Discover the benefits of a digital detox with this 7-day challenge. Improve your well-being, reduce stress, and reconnect with the world around you.
When was the last time you went without using your phone or watching TV for entertainment? If you’re reading this, you probably already know how beneficial a digital detox can be and how harmful constant digital use has been for you.
I first decided to try a digital detox to improve my mental health after struggling a lot following the birth of my little girl. I was looking for stress management activities to help with my anxiety and stress, and one of the most helpful things I found was a digital detox.
Often, our anxiety, stress, sadness, and feelings of loneliness come from too much time on social media. This is due to constant comparisons, the pressure to always respond to messages, and exposure to upsetting news.
This is why a digital detox is so important. It helps you refresh your mind and lower your stress levels.
In this post, I’ll explain the harms of too much digital exposure, the digital detox benefits you can experience, and provide a 7-day digital detox challenge. This challenge will help you start your digital detox journey and identify which activities benefit you the most so you can incorporate them into your daily life for maximum benefit.
This post is all about a 7-day digital detox challenge!
What Is A Digital Detox?
A digital detox involves taking a break from digital devices such as smartphones, computers, tablets, and even TV! It’s an opportunity to reduce the constant exposure of digital information and reconnect with the physical world around you.
Digital detoxing can help restore balance between using and not using your digital devices and improve mental and physical well-being.
The Harms Of Too Much Digital Exposure
Too much use of screens can be very damaging to us. Many of us, especially parents, assume that too much digital exposure is only unhealthy for kids but we as adults need screen-free time as much as kids do!
Here are some of the harmful effects of too much digital exposure:
- Mental Fatigue: Constant notifications and multitasking can lead to cognitive overload.
- Sleep Disruption: Screen blue light interferes with melatonin production, disrupting sleep patterns.
- Reduced Attention Span: Overuse of digital devices can shorten attention spans and decrease the ability to focus. Just look at the amount of times you were trying to get some work done only to find yourself checking your phone every 5 minutes!
- Physical Health Issues: Prolonged screen time can cause eye strain, headaches, and poor posture.
- Increased Stress Levels: The pressure to stay constantly connected and responsive can elevate stress levels.
- Depression and Anxiety: Overexposure to social media can contribute to feelings of inadequacy, depression, and anxiety due to constant comparisons and negative online interactions.
- Decreased Physical Activity: Many people say they don’t have enough time to exercise but if they saw their screen time usage they would see that they do, they just choose to spend it on their phones.
Digital Detox Benefits
Here are some of the benefits you will experience after completing this digital detox challenge and continuing the habit:
- Improved Mental Clarity: Reduced screen time helps declutter the mind and improve focus.
- Better Sleep: Decreasing blue light exposure promotes better sleep quality.
- Increased Productivity: Less digital distraction can lead to higher productivity and creativity.
- Enhanced Relationships: Less digital usage means more time with loved ones which strengthens relationships with family and friends.
- Physical Well-being: Less screen time reduces eye strain and encourages more physical activity.
- Lower Stress Levels: Disconnecting from digital demands can significantly reduce stress.
- Improved Mood: Taking a break from the often negative environment of social media can lead to a more positive outlook and improved mental health (less anxiety, depression, and feelings of loneliness).
7-Day Digital Detox Challenge
Day 1: Start Small
Identify the device you use the most and aim to limit unnecessary use. For example, I often find myself mindlessly scrolling through Instagram and TikTok in the evening while my child is sleeping. This is a common example of unnecessary use.
To start small, try reducing your scrolling time. Allow yourself only 30 minutes of social media use or screen time each day. This includes activities like watching too much TV. You can do this by setting yourself a timer to ensure you are not on your devices for too long.
Day 2: No Phones During Meals
On the second day of your digital detox challenge, adopt a no-phone-during-meals policy. Focus on mindful eating and having better interactions with your loved ones. Even if you’re eating alone, pay attention to your food, appreciate the taste, and be grateful for the meal in front of you.
If you find this challenging, the best way to avoid using your phone during meals is to keep it in a separate room and put it on silent. This way, notification sounds won’t tempt you. Apply this rule to any device you use frequently, like a tablet or laptop.
Benefits of Mindful Eating Without Phones:
- Better Digestion: Focusing on your food helps improve digestion.
- Improved Portion Control: Mindful eating helps you recognize when you’re full.
- Reduced Stress: Using mealtime as a relaxing break rather than scrolling reduces stress.
- Better Nutrient Absorption: Eating slowly improves nutrient absorption.
- Weight Management: Avoid overeating by paying attention to your body’s signals.
Day 3: Create A Digital Free Zone
Often, it’s hard to stay away from digital devices, including TV, because we have them in every room. On day 3, create a small digital-free zone where you can completely relax without digital interference.
Choose a small area in your home, like a corner of your bedroom, and make it a no-device zone. Spend at least an hour there reading a book or doing a non-digital hobby, like coloring. I love spending 30 minutes to an hour coloring with my daughter. I put my phone and laptop away, and it’s one of the most stress-relieving activities I’ve ever done where I can enjoy some quality time with her without any digital interference.
Day 4: Non-Digital Activities
When was the last time you colored, played board games, or gardened instead of mindlessly scrolling on your phone or watching TV? It seems nowadays our only source of entertainment is screens. To truly benefit from a digital detox, use the time you would normally spend watching TV or scrolling through your phone to rediscover non-digital activities.
Here are some ideas to try out:
- Drawing and Coloring: Pick up an adult coloring book and some pens to unleash your creativity.
- Painting: Grab some paint and complete a painting that inspires you.
- Board Games: Explore a variety of board games, either alone or with loved ones.
- Gardening: Spend time in your garden planting new flowers or start an indoor plant.
- Reading a Book: Dive into a favorite self-development book or any genre you enjoy.
- Solo Date: Treat yourself to a solo outing or activity you love.
Day 5: Social Media Detox
Day 5 focuses on reducing your reliance on social media for entertainment and validation. Sometimes I catch myself scrolling through TikTok mindlessly for an hour, seeking entertainment, but it often does more harm than good.
For a complete social media detox day, log out of all your accounts for the entire day. Yes, actually log out—this ensures you won’t unconsciously open the app. Logging out serves as a reminder that you’re on a social media detox day.
I find Fridays perfect for this detox, allowing me to prepare for the weekend and spend quality time with my family without distractions. Sometimes, I extend this into Saturday, which proves incredibly refreshing.
Day 6: Mindful Morning
This is one of my favourite activities for a digital detox, so I had to include it in this 7-day challenge. Day 6 focuses on starting your morning without digital distractions. Challenge yourself to avoid using any digital devices for the first two hours after waking up. If starting with 30 minutes is easier, that’s okay too. The goal is to refrain from checking your phone, laptop, or TV for this period.
During this time, create a relaxing and rejuvenating morning routine. Consider activities like taking a morning walk, sitting in the garden to enjoy sunlight, practicing gratitude journaling, and savoring a healthy breakfast with mindful eating.
Trust me, completing a morning routine without digital devices will leave you feeling refreshed. Your day will flow more smoothly, and you’ll find it easier to manage stressful moments.
Related Mindful Morning Blog Posts:
Day 7: Reflect And Plan
On the final day of your digital detox challenge, take time away from digital devices to reflect on the benefits you’ve experienced and plan for the future. Spend some moments journaling about your week-long detox, noting which challenges were most beneficial. Choose 2-3 activities to incorporate into your regular routine, setting goals for a balanced digital lifestyle.
Reflecting on my own experience, integrating mindful mornings, social media detox days, and engaging in non-digital activities has been transformative. As you establish these habits, you’ll begin to truly appreciate the rewards of a digital detox.
Best of luck on your journey!
This post was all about a 7-day digital detox challenge!
I hope you found this helpful!
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Lots of love, Mariam x
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