How to do a digital detox?

Decide why you want to do a digital detox and what you hope to gain from it. Write down your reasons and keep them in mind throughout the process.

Decide how long you want to do a digital detox for. It can be a few hours, a day, a week, or even longer.

Let your friends, family, and colleagues know that you will be doing a digital detox and will be unavailable during that time.

Identify the apps, websites, and digital devices that you use most frequently and those that are likely to trigger your urge to use them.

Make a plan for what you will do during your digital detox. Plan activities that don't involve electronic devices, such as reading, hiking, or spending time with friends and family.

Turn off your electronic devices or put them in a place where they will not distract you. Consider using a feature that limits notifications or using an app that helps track your usage.

Fill your time with activities that don't involve digital devices. Read a book, go for a walk, or try a new hobby.

Pay attention to your thoughts, feelings, and bodily sensations. Be present in the moment and engage with your surroundings.

Take time to reflect on your experience after your digital detox. What did you learn? What challenges did you face? What benefits did you experience?

Use what you learned from your digital detox to create a sustainable plan for your digital device usage going forward. Consider setting boundaries or limits for yourself to help maintain a healthy relationship with technology.