that are uplifting, motivating and positive. Leave online groups or forums you don’t engage with.
Sunday: Phone free day
Give yourself a day to be without your phone. Leave your phone on silent and in another room to give yourself space to disconnect.