Getting your phone’s weekly screen-time report can be somewhat of an eye-opening mess. A terrifying report of 5–6 hours a day is a stark reminder of just how online we really are. Feel less drained when you follow these great tips to take a digital detox. 

1. Start slow 

Slow and steady wins the race! Cut your screen time a little at a time. Reducing screen time in attainable batches will give you the confidence to go without your devices for longer periods. Start by going without your phone for 30 minutes after you wake up or leave your tablet in another room for an hour before you go to bed at night.  

@siffhaider Easiest hack to stop scrolling before bed #bedtimeroutine #sleeptips #sleephacks #eveningroutine #winddownroutine #bethatgirl #thatgirl ♬ original sound – Siff Haider

2. Start new hobbies away from your phone 

Reaching for your phone is often learned or automatic behaviour. Do you instinctively reach for your phone to scroll on Instagram during your morning cuppa joe? Or go on a TikTok haul before you kick off your workday?  

“You need to break the automaticity of that connection. The easiest way to do that is actually just delete the app from your phone. That’s the lowest-hanging fruit. The next step would be blocking websites from your computer – but most won’t need to go to that step,” says Jessica Lipschitz, Associate Director of Brigham and Women’s Hospital Digital Behavorial Health and Informatics Research Program. 

@oneiric.society my favourite tech-free activities for when life gets too much ✨🪷 #cottagecore #darkacademia #lightacademia #oneiricsociety ♬ original sound – mianne.chan

3. Create tech-free zones in your home 

Create digital boundaries for yourself at home by declaring certain rooms ‘tech-free zones’. And that goes for all devices. No ‘just replying to a quick email’ or checking the funny meme you’re tagged in on Instagram. Get a small container to place all digital devices in, not only will it serve as a reminder to leave your phone at bay, but it will force you to do something else, like reading, or learning a new hobby – you may even (finally) finish that crossword puzzle! Make it a rule for the whole family – that’s the only way it’s going to stick.  

@jayalderton No phones in the bedroom #mindset #success #productivity #jayalderton ♬ You – Petit Biscuit