This one’s for the curious, burnt out, and self-aware. (And let’s be honest, that’s most of us).
If you’re like most people, your phone is probably the first thing you see when you blink open your eyes in the morning and the last thing you touch before you drift off. It keeps you company during quiet moments, fills in the gaps when you’re uncomfortable or bored, and offers a constant stream of entertainment, connection and distraction. But how often do you stop to ask yourself how it’s really, truly making you feel?
Doing a personal audit of your screen habits can be enlightening. It isn’t about judgement, it’s about checking in with yourself. Are you feeling scattered, overstimulated or disconnected? Are you spending more time consuming than creating or resting? If the answer is yes, a digital detox could be the reset you and your brain need in 2025.
Here are 7 practical ways to step back from the noise, reconnect with yourself and build out a little more downtime in your day-to-day.
Start With a “Tech-Free Hour” Each Day
Choose one hour each day where you stay off screens and stick to it. The first hour of the morning or the last hour before bed are both great options. Use this time to stretch, journal, read, or simply sit in silence. It helps regulate your nervous system and gives your mind space to think clearly.
Research shows that screen exposure before bed suppresses melatonin production, making it harder to fall and stay asleep.
For bonus points, do a tech free hour in the morning to set yourself up for a perfect day, and then another in the evening when you wind down before bed. Sweet dreams await.
Turn Off Non-Essential Notifications
Studies have found that frequent phone notifications increase cortisol levels and can lead to chronic stress and reduced attention spans.
Every buzz or ping pulls your focus. Go into your settings and switch off notifications that aren’t urgent, like social media, shopping apps or emails. Bye bye Uber Eats trying to convince you of a late night icecream feast. Keep texts and calls from close contacts on if needed, but the rest can wait. Less noise means more calm.
Create No-Phone Zones
Designate areas in your home where your phone isn’t allowed, such as your bedroom, bathroom or the dinner table. Creating physical boundaries helps reinforce mental ones, and allows for more presence in your daily life.
Physical separation from devices, even temporarily, is linked to improved cognitive function and social connection.
It’s also beneficial for relationships during shared activities, such as watching a movie, where it can be easy to want to “just quickly Google that actor to see what else they were in”, then get stuck deep diving into all the steamy details of their relationship history. Phones away during that Jurassic Park marathon, your partner or friends will thank you.
Use Your Screen Time Data Without Shame
According to behavioural psychology, tracking habits increases the likelihood of positive change by up to 40%.
Instead of avoiding your screen time stats, use them as a gentle check-in. What apps are you spending the most time on? When do you reach for your phone the most? Awareness helps you make more intentional choices.
Take a look at your stats each week – can you try and decrease it next time, even by 15 minutes?
Detox With a Friend or Partner
Making changes is easier when you do it with someone. Plan a phone-free morning, a walk without screens, or a night where you both switch off and focus on being present. It adds accountability and turns the detox into a shared experience.
Social accountability has been shown to significantly increase goal achievement and improve follow-through on habit change.
Replace Scroll Time With a Soft Activity
When you stop scrolling, give yourself something else to lean on. Try activities like reading, stretching, watering plants, listening to music or podcasts, or making a home cooked meal. These small swaps help soothe your nervous system and retrain your habits.
Engaging in low-stimulation activities has been found to restore attention, reduce anxiety, and support emotional regulation.
Do a 24-Hour Digital Reset Once a Month
Short-term digital detoxes have been shown to improve mood, increase mindfulness, and lower perceived stress levels.
Choose one day each month to log out of social media, email and streaming. Prepare ahead with downloaded playlists, food, and offline entertainment. Use the day to rest, create, or spend time offline with others. The clarity you gain from even one day can be powerful.
You don’t need to break up with your phone. You just need to be honest about how it’s impacting you. A digital detox is a way to create space, rebuild intention, and return to yourself. Start small, be gentle, and remember that stillness is productive too!
Be well,
xoxo
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