We all know, deep down, that we could benefit from spending less time on our devices – phone, computer and even TV. Our intuition tells us our brain can’t handle all that external noise, and our soul is calling for stillness.
This isn’t about judging ourselves for how much we use technology; it’s about recognizing the potential impact on our mental and physical well-being.
Phones and apps are designed to be addictive – just like cigarettes. Will there come a day when we realize that the thrill, the dopamine hit from constant consumption, isn’t worth the long-term effects? Until then, it’s up to us to take our well-being into our own hands and regulate how we use technology.
I decided to conduct my own experiment to see what it felt like to go completely device-free for a day (link to Substack). I thought it would be easy. I WAS WRONG.
In reality, my first attempt wasn’t a complete success but it was a step in the right direction. I share the ins and out of that day went (+ some precious lessons) in my Substack.**************
Inspired by that experience, I wanted to create a simple guide to help set myself up for success for future device-free days… and hopefully help others do the same.
7 tips for a successful device-free day
Start with small steps
Going fully device-free from the start is like quitting smoking cold turkey – it can feel impossible. Start by limiting social media, turning off notifications, or designating certain hours as device-free.
Plan your day mindfully
Structure activities that naturally keep you engaged and away from devices. Being home all day may make it harder to resist — schedule walks, visits, creative projects, or errands to occupy your mind.
Practice self-kindness
Approach it as an experiment, not a test of willpower. Give yourself grace if you need to check your phone or adjust your plan. Curiosity over judgment is key.
Create device-free zones or rituals
Designate certain areas or times as completely device-free — for example, the bedroom, the dining table, or the first hour after waking. Rituals like journaling, stretching, or brewing tea can replace habitual device-checking moments.
Have alternative engagement
Fill your time with activities that genuinely capture your attention: reading a book, cooking, drawing, meditating, or going for a walk. The goal isn’t just to remove devices but to replace them with meaningful engagement.
Prepare your environment
Put devices out of sight, turn off notifications, or leave chargers in another room. Environmental cues can dramatically reduce temptation.
Reflect and journal your experience
Spend 10-15 minutes at the end of the day reflecting on how you felt. Notice changes in mood, energy, or focus. This reinforces the benefits and helps you plan future device-free days.
I’ve shared my own attempt at a device-free day in my Substack article (link). As mentioned earlier, it definitely didn’t go as planned. But in exploring the challenge, I learned a lot about my habits, my triggers, and what it takes to create space for stillness. If you’re curious, I invite you to read about my experience, and maybe even try your own experiment!
