Do you know how much time you spend on your phone each day? I want you to do something for me… pick up your phone and go to the settings area where you can find your screen time. What was your daily average last week? Mine was 4 hours and 2 minutes a day (total screen time for the week was 28 hours and 14 minutes).
According to research, the average daily screen time is anywhere from 6-8 hours, depending on which report you’re looking at. So at least I’m doing better than the average, but still… imagine what I could do with those extra 4 hours every day!
In a world where our screens are almost like extensions of our bodies, taking a step back can feel almost radical. But what if taking a little break, a digital detox if you will, could actually boost your productivity and help you focus better? What are the possibilities waiting for you when you disconnect from the constant buzz of notifications, emails, and social media and reconnect with your own mind? Here’s how you can carve out some unplugged productivity and why it might just be the best thing you can do for yourself this week.
Why Consider a Digital Detox?
Let’s face it, our phones and devices help us in many ways. But they also create a lot of noise and mental clutter. Have you noticed that your attention span isn’t what it used to be? Noticing anxiety creeping in more and more lately? Your digital environment may be the culprit.
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Our brains aren’t built for the constant input that comes with today’s digital world. Notifications, emails, and endless content can lead to information overload, and that can make us feel anxious, overwhelmed, and even burnt out. Have you ever felt more tired after a day of just sitting with your devices than you do after a tough workout? That’s your brain telling you it’s time to take a step back.
Setting Boundaries
Starting a digital detox doesn’t mean you have to go off the grid and live like a hermit. It’s more about finding a balance that works for you. Maybe that means turning off notifications at a certain time, or maybe it’s picking one day of the week to be screen-free. Setting boundaries might sound formal, but it’s really about giving yourself permission to step away from the digital world.
- Start small. If the idea of going a whole day without your phone makes you get all sweaty, start small. Try turning off your notifications for an hour each day. Use this time to dive into a task without interruptions. Notice how you feel during this time. Is it calmer? More productive? More in tune with your surroundings?
- Schedule your screen time. Just like you schedule meetings, why not schedule your screen time? Set specific times when you’ll check your email or social media. This not only helps reduce the “always-on” anxiety but also frees up your mind to focus on other tasks without the looming thought of a pending notification.
- Schedule your screen-free time. Same concept as above, but in this strategy you’re choosing times in the day, maybe during meals or right before bed, to be completely screen-free. Do you find yourself reaching for your phone at particular times of the day? Maybe that’s a good time to try setting a boundary around this. I know for me, as soon as my alarm goes off in the morning, I’m reaching for the phone to check social media and my emails (it doesn’t help that my phone is my alarm but still…). I’m committing to only using my phone in the mornings to turn off my alarm and start my podcast.
Create Unplugged Zones
Designate spaces in your home or office as no-tech areas to help you disconnect more easily. These areas become little sanctuaries where you can enjoy time without any digital interruptions. Imagine enjoying a meal without the buzz of your phone, or diving into a good book with zero distractions. Sounds nice, right?
- Make your bedroom a no-screen zone. Try keeping your phone away from your bedside. If you use it as an alarm (🙋♀️), consider a traditional alarm clock instead. This can help you wind down at night and start the day on a peaceful note, rather than diving straight into the digital world.
- Set the screens aside during meals. Ditching the phones, tablets, and TVs while you eat can really make a difference. It’s your chance to actually taste your food, chat with your family or friends, or just enjoy some quiet time. It makes every meal feel a bit more special, whether you’re grabbing a quick bite alone or sitting down for a family dinner.
- Get everyone on board. Whether it’s a rule to ditch phones at the dinner table, making a deal with your roommates, or setting up a no-phone zone at work, turning it into a group effort can make a big difference. When you all agree on stashing away your screens at certain times or places, it’s not just about keeping yourself in check; you’re also building accountability and support for one another.
Rediscover Offline Activities
Remember reading, painting, or playing a boardgame with your family? I remember those activities, too… well, not the boardgames because my family never really played boardgames. But you get the idea. Reconnecting with activities that don’t involve a screen gives your eyes a break and allows you to rediscover hobbies and interests that might have taken a backseat recently.
- Read a book. Grab that book you’ve been meaning to read. Reading can improve focus and imagination. Plus it helps rebuild your attention span and keep your mind sharp.
- Get outside. Whether it’s a walk in the park, a workout, or playing a yard game with your family, moving your body and getting fresh air can clear your mind and elevate your mood. If you find yourself feeling like you’re in a funk, the easiest fix is to drop the phone (or tablet or laptop) and get outside. Well, maybe don’t drop it but rather, place it gently on the table, and head outside.
- Pursue a hobby. Paint, cook, play music, or garden. Engaging in hobbies can be so fulfilling and a great way to de-stress. I’ll admit that this is an area where I struggle. Anytime someone asks me what my hobbies are, I clam up because I don’t really know how to answer that question. So if you have any good suggestions for a hobby I might try, leave them in the comments please! 👇
Ready to Try It?
If you’re feeling bombarded by the digital clutter, why not give yourself a break? It doesn’t have to be a week-long retreat in the woods, unless that’s your style. (That’s my nightmare, just saying.) Even small, daily changes can make a big impact on your well-being and productivity.
I challenge you to pick one tip from above and try it for a week. See what happens when you do. I’m going to try not checking my social media and emails first thing every morning for the next week. Let me know in the comments what you’re going to try.
Interested in trying out a digital detox but not sure how to start? Or maybe you’ve tried one before but could benefit from having someone hold you accountable? Schedule your complimentary initial consultation so we can chat – I’d love to work with you!
Here’s to being productive, both online and off. Let’s get back to what makes us feel good, not what keeps us plugged in!
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