We recently finished a digital detox challenge that we posed to ourselves, which was amazing.
Before you ask, yes, as bloggers, we did it ultimately- we just batch-worked and prepped before going in cold turkey.
This all started once we conducted a life audit. We realized a digital detox was needed!
We live in a hyper-connected world where screens dominate our daily lives.
Breaking news is no longer breaking news. From social media to emails and endless scrolling, our digital consumption has become overwhelming.
But what if you pressed pause? A digital detox challenge can help reset your mind, improve your mental health, and allow you to reconnect with the world around you.
We’ll tell you why a digital detox is essential and how you can embark on your own challenge.
Why a Digital Detox Matters
Did you know that most Americans spend at least 4 1/2 hours on their phones daily? That is over two months in a year- on your phones!
We started paying attention to our phone use by monitoring our digital well-being programmed into our phones. It was scary to see hours of screen time just on the phone. We’re not even talking about computers or even TV.
Let’s run through some facts about why a digital detox can help us all!
- Improves Mental Health – Any time you are tied to a digital product, it can lead to anxiety, stress, and even depression. Taking a break allows your mind to rest and reset.
- Boosts Productivity – Reducing distractions from notifications and social media helps improve focus and efficiency. How many times have you jumped on your phone to look something up, and suddenly, you’ve been scrolling Instagram for an hour and cannot remember why you got on your phone in the first place?
- Enhances Real-World Connections – Instead of texting, meet up with friends. Instead of scrolling, engage in meaningful conversations. Look, we get it. We would rather text any day of the week than have a conversation, but you realize that the more digitized our world is, the smaller it is.
- Better Sleep Quality – Blue light from screens disrupts sleep patterns. Unplugging in the evening can improve sleep quality. You can read all about good sleep wellness here.
- Encourages Mindfulness – You can be more present in your daily experiences without digital distractions. A lot of us are fearful of facing our true thoughts. At first, when you only have your thoughts, you begin to realize why you have anxiety. We avoid issues, and thoughts just float around in our heads, unaddressed.
The Digital Detox Challenge: How to Get Started
We don’t know anyone who could not benefit from a digital detox challenge, so we will tell you how to do it, and then you can decide the length of your digital detox.
1. Set Clear Goals
Define why you want to do a digital detox. Is it for mental clarity, better relationships, or improved productivity?
2. Choose Your Detox Level
- Partial Detox – Reduce screen time to certain hours of the day. We started by setting timers allowed for specific apps on our cell phones.
- Full Detox – Disconnect entirely for a set period (e.g., a weekend or a week). We opted for a 30-day digital detox.
- Social Media Detox – Delete apps or log out for a break from scrolling.
3. Create a Plan
- Schedule offline activities such as reading, exercising, or spending time in nature. We began seeing the inside of our local library more than we ever thought we would.
- Inform friends and family about your detox so they know how to reach you if necessary. We did allow for phone calls, but nothing else.
4. Set Boundaries
- Use “Do Not Disturb” mode on your phone. This is something you should get accustomed to anyway. I (Shannon) live on DND. I want to choose when I want to know about notifications, not for my phone to tell me.
- Avoid checking emails or social media during meals or before bed. We have a rule that we “put our phone to bed” at 6pm.
5. Replace Screen Time with Meaningful Activities
- Go for a walk without your phone. This can be difficult at first, especially if you walk or run. We are so accustomed to using our earbuds to have something to listen to, but you begin to appreciate the natural sounds around you.
- Start journaling or a creative hobby. When you are not so distracted by phones, laptops, tablets, and TV, you seek a hobby if you don’t already have one. You will want to do something in your free time.
- Have honest conversations without distractions. You’d be surprised at how much more you pay attention to people and what they say. You will also begin seeing how little people pay attention to you and what you say when they have all their digital distractions.
6. Track Your Progress
- Note how you feel each day. You can do this on a calendar, drawing a smiley face, frown face, or neutral face.
- Reflect on what you’ve learned and how it has improved your well-being. You can do this in a journal or by making additional notes on your calendar.
What to Expect During Your Digital Detox
- Initial Discomfort – You might feel restless or experience FOMO (fear of missing out). It’s an odd feeling, but you will also begin to realize that social media platforms are meant to keep us there.
- Increased Awareness – You’ll notice how often you instinctively reach for your phone. This is something we realized was a BIG problem. We grab it and don’t even realize we are doing it until we are mindful of the practice.
- More Time – Without constant notifications, you’ll find extra time for hobbies, self-care, and real-life connections. You may just want to continue without your digital devices for some time.
- Improved Mood and Focus – Many people report feeling more relaxed and productive after just a few days. We’ve said over and over again that multitasking does not exist. Our brains are not wired to focus well on more than one task at a time.
Give a Digital Detox a Try- It Can’t Hurt!
A digital detox challenge isn’t about permanently giving up technology. No one is taking it away and making you live an entirely different way of life. It’s about creating a healthier relationship with the digital offerings we are so fortunate to have.
Taking intentional breaks from screens allows you to recharge, be more present, and prioritize your mental health.
Try a digital detox challenge for yourself. Even if you do it for a month, week, weekend, or a day, we promise you will learn a lot from the experience!
FAQs | Frequently Asked Questions
Yes! If you need your phone for work, try a partial detox, where you limit usage to essential tasks only and avoid social media, unnecessary browsing, or screen time outside of work hours.
Most people find that reducing screen time improves focus and minimizes distractions, leading to better productivity and efficiency in tasks.
Plan fun alternatives like reading, hiking, cooking, journaling, or meeting friends face-to-face. The more engaging your offline activities, the easier the detox will feel!
