Practical Tips For “Unplugging” From Technology And Social Media Every Day

In today's tech-driven world, many people may find it hard to take a break from their screens. Being constantly connected—whether it’s for work, school, or leisure—can overwhelm our senses and make it difficult to disconnect and relax. “Unplugging” by taking regular breaks from technology provides the opportunity to rest and recharge and may benefit our mental health, physical health, sleep, productivity, and overall well-being as well.

Interested in reevaluating your relationship with technology?

Speak with a therapist about it

The idea behind “unplugging”

This kind of digital detox isn't necessarily just about switching off devices for a couple of hours, either. Instead, it may be most effective as a broader lifestyle change. 

The benefits of unplugging from technology

By incorporating limits on device usage into your everyday life, you may be able to build stronger relationships, cultivate a healthier work-life balance, and improve your overall health.

Potential physical and mental health benefits of being unplugged from technology

Technology can connect and empower us in many ways, but overusing it may cause negative health effects. That means unplugging regularly as part of your routine could bring a number of potential benefits to the following areas:

• Improved physical health. Prolonged use of technology can affect physical health, with research suggesting a higher risk of obesity and heart disease due to the sedentary behavior that often accompanies long hours in front of screens. Unplugging often may give you more time and motivation to engage in physical exercise or other forms of movement, which could benefit your health.
• Improved mental health. Studies also suggest that excessive screen time is linked to an increased risk of depression, stress, anxiety, and sleep issues. Taking frequent breaks could help you become more aware of your feelings and your mental health needs and make time for activities that promote emotional well-being, such as hobbies, time with friends, and time in nature.
• Better sleep. Some research suggests that the blue light emitted by screens may suppress the body’s production of melatonin, an essential sleep hormone. This suppression could negatively impact the quality of your rest. Limiting screen time—especially before bed—may mitigate this effect, and it may also allow you more time and space to unwind and relax before sleep. 
• Stronger relationships. Unplugging may also help improve face-to-face communication with others. People are often more present and attentive in conversations without the distraction of their phones or tablets, which can lead to more conversations and deeper connections with friends, family, and community members.
• Increased productivity. Research suggests that significant screen time may cause shorter attention spans, and that switching tasks frequently—as people often do on their phones—is associated with stress. Taking regular time away from screens may help you be less distractible and more productive and might even reduce stress.

Practical tips for unplugging

There are various ways to unplug throughout daily life, and it might look different for each person depending on their job, their lifestyle, and their goals.  Here are some potential ways to incorporate unplugging into daily life.

Turn off social media, email, and text notifications while disconnecting

If your phone is in your pocket or sitting nearby, you’re likely to hear, feel, or see each time you get a notification. If your phone buzzes, chirps, or lights up each time any of your apps has something for you to see, you’re likely to be tied to it for a much larger portion of the day. Turning off as many notifications as possible and then setting aside certain times of day to catch up on messages or emails may be helpful. 

Physically step away from your devices

When your phone is always within reach, it can make you more likely to pick it up frequently. Regularly putting your phone out of sight and out of reach, such as in a different room, might help you unplug more intentionally and for longer periods. It may be especially helpful to do this during times when you want to be intentional about avoiding your phone, such as when you have a friend over for coffee or are winding down for bed. 

Use analog clocks

For many people, using their phone is the last thing they do before bed at night and the first thing they do when they wake up. To prevent this and give yourself more time to ease into your day or your restful period, it might help to sleep with your phone just outside your bedroom door or even in the next room. Use an alarm clock instead to help you wake up on time. You might also consider getting a wall clock for your home and a watch for your wrist so you’re less likely to get sucked into your phone throughout the day whenever you need to check the time.

Develop hobbies that don’t involve screens

Research suggests that people who have hobbies report “better health, more happiness, fewer symptoms of depression, and higher life satisfaction” than those who don’t. Hobbies can be good for your well-being—and having a few that don’t involve screens may be even more so. If you’re trying to unplug more often, you might even consider “analog” ways to enjoy your favorite pastimes. For example, listening to records or CDs sometimes instead of using an app could be a helpful swap for music lovers, and those who like creating digital art could exchange their tablet and stylus for paper or a canvas now and again.

Make regular time for face-to-face interactions

The availability of texting, social media, and video calls has made it easier to connect with friends and loved ones, regardless of geographic location. However, it can be important to avoid letting these interactions replace face-to-face connections in your life. 

Research suggests that face-to-face connections can promote higher life satisfaction and better mental well-being than virtual ones, so building these into your day as much as possible can help support your mission to unplug. For instance, you might make an effort to strike up a conversation with a neighbor, engage with your local barista, or take a walk with a friend to catch up. Keeping your phone out of sight and engaging in active listening when you spend in-person time with others can be helpful too.

Practice mindfulness while unplugging from technology

Mindfulness can be defined as tuning into a nonjudgmental awareness of the present moment. Regularly practicing mindfulness may help you be more aware of how often you reach for your devices and why—which may be the first step toward reducing your use. Practicing mindfulness meditation daily could help you develop this awareness over time, and it may have a variety of other potential health benefits as well.

Interested in reevaluating your relationship with technology?

Speak with a therapist about it

Challenge yourself to feel bored

Having your phone on your person constantly can lead to you using it as a crutch. Whenever you feel bored, awkward, tired, anxious, or any number of other emotions, you might find yourself reaching for a device to take your mind off of it. If you’re working toward unplugging more often, you might challenge yourself to notice when you feel these feelings and allow yourself to sit in them or explore them instead of looking to technology to distract you.

How therapy may help you unplug from technology

If you’re interested in reevaluating or adjusting your relationship with technology, a therapist may be able to help. They can guide you in discovering what compels you to use devices at the rate that you do, what emotions using or not using them brings up, and tips for coping with mental health challenges that may be related to technology use. 

Disconnecting with online therapy

Those who are trying to spend less time on screens might prefer to meet with a therapist in person or virtually via phone call rather than via video call. Whatever your preference, qualified support is available.

If you have a limited number of providers in your area or would prefer to avoid commuting to and from appointments, you might try virtual therapy via phone through a platform like BetterHelp.

What the research says

Research suggests that online therapy in general can often offer similar benefits to in-person care, so those who feel more comfortable with this format may feel confident in pursuing it.