🏋🏽Exercise: Do a Digital Detox
Spending more time on your phone than you wish? I definitely was.
It got so bad that my kids created a “phone jail” for me to put my devices away!
The Problem:
We are glued to our phones and computers, getting flooded with emails, social media, news, and notifications.
So what?:
It makes us feel stressed, distracted, disconnected and tired.
The Goal of this Exercise:
To understand what is pulling our attention away and make a simple plan to get your focus back.
Exercise: Do a Digital Detox
Step 1: What is on Your Digital Clutter Checklist?
Take a moment to think about all the digital stuff that makes you feel busy or distracted. Write down everything that comes to mind.
Think about:
Apps: Which social media, news, or game apps do you check often?
Messages: Lots of unread emails, texts, or group chats?
Watching/Reading: Too much Netflix, YouTube, or endless articles?
Notifications: Which apps are constantly buzzing your phone?
Your Habits: Do you pick up your phone without even thinking?
Your Checklist:
...
...
...
...
Step 2: How Does It Make You Feel?
Look at your list from Step 1. For each item, quickly think about how it makes you feel or how it affects your day.
Ask yourself:
How does it make you feel? (e.g., stressed, tired, left out, happy, informed?)
How much time does it take? (Rough guess)
Does it help or hurt your focus?
Is it truly useful?
Example:
App: Instagram
How it feels: Often makes me feel like I'm not doing enough.
Time: Too much!
Focus: Hurts my focus.
Useful? Not really.
Step 3: What is Your Simple Action Plan?
Choose 2-3 things from your list that you want to change. Pick the ones that bother you the most or take up too much time.
How to change them (pick one for each item):
Remove: Delete the app, leave the group chat, unsubscribe from newsletters.
Limit: Set a timer for how long you use it, check it only at certain times, turn off notifications.
Change how you use it: Only use it for specific, helpful reasons.
Your Simple Plan:
Item I'll change: (e.g., Instagram) What I'll do: (e.g., Delete the app / Use it only for 15 mins a day)
Item I'll change: (e.g., News alerts) What I'll do: (e.g., Turn off all news notifications)
Item I'll change: (e.g., Too many emails) What I'll do: (e.g., Check emails only in the afternoon)
Step 4: See What Happens
Put your simple plan into action for the next week. Don't worry about being perfect!
After a week, ask yourself:
Did I feel less stressed or distracted?
Did I have more time for other “in person” things?
What worked well, and what was hard?