In the modern day, our digital devices have become so intertwined with our lives, they have essentially become a lifeline for some. Now more than ever, breaks from social media and our devices must be consciously made to better our mental and physical health. If you’re looking to reclaim your life and rediscover yourself, then the challenge of a digital detox will be perfect for you!

There are many benefits to doing a digital detox, including improved sleep and physical well-being. At work, removing distractions from devices can also increase focus and allow you to be more productive. Likewise, relationships can be strengthened by having devices less involved in your in-person interactions with others, allowing you to be more present in each moment. You can also practice mindfulness and relaxation by checking notifications and consuming stimulating content less frequently, allowing you to feel calmer.

Building a digital detox plan depends on your schedule, your line of work and your relationships. One plan likely won't work for all, so it is important that you think about the times when device use can be eliminated and commit to doing so. The duration of the challenge is up to you, but we recommend starting with either 24 hours or 7 days. During this time, you should limit your overall device usage. Specifically, avoid social media. Also, limit checking personal email to once or twice daily, if your job allows. Ideally, you can reduce your device usage to under an hour per day. This includes all devices, like TV, computers, gaming consoles, smart-home devices and wearable tech like watches and rings.

As you embark on this journey, make sure to set clear goals. This can just be surface level, like reducing screen time, or more complex, like bettering your sleep, boosting productivity or strengthening relationships. Note your impulses and when you feel the urge to reach for your phone and other tech. Start by turning off your notifications. If your phone allows it, create groups or Focuses to allow for important notifications only. If needed, inform any contacts of your plans and set your phone to silent. Next, create no-phone zones. The best spaces for these are the bathroom, bedroom and dinner table. Instead of scrolling before bed, pull out a book and read. If you can, get an analog clock to avoid using a phone alarm and looking at a screen first thing in the morning. Lastly, get into offline hobbies. This can be outdoors – like biking, hiking and sports – or indoors – like writing, painting, yoga or cooking. Whatever you choose, track your progress in a journal.

After the challenge is done, you can conduct a digital declutter. Delete any unnecessary apps, photos, emails, contacts, files and more. If you haven’t needed them for a while, especially while away from your devices, you likely don’t need to hold onto them.