Digital Detox: How to Unplug and Reconnect With Life

We’re constantly plugged in, and as someone who creates content for a living, I sometimes feel like I’m always checking my phone, working on my computer, or thinking about what I need to post next.

Sometimes, I’ll binge-watch Netflix when I could be spending a little more time with my family. I’ll carry my phone from room to room simply because it’s there. And, in a particularly impressive display of commitment to being connected, I used to listen to music on my iPod while washing the dishes.

Yes, an iPod. I know. Very millennial of me.

But here’s the thing: technology isn’t inherently bad. It helps us work, learn, stay in touch with people we love, and discover things we might never have encountered otherwise.

The problem is how easily it can become the default activity for every spare moment.

Waiting in line? Check your phone. Have five minutes to yourself? Scroll through social media. Sitting with family? Suddenly, you’re responding to a notification that probably could have waited.

Before you know it, you’ve spent an entire evening looking at a screen without really feeling like you’ve done anything at all.

And sometimes, that’s a sign that it’s worth stepping back and reassessing our relationship with technology.

Enter the digital detox.

If you’ve been feeling distracted, overwhelmed by notifications, or simply eager to spend more time enjoying life away from a screen, here’s how to unplug in a way that works for you.

What’s a Digital Detox?

A digital detox is a period when you intentionally reduce or step away from using digital devices, such as smartphones, computers, tablets, and televisions.

The goal isn’t necessarily to abandon technology altogether. It’s to become more mindful of how, when, and why you’re using it.

And the best part? A digital detox can look different for everyone.

You might decide to spend an entire afternoon without your phone, take a break from social media, or establish a no-screens-before-bed routine. You could even designate one day each week to spend less time online.

Here are a few approaches you can try.

• A digital fast: Take a short break from nonessential digital devices for a few hours or an entire day. Keep necessary communication and safety needs in mind.
• A recurring digital break: Choose a regular time each week to put away your devices and do something offline.
• A specific app detox: If one app, game, or website consistently eats into your time, take a break from it or set a reasonable usage limit.
• A social media detox: Step away from social platforms for a set period and see how you feel without the constant stream of updates.
• A daily screen-free window: Establish a routine, such as keeping the first 30 minutes after waking or the last hour before bed screen-free.

You don’t need to disappear from the internet for a month to benefit from being more intentional about your screen time. Sometimes, a few small changes can make a meaningful difference.

How Long Should a Digital Detox Last?

That’s entirely up to you!

Half a day sounds good? Go for it. Prefer to take a weekend away from social media? That works, too.

The goal is to find an approach that fits your life and helps you build healthier habits without making the process unnecessarily stressful. If the thought of giving up your phone for an entire day makes you break out in a cold sweat, start smaller.

Try 30 minutes without checking your notifications. Leave your phone in another room while you eat dinner. Or spend an evening doing something you enjoy without feeling the need to document it.

Once that feels manageable, you can experiment with longer breaks.

Pro tip: Make your detox easier by removing the temptation to check your phone constantly. Turn off nonessential notifications, use Focus or Do Not Disturb settings, and keep your device out of reach during activities when you want to be present.

You don’t have to rely on willpower alone. Sometimes, changing your environment is the easiest way to change a habit.

How to Start Your Digital Detox

So, you’re ready to unplug a little. Where do you begin?

The secret is to start small and focus on habits you can realistically maintain.

1. Tidy Up Your Apps

Take a look at the apps on your phone. Are there any you haven’t used in months? Are there platforms that leave you feeling distracted, drained, or caught in an endless scrolling loop?

Delete the ones you no longer need, unfollow accounts that don’t add value to your life, and consider moving your most distracting apps off your home screen.

You don’t have to delete every social media account you own. Just make it a little easier to use your phone intentionally rather than automatically opening an app whenever you have a spare moment.

2. Use Your Screen Time Settings

Most smartphones offer tools that help you understand how much time you’re spending on your device and which apps you’re using most frequently. Take a look at your screen time report and you might be surprised by what you discover.

If one app consistently takes up more time than you’d like, try setting a daily limit or scheduling a period when it’s unavailable. And don’t treat the numbers as a reason to feel guilty, they’re simply information that can help you decide whether your current habits align with how you want to spend your time.

3. Turn Off Unnecessary Notifications

Does every email, social media comment, shopping update, and app reminder really need your immediate attention? Probably not.

Try turning off notifications that aren’t essential. You can also silence group chats, unsubscribe from emails you never read, and set specific times to check messages rather than responding to every alert as it arrives.

Keep notifications for important contacts, work responsibilities, and safety needs as appropriate.

The point is to create a little more control over your attention instead of allowing every buzz and banner to interrupt your day.

4. Create a Screen-Free Evening Routine

If you tend to spend your evenings scrolling or watching one more episode until it’s suddenly much later than you realized, consider establishing a screen-free window before bed.

Choose a time that works for your schedule and gradually make it part of your routine.

You could read, journal, stretch, take a warm shower, prepare for the next day, or simply enjoy some quiet time.

Reducing stimulating screen use before bed may help some people wind down, particularly when it replaces activities that keep them awake. You don’t need to ban every electronic device from your bedroom to experiment with a routine that helps you relax.

And here’s a little trick: charge your phone somewhere other than right beside your bed if you find yourself reaching for it out of habit.

Pro tip: If you need to remain reachable for certain people, use your phone’s settings to allow calls or messages from selected contacts while silencing other notifications.

That way, you can unplug a little without feeling like you’ve disappeared off the face of the earth.

What Should You Do Instead?

Here’s the part that can make a digital detox surprisingly challenging: figuring out what to do with all that newly available time.

When you’re used to reaching for your phone whenever you’re bored, even a short break can feel a little strange at first.

But that space is an opportunity to reconnect with activities and people that make your life feel fuller.

1. Get Creative

Remember that hobby you’ve been meaning to try? This is your sign!

Draw, paint, write, dance, bake, experiment with photography, try a craft, or finally tackle a DIY project you’ve saved a dozen times on Pinterest.

You don’t need to turn your hobby into a side hustle or become exceptionally good at it. Sometimes, it’s enough to do something simply because you enjoy it.

And if you’re feeling uninspired, think back to what you liked doing before scrolling became your default way to pass the time. You might rediscover an old favorite!

2. Move Your Body

A little movement can be a great way to break up long stretches of screen time.

Go for a walk, stretch, try a yoga session, dance around your living room, or find a workout you enjoy.

You don’t have to do anything particularly intense. The goal is simply to give yourself a break from sitting and spend some time focusing on something other than a screen.

And if you can get outside for a while, even better! Leave your phone tucked away when it’s safe to do so and enjoy your surroundings without feeling the need to photograph every moment.

3. Spend Time With People You Love

This is one of my favorite reasons to unplug.

Make lunch plans with a friend you haven’t seen in ages. Have a proper conversation with your partner. Play a board game with your family, cook dinner together, or simply sit in the same room and catch up without everyone looking at a separate screen.

You don’t have to organize an elaborate outing to make the time meaningful.

Sometimes, it’s the little moments—laughing over dinner, hearing about someone’s day, or talking about absolutely nothing—that become the memories you cherish most.

And yes, this may mean putting your phone down while someone tells you a story you’ve technically heard before.

You can do it. I believe in you.

4. Learn to Enjoy Doing Nothing

Not every free moment needs to be filled with an activity.

Sometimes, we reach for our phones because we’re bored, uncomfortable with silence, or simply used to having something to look at. Try allowing yourself a little unstructured time.

Sit with your coffee without scrolling. Look out the window. Listen to music without multitasking. Take a leisurely walk or spend a few minutes reflecting on your day.

It may feel unfamiliar at first, especially if you’re accustomed to constant stimulation. But you don’t have to turn every quiet moment into an opportunity to consume more information.

You’re allowed to just be.

5. Find New Ways to Unwind

If scrolling, streaming, or gaming has become your primary way to relax, think about adding a few other options to your self-care routine.

You could take a bath, read a book, journal, cook something comforting, listen to a podcast without simultaneously scrolling, or spend some time with a pet.

And if you genuinely enjoy watching a movie or playing a game, you don’t have to give it up entirely. The goal isn’t to make leisure time feel like another productivity project.

It’s to have a variety of ways to relax so that technology becomes a choice rather than your automatic response to every spare moment.

6. Get Some Sleep

One of the simplest ways to spend less time on your phone is to give yourself a reason to put it away for the night.

If you’ve been staying up later than intended because you keep scrolling, try creating a consistent bedtime routine that helps you wind down.

Set an approximate time to put away your devices, prepare for the next day, and do something relaxing before bed.

You may find it easier to settle in when you’re not constantly checking messages or getting pulled into another video.

And if you’re tired, let yourself go to sleep. That next video will still be there tomorrow. Probably followed by 37 more recommendations, but that’s a problem for another day.

Finding a Healthier Balance With Technology

A digital detox doesn’t have to mean giving up your favorite apps, deleting every social media account, or moving to a cabin in the woods with absolutely no Wi-Fi.

Technology is part of everyday life, and it can be an incredibly useful tool. The goal is to make sure it serves your life rather than taking up more of your attention than you’d like.

Start by noticing your habits. Identify the moments when you reach for your phone automatically, decide where you’d like to make a change, and experiment with small boundaries that feel realistic.

Maybe you’ll stop checking your phone during meals. Perhaps you’ll take a break from social media on Sundays, or make the first 30 minutes of your morning screen-free.

Whatever you choose, give yourself time to adjust.

You don’t have to get it perfect, and you don’t need to feel guilty every time you use your phone. You’re simply learning to be more intentional about where your attention goes.

Because life is happening outside that screen, too.

And while I’m certainly not giving up my technology anytime soon (this content creator still has work to do!), I can make a little more room for the people, hobbies, and everyday moments that deserve my attention.

How will you digitally detox?