The Power of Unplugging: Reclaiming Your Mind in the Digital Age
I have this habit of checking my phone first thing in the morning and last thing before going to bed. Emails, social media, the news—before I even took my first deep breath of the day, my mind was already cluttered. It felt normal, even necessary. But over time, I started noticing the effects: constant distractions, mental fatigue, and this subtle, creeping anxiety that never seemed to go away.
Sound familiar?
We live in a world that’s always connected. Notifications, endless scrolling, the pressure to keep up—it’s exhausting. While technology has made life easier in many ways, our dependence on it is taking a toll on our mental health. But here’s the good news: we don’t have to be ruled by our screens.
If you’ve been feeling overwhelmed, distracted, or just mentally drained, taking a step back from technology can do wonders. You don’t have to go off the grid or dump your phone down the cliff. Small, intentional breaks can help you reclaim focus, reduce stress, and improve your overall well-being.
Here are some simple steps I have created as a personal reminder…from me to you.. 🙂
- First and foremost; recognising When You Need a Break
Not sure if you need a digital detox? Here are some signs:
- You feel anxious or restless when you don’t have your phone.
- You reach for your device out of habit, even when there’s nothing urgent.
- Your screen time is increasing, but your sense of fulfillment isn’t.
- You struggle to focus on tasks without checking your phone.
- You have trouble sleeping because of late-night scrolling.
If any of these resonate with you, well… it might be time to step back and reset.
- Start Small: Simple Ways to Disconnect
You don’t need a drastic “no-tech retreat” to see the benefits of unplugging. Here are some practical, doable steps to create a healthier relationship with technology:
→ Set “Tech-Free” Times in Your Day
Instead of being glued to your phone first thing in the morning or right before bed, try setting intentional no-screen periods.
For example:
- Morning: Wait at least 15-20 minutes before checking your phone. Start with stretching, journaling, or just sitting with a cup of coffee in peace. Whatever works best for you. My personal favourite ritual when time permits; stretching follows with a 5-7 minutes meditation. I happen to enjoy catching up with the latest news (mostly entertainment gossip to be accurate) while drinking coffee. However, on my workday mornings usually means rolling off my bed and straight to a cold shower. Coffee is a takeaway affair on the way to work.
- Night: Power down devices ideally at least an hour before bed. I have my phone set automatically on Do Not Disturb mode an hour before actually going to bed. If this is too hard, try 30 minutes. Read a book, reflect on your day, or listen to calming music. Meditate or practice breathwork.
By far I find evenings to be the most challenging. I love practising my French with Duolingo (as this is usually the time I remember to do so after endless reminders from the App). But I am proud of myself whenever I manage this even a few evenings a week. Remember, small steps go a long way!
→ Create Phone-Free Zones
Designate areas in your home where technology is not allowed.
Example:
- No phones at the dinner table.
- Keep your phone away while spending time with loved ones.
→ Use Your Phone with Intention
Instead of mindless scrolling, ask yourself:
- “Why am I picking up my phone?” (Is it out of habit or for a real purpose?)
- “Is this adding value to my day?”
If the answer is no, put it down and do something that energises you instead.
→ Take a 24-Hour Digital Detox Challenge
Pick one day where you intentionally limit screen time. Use that time to go for a walk, meet a friend, do a creative hobby, or just enjoy being present. Even half a day can make a big difference.
- Overcoming the Fear of Missing Out (FOMO)
One of the biggest reasons we stay glued to our screens is FOMO—the fear that we’ll miss something important. But the truth is, real life is happening away from the screen.
Try shifting your mindset to JOMO—the Joy of Missing Out.
- Instead of worrying about missing a trending post, enjoy being fully present in the moment.
- Instead of feeling the need to check your notifications, embrace the peace of not being constantly available.
You’ll be surprised how freeing it feels.
- Creating a Sustainable Balance
The goal isn’t to eliminate technology—it’s to use it in a way that supports your life, not controls it. For examples:
- Schedule intentional screen breaks (e.g., 10 minutes every hour).
- Turn off unnecessary notifications to minimize distractions.
- Unfollow or mute accounts that drain your energy.
- Replace screen time with real-life activities that bring joy (reading, hobbies, exercise, hang out with friends, have deep conversations).
It’s about mindful consumption. Instead of letting technology dictate your habits, you decide when, how, and why you use it.
Unplugging isn’t about rejecting technology—it’s about reclaiming your time, attention, and peace of mind.
Start small. Try one or two of these tips and notice how you feel. You might just find that life feels a little lighter, your mind a little clearer, and your heart a little more present.
So, are you up for the challenge? Try a mini digital detox today and see what happens. What are you waiting for? Go ahead and print this out. Pin it next to your PC.
Your mind will thank you.
With Love,
Daow