How To Do A Digital Detox: 9 Steps For A Screen-Free Time

Raise your hand if any of this sounds like you:

Your phone is the first thing you reach for in the morning
You can’t go on a walk without your headset
Your bedtime includes the use of screens
You can’t remember the last time you went an hour without picking up your phone or laptop
You scroll through your social media feeds in your free time instead of indulging in a hobby

Check any of those boxes? One, two, or maybe all of them?

If yes, then you need to learn how to do a digital detox, like, right now.

But first, let me make it clear that I am no saint when it comes to the use of digital devices.

I depend on all things digital to run my online business and can also binge-watch a series as if the fate of humanity depends on it.

But every week, I make it a point to do a digital detox, wherein I spend a good chunk of my day away from the TV, phone, and computer.

And it makes all the difference to my mental health and my relationship with the digital world.

Think of all the things you would do if you didn’t spend all your free time on Instagram, and how beautiful your day would be if the sun was the first thing you saw in the morning instead of your notifications.

These little moments are what make life worth living, and the best way to start appreciating your life outside your screens is to learn how to be without them, which is what a digital detox is all about.

In this post, we’ll look at 9 simple steps to do a digital detox and get your mind away from the screen life.

If you’re ready to detangle yourself from the web of social media, get rid of your phone addiction, and build a stronger connection to the real world, then read on!

9 Things To Do For A Digital Detox

1. Schedule In Your Detox Time

When it comes to putting down your phones, you can’t depend on your mood to wait for the right time, because it’ll never come.

You need to pencil in your detox hours in advance. Pick a date you’d like to do your detox, keeping your work hours and personal needs in mind.

Ideally, Saturday or Sunday would work well.

Decide what time you’d like your detox to start, and how long you want it to last.

I know people who tuck away their digital devices for 24 hours straight, but you should start with smaller hours to get yourself accustomed before aiming for longer durations.

You could even start tonight by scheduling your digital detox for your bedtime.

Unplugging your devices an hour before bed is healthy for your mind and makes it easier to go to bed without stress.

2. Do A Feel-Good Digital Activity Before Unplugging

When you put down your phone and laptop, you shouldn’t feel as if you’re punishing yourself.

The aim of a digital detox is to improve your relationship with technology, not make you treat it as a villain.

Because at the end of the day, phones and laptops are magical things that make our lives so much easier.

Before unplugging your devices, indulge in a happy digital activity.

You could listen to a podcast for 10 minutes, watch a video on mental health, read a self-help blog, tune into a guided meditation, or listen to a soothing song.

Anything that elevates your energy would work. This way, you’ll put down your devices with a feeling of gratitude instead of punishment.

I even like to say a little prayer while shutting off my phone. Something like ‘Need to go recharge my soul now, pal. See you in the morning.’

Never hurts to nurture compassion and love.

3. Unplug And Set Down Your Intentions

Unplug yourself from the digital world by turning off your devices or simply putting them on ‘DND’ mode.

Try to put them somewhere you can’t see so that your space is completely free of distractions.

Start your detox routine by laying down your intentions.

Why are you choosing to unplug? What do you hope to enhance from this experience? How will this help your mental space?

Write down your reasons, or speak them out loud to yourself.

This will help you enter a zone of mindfulness and make you look forward to the next few hours of being screen-free.

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4. Indulge In Self-Care And Simple Pleasures

It’s hard to enjoy your cup of coffee when you’re watching the daily news, or truly appreciate the taste of your meal while scrolling through Pinterest.

But when you’re on a detox from digital things, these same acts have the potential to be fully savored.

Indulge in the simple pleasures of life and remind yourself what it’s like to practice self-care with intention.

Make yourself some chai, light candles, and take a bubble bath while humming to yourself.

You can listen to vinyl records, play board games with a family member, or my favorite – read a book on the porch or the balcony!

If you’re in the mood to play fashion, try different outfits from your wardrobe (and maybe do some decluttering while you’re at it).

Spritz your favorite perfume, put on a hydrating face mask, and make yourself a fruit salad.

Going forward, remember to do these things more often, even when you’re not on a digital detox.

When done with full awareness and gratitude, little things like these can lead to amazing changes in how you look at the world and yourself.

5. Try A Fun Hobby

We all have things we would love to do but simply aren’t able to find time for.

A digital detox is a perfect opportunity to connect with such activities that bring you joy.

The scope is wide open here. You could pick up classic hobbies like painting, singing, binge-reading, and baking.

Or you could do something out of the box, like creating character arcs for a story that’s been cooking in your brain, trying a recipe of your own, and composing a song on your guitar.

If nothing comes to mind, think back to your childhood days, and bring back an old hobby to life. Your inner child will love you for this.

Related post: 21 Interesting Hobbies For Adults

6. Journal Your Thoughts

The rise in technology has limited our use of pen and paper, which is why journaling has become more important than ever.

It helps you lay down your thoughts, connect with your deepest self, and engage your creative senses in the simplest of ways.

For all these reasons, journaling should always be a part of your digital detox.

Once you’re an hour or two into the quiet, sit down with your journal and write whatever comes to mind.

You could express what it feels like to be so present, create doodles, or pen down some affirmations.

Write an entry addressed to you, reminding yourself of the power that lies within you.

You’ll be amazed by how therapeutic it can be to use your fingers to write something meaningful compared to typing on your phone.

7. Turn To Nature For Company

There are positive energies all around you – in the trees that you cross on your way to work, in the crisp fall air, and in the sunlight that filters in through your windows.

But again, being immersed in technology leaves little room to register the beauty of nature.

Use your digital detox time to connect with the greenery outside, and open your senses to everything that Mother Nature has to offer.

Without your phone in hand, your outings will be nothing short of adventurous and spiritual.

Some ways you can turn to nature during your digital detox:

Head outside for a walk
Water your plants and sing to them
Observe the birds, squirrels, and trees
Walk barefoot on the grass
Enjoy the sunset or the sunrise
Pack a sandwich, a book, and go on a little picnic
Hug a tree and then sit under it with your back pressed against it

If none of these options are possible, you can always open your window, close your eyes, and take three deep breaths in.

Even a few seconds of solitude in nature can work like a healing balm on your thoughts and emotions.

8. Do Something You’ve Been Putting Off

If you want to put your screen-free hours to productive use, then it’d be nice to tick off some of the tasks or chores that have been pending for some time.

Maybe you have a neighbor who’s been asking you to come over for tea for ages, or some seeds that you want to sow in your garden?

Your wardrobe might need some cleaning and organizing, or you might have a pile of laundry to clean.

It could also be something from your bucket list, like going out on a solo date, donating blood, or trying out a new cafe.

Note that it might be challenging to do some of the stuff without your phone, so stick to something that won’t tempt you to break your digital detox before the time’s up.

9. End With Reflection And Meditation

Before you turn on your devices, sit in a quiet spot and reflect on the past few hours, from the time you unplugged to right now, and ask yourself what you want to carry forward from your experience.

Going forward, you might want to limit your social media usage, avoid using your phone while eating, and spend more time in nature.

Once you’ve laid down your intentions, close your eyes, tune into your breaths, and meditate for five minutes.

Now, with a soft mind and clear thoughts, you can pick up your phone again and mindfully end your detox.

Give Yourself A Break From The Digital Life

You might think that your world would stop without tapping on your phone.

But if you step away from it, you’ll realize that the real world is the one that lies outside the screens, not inside them.

Use these 9 tips to do a digital detox whenever you need a break from your screens.

Doing it regularly will change the way you spend time online, and help you appreciate the other aspects of life.

Got anything to say about my digital detox ideas? Drop a comment down below. It’s always lovely to read your thoughts.