Digitally detoxing can sound simple (and it certainly can be!), but having a structured plan in place beforehand can make the process more rewarding. It can help to separate the digital detox into 3 phases – before, during and after.
Before the Detox
Before you start turning off all your notifications, take a moment to think. Why are you doing this in the first place? Is it to reduce stress? Reclaim time? Sleep better? Having a purpose gives you direction and motivation.
Once you have your goal in mind, start defining the rules for your digital detox. A few thoughtful ones to consider can include:
- Which devices are off-limits?
- What platforms or apps will you avoid?
- How long will the detox last?
- Are there any allowed websites or apps?
- What will you be doing instead of being online?
- How will you handle emergencies and urgent situations?
- How will you communicate your boundaries?
Be sure to let colleagues, friends, or family know if you’ll be unavailable, especially for extended detoxes, so they don’t worry or think you’re ignoring them.
During the Detox
During your digital detox, you’ll want to commit to the rules that you’ve established previously. But if you find yourself running through your list of offline activities faster than you expected, get inspired with some of these ideas:
- Express your creativity: With an app for everything these days, we can often forget about the soothing effects of writing or drawing. Try your hand at creative writing, such as by drawing a picture, writing a poem, a short story, or a gratitude log.
- Learn non-digitally: Even without the internet, there’s many ways to pick up new skills or learn something new. Visit a bookstore or your local library to find a good read, work on a puzzle, take in some exercise, or take a guided meditation class.
- Get active: There’s no better time to get active than the summer months. Go for a long walk in a park, forest, or your local neighbourhood. If you prefer staying indoors, doing a deep clean or rearranging your room can get your heart pumping while clearing your mind.
- Connecting offline: Social interactions can be meaningful when done offline. Whether it’s getting to know your neighbour beyond the usual smile and wave, or catching up with an old friend over coffee, staying connected in a non-digital format can make you feel more fulfilled.
After the Detox
Reflecting on your digital detox can be just as important as doing it. Take some time to reflect on your experience. What did you notice? What was challenging or rewarding? How did your mood, energy, or focus change?
Now that you’re back online, review your digital habits with a fresh set of eyes. Notice which behaviors feel automatic, draining, or unnecessary now that you’re reconnected. It can be helpful to take notes to determine whether you should keep or change certain habits.
Keep in mind that a digital detox isn’t a "one-and-done" event. For example, you might want to have shorter sessions daily or weekly to build long-term habits, or an extended detox to recharge after busy season or if you’re feeling digitally overwhelmed.
All material copyright MediResource Inc. 1996 – 2025. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Digital-Detox-Unplug-to-Recharge-This-Summer