It’s no secret that excessive or prolonged digital exposure can lead to anxiety, depression and sleep disorders. It can have a negative impact on social skills, leading to problems with face-to-face communication, decreased empathy, loneliness and social isolation.
It’s addictive. Perhaps we’re all a little addicted.
Then there’s the physical impact. Eyestrain, neck pain, finger cramping (aka Text Claw / Texting Thumb) repetitive strain injury.
Now I appreciate that many (if not the majority) of us need and rely on tech in order to work, even I do. What I’m talking about here is how excessive exposure to the internet impacts our free time. Those precious moments when we are afforded golden opportunities to be present. To do things that make us feel good. Away from constant news alerts, social media posts, responding to messages instantly, doom scrolling.
It makes so much sense to take a digital detox now and again. To step away from screens, social media, and the internet for a while, which can and will, do wonders for your overall well-being. A mental and physical reboot.
Although the human brain is a phenomenal piece of kit, it just wasn’t designed to handle a constant stream of information and notifications, much of which is unimportant or irrelevant to our everyday life. Rather than being of assistance, constant ‘digital noise’ can leave us feeling anxious, distracted, overwhelmed, or even inadequate.
Some of you might be thinking, “that’s all well and good Gail, but I need to be informed, to stay in touch, learn more, see more etc.” But in reality, and lets face it, a good proportion of what we see on the internet does not reflect anyone’s actual reality, what we really need is to connect with ourselves. To our own personal world. To the things that matter to us, personally.
Consider this. From the moment we’re born, our clocks begin ticking. We have a certain amount of time. As morose as that may sound, it’s reality.
No one knows how much time they’ve been allocated, and so with this in mind, why on earth would anyone waste their precious free-time doom scrolling, watching other people doing stupid things, listen to other people’s ideas or opinions on life and how YOU should be living yours, fear mongering, being barraged with stories of war, crime, death, atrocities and heaven knows what else.
I’m not suggesting a total blackout. The internet has a whole host of positive uses. It’s good to be informed, to take the odd 10 or 20 minutes here and there to check in with what’s happening, or to escape reality and dive into an alternate universe. But that’s all most of us need. Outside of work, the odd 10 or 20 minutes here and there.
What I am suggesting, is taking a break. Literally unplugging. Set time limits. Create a detox schedule mentally or physically write it down and abide by it. You’ll soon discover better and more productive things to do with your irreplaceable allotted free time. It may seem strange at first. Not defaulting to picking up your phone, checking for messages or emails, skimming the headlines. But stick with it. Trust me.
You’ll find it easier to focus, sleep, be in and enjoy the moments, feel less stressed, improve your self-esteem and feel more grounded in your own reality. When you’re not glued to a screen, you’ll be more present with family, friends, and even yourself.
Here are a few easy ways to start:
In the evening:
Set a screen curfew. Try turning off your devices an hour or two before bed. Use that time to read, journal, listen to music, take a bath, or talk with real people.
Leave your phone outside the bedroom. Use a good old-fashioned alarm clock if needed.
At the weekend:
Schedule offline hours. Choose a few hours every weekend to go completely screen-free.
Do something with your hands, cook a meal, paint, garden, take a walk, exercise, use your imagination…
Let people know you're taking time offline, so you don’t feel pressure to respond right away.
The goal isn’t to go dark, it’s about striking a balance. A short break here and there can help you feel more in control, calm, and connected to the real world.
I offer you a simple weekly digital detox plan. This plan is flexible, feel free to adjust it to fit your own lifestyle.
Monday - FriYay!
⏰ Morning:
· Don’t check your phone for the first 30 minutes after waking up. Once you’re over this hurdle the rest will feel much easier!
· Use the time to stretch, try a yoga pose, listen to music, journal, enjoy a quiet coffee/tea. If you have time, go for a run, a walk or a bike ride.
🌆 Evening:
· Set a timer for your last social media check-in.
· Put your phone on "Do Not Disturb".
· Start a screen-free wind-down routine (read, journal, listen to a podcast or to music, take a bath)
· Watch TV or a feel-good movie.
· Call friends or loved ones BUT only to engage in real talk, no texting or voice messaging!
· When it’s time for lights out, enjoy a few moments of quiet reflection before drifting off to a natural deep sleep.
📵Saturday - Mini Detox Day!
☀️ Morning:
· No social media or news until after breakfast. Get outside, take a walk, cook, clean, do something creative, mediate, or just be still.
🕛 Midday:
· Set a goal for 3–4 consecutive hours screen-free. Leave your phone in another room if possible.
· Do an offline activity. Get out in nature or just go outside, go shopping, ride a bike, visit a market, meet family or friends, clear your cupboards, list things you don’t want or use anymore on eBay or Vinted, you might make a few quid or donate those things to charity.
🌙 Evening:
· Watch a movie or some light entertainment on TV but no multitasking with social media!
· Enjoy a “tech-free dinner” aka no phones at the table.
🌳 Sunday (Reset + Reflection)
Start your day screen-free for at least 1 hour.
Journal, flick through a physical magazine, take some time to think about how you felt during your tech-free hours in the past week.
Consider a full “Digital Detox” from morning until bed, with no screens at all. That could be a tough one.
📘 Bonus Tips:
Turn off non-essential notifications.
Keep your phone out of reach when you’re relaxing or spending time with others.
Tell whoever you need to tell about your detox, let them know you might not respond immediately, you might even encourage them to do the same!
I really hope you try some or all of the above. I have and I do, and I can assure you, it feels great to disconnect with tech and reconnect with self.
Happy detoxing.