Have you noticed that every time you get a free minute, you hop on your phone and start scrolling? It’s okay, you can admit it – we’ve all been there. It’s almost impossible not to when we have every piece of information we could ever need at our fingertips.

But here’s my PSA for today: put down your phone and find your way back to the present moment.

Living in a constant state of connectedness with everyone and everything around you can feel exhausting, and can negatively impact your focus, productivity, self-esteem, and overall mental health. We often feel like we HAVE to be available to others every second of every day (because let’s be honest, we always have our phones), and that isn’t healthy or realistic. So many of us also find ourselves in a constant state of comparison and develop a skewed perception of what’s real and what’s carefully curated for the ‘gram.

Thankfully, I think we’re getting to a point now that more attention is being called to the less than amazing aspects of pervasive technology.

It’s time to unplug and I’m here to guide you through it. Let’s go.

Prepare Your Mindset

I wouldn’t be surprised if you tell your circle of friends that you’re looking to go offline and you’re met with a lot of “why’s.” Most people have developed some level of addiction to social media and they don’t even realize it. Being the only one on a technology detox can make you feel a little disconnected, but it’ll be okay. If you’re worried about missing out, know that you don’t have to completely shun your phone in order to take a break. A little goes a long way, and even making small changes will have a positive impact.

Instead of putting down the phone and ignoring the outside world completely, maybe just delete your social media apps and still make yourself available to answer calls and texts. It’s all about finding a better balance, not closing yourself off from everyone. Just know that it will be an adjustment and you’ll have to take some time and find whats works for you.

Be Intentional

Think about what you want to get from choosing to unplug, and be intentional about how you go about it. If you’re looking to improve your productivity and focus, you could put your phone on do not disturb and leave it in another area during work hours. If you want to boost your self-esteem and spend less time scrolling through social media, take some time off and delete the apps. It isn’t realistic in our society to cut yourself off from technology completely, so it’s all about structuring your break in a way that works for you.

Here are some things to consider:

• What do you use each app for? What purpose does an app like Instagram serve?
• Are you able to resist using your phone if it’s near you?
• What do you want to use your phone for?
• What do you want to get out of social media?
• How do you feel the most connected to your family and friends?

Think about your answers to each question and then structure your detox around what’s important to you personally.

Hit that Unfollow Button

Like it or not, the accounts that you follow online WILL have an impact on you whether it’s positive or negative. You’re constantly taking in a stream of information that creates your overall mindset, so take some time to think about accounts that make you happy and the accounts that make you feel self-critical. Then, curate curate curate!

Don’t be shy – hit that unfollow button for any and every account that doesn’t make you feel good. I think we sometimes get caught up in keeping up with people that have massive online followings, but sometime those accounts don’t serve you well. Make a list of all of the people that you enjoy seeing online and keep them front and center – unfollow or unmute everyone else.

And I’m sure this goes without saying, but cut out the social media stalking. It doesn’t help you in any way – people that have left your real life don’t need to take up space in your online world either.

Here’s What You Can Do

I’ve come up with a few ways to unplug this weekend. Give some (or all) a try and see how you feel. The best thing about this is nothing is permanent! You can unplug as needed for your own well-being, and reconnect when the time is right.

1. Delete all social media apps on the weekend
2. Move social apps to the last page of your home screen (or hide them away in a folder)
3. Commit to one day per week without being online
4. Leave your phone in the car when you’re out with family or friends
5. Consider getting a smartwatch so you can stay connected without social media
6. Put your phone in another room when watching TV or reading
7. Turn off all social media notifications

---

Just remember, unplugging is going to feel weird at first. It’ll be different, but that doesn’t mean bad. Of course, I want you to remember that you can always go online for things that matter. But, when you allow yourself to unplug, you’re giving yourself permission to focus on YOU.

Let me know what you think about unplugging in the comments! Have you ever tried it? Or will you? Until next time!