Mark your calendars for March 7th, 2025, because National Day of Unplugging is coming up! This 24-hour challenge invites us to disconnect from our devices and the digital world and reconnect with the real world.
And let me tell you, my first attempt was not the peaceful, tech-free retreat I imagined. It was more of a hot mess.
I thought unplugging would be easy. Spoiler: it wasn’t.
I was so ready (or so I thought). I had big plans!
How hard could it be? I mean, I grew up before the Internet, before social media, before smartphones. I was a kid when Atari came out. Psst, if you don’t know what that is, just smile and nod along, so I don’t feel quite so ancient.
So, 24 hours unplugged? Easy, right?
Umm, yeah, no.
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The Benefits of A Digital Detox Day
Taking a break from screens isn’t just about avoiding mindless scrolling.
A digital detox can help:
- Improve mental health – Research suggests that reducing screen time can decrease anxiety and stress.
- Boost sleep quality – Exposure to less blue light means better you’ll have better sleep cycles.
- Strengthen relationships – You can fully enjoy face-to-face connection, without so many digital distractions.
- Increase productivity – Without constant interruptions from notifications, focus improves dramatically.
- Enhance mindfulness – You can experience life and be present in the moment, rather than documenting it.
Sounds amazing, right? Now, let me tell you how my first detox went completely off the rails. 😂
A Bit of Information About the National Day of Unplugging
The National Day of Unplugging was first introduced in 2010.
It is an adaptation of the concept of Sabbath, which is the observance of a 24-hour period of rest from work.
The National Day of Unplugging was designed to remind us to slow down, relax, unplug, get outdoors, and spend time with loved ones. Without the distraction of digital screens and devices.
It technically runs for 24-hours beginning at sundown on the second Friday in March. The goal is to encourage people to take a full 24-hour break from technology. (Source)
But if 24 hours seems impossible (and trust me, I get it), you can start smaller.
Whether it’s 12 hours, an afternoon, or even just a few screen-free hours, there’s no better time to get started!
My First Attempt at Unplugging (and the Chaos That Ensued)
Oh the plans I had! I dreamed of the picture-perfect day for my National Day of Unplugging.
I was going to:
- Start a bullet journal
- Spend time in nature (walking, earthing, soaking up the sun)
- Read a physical book
- Spend quality time in a devotional
- Relax, unwind, and totally embrace the disconnected life
Sounds peaceful, right? Well, here’s what actually happened:
Bullet Journal Bust
I ordered a bullet journal, markers, and a guidebook ahead of time. But…they didn’t arrive in time.
No problem, I thought—I’ll use a regular notebook.
But when I went to open the guidebook, I realized it was on my Kindle. Seriously, how could I have missed that?!
Weather Washout
My great outdoor plans were a washour due to the weather. The whole weekend was rainy.
It wasn’t a walk between the raindrops kind of rain-it was a full-on pouring.
There went those plans. No walks, no sunshine, no earthing—just me staring out the window at the pouring rain.
Honestly, Everything Was Plugged In…
It felt like just about every time I went to do something, I realized it was behind a screen.
- My devotional? It was on the YouVersion app. Yep, that’s on my phone.
- My bullet journal guide? On my Kindle.
- My meditation app? On my phone.
- My calorie tracking app? On my phone.
- My water tracking app? On my phone.
- My step counter? On my phone.
I could go on. Everything, it seemed, was plugged in.
I had no idea just how much I relied on technology until I tried to step away from it.
Unexpected (Minor) Injury
Oh, and then there was the burn blister. I had burned myself earlier in the week, and on that evening, it decided to pop open.
In pain and unsure what to do, I realized all my go-to resources were online. How do you treat a burn when you’ve sworn off smartphone use? (It’s not like I have a set of encyclopedias to look it up like the olden days, right?)
So…I had to Google it. Another oops.
Yep, by 8 PM, I was back on my smartphone, looking up burn care.
So much for my “digitally disconnected” day.
But as frustrating (and hilarious) as my first attempt was, it’s helped me realize something really important…
Do You Have “Popcorn Brain”? Because… Same.
During a guided meditation, Dr. Aditi Nerurkar talked about popcorn brain. (Source)
The term was coined by psychologist David Levy in 2011.
Basically, popcorn brain is when our minds are so used to constant digital stimulation that silence and stillness feel uncomfortable.
And wow…that hit home.
Popcorn brain happens when we train ourselves to expect nonstop input—scrolling, tapping, clicking, notifications. It’s the result of spending too much time on our digital devices.
Just like popcorn popping, our thoughts jump from one thing to the next. We begin to crave the next hit of entertainment or distraction. This trains our brain to expect, even need, that next hit of dopamine.
It explains why:
- Sitting in silence feels weird.
- Picking up a book takes effort.
- The urge to check your phone is almost automatic.
- You have a habit of bouncing from checking email to social media sites.
- Slower activities, like journaling or meditation, feel unnatural at first.
Popcorn brain is why my first detox felt SO hard.
I wasn’t just fighting the urge to check my phone—I was battling my brain’s need for constant stimulation.
And that’s exactly why I’m challenging myself to do a digital detox again! This time, with a bit more preparation.
If you relate to popcorn brain, it may be time for you to do a digital detox too!
How to Get Started With a Digital Detox Day
1. Decide on Your Detox Timeframe
Are you going all in for the full 24 hours, or starting smaller with 12 hours?
Or, you can just decide to cut back the time you’re “plugged in” by, say, 25%.
Choose a timeframe that feels challenging but doable.
2. Set a Clear Goal
First, ask yourself, “What do I want from this?” Is it less stress? Better focus? More connection with loved ones?
Next, decide what “unplugged” means for you—does it include TV? Music? GPS?
Having these goals in mind beforehand makes it easier to stick with.
3. Gather What You Need
Books, journals, activities—anything that doesn’t require a screen.
Don’t get caught mid-detox realizing your book or journal is in an app! Ask me how I know.
Which leads me to the next step….
4. Check for Sneaky Tech
Is your devotional, journal, or recipe book in an app?
Make sure everything you need is offline before starting.
5. Plan Extra Activities
Your brain will crave scrolling, so plan more activities than you think you’ll need.
Reading, journaling, a hobby, or even deep cleaning—as long as they’re screen-free.
6. Keep a Journal
Even if your detox doesn’t go perfectly, jot down your thoughts occasionally. It’s eye-opening!
7. Forget Perfection
You’ll instinctively reach for your phone. (Over and over again.) It’s okay!
The goal isn’t perfection, it’s awareness.
8. Set Yourself Up for Success
- Charge your devices (if you’ll need them for emergency calls) but keep them out of sight, preferably in a different room.
- Print out anything you need (recipes, journal prompts, phone numbers).
- Create a tech-free space in your home where you can relax without temptation.
- Let people know you’ll be offline, so they’re not worried when you don’t respond.
- And if you absolutely must keep your phone nearby, turning off notifications can help.
Lessons from My Digital Detox: Escaping the Dopamine Trap
My first digital detox attempt? Well, let’s just say it was a disaster.
But that’s OK! I learned so much, and I’m here to share my lessons with you.
Here’s what I learned:
The Planning Process Is Key, But Flexibility Matters
I thought I had everything planned—bullet journal, devotional, books. But when everything’s connected to technology, you realize it’s harder to “unplug” than you think.
Prep is important, but flexibility in case things don’t go as planned is vital.
Oh, and don’t be like me and assume your supplies will arrive in time. Have everything in hand at least a week in advance. Yeah, and maybe check the weather report in advance too. *eyeroll*
You Need More Than You Think
I thought I’d just kind of “go with the flow.” Spoiler alert: I needed way more activities than I initially planned.
Your brain will crave scrolling, so be sure to have more options on hand than you think.
Consider coloring books and colored pencils. Getting together with family and friends. Playing a favorite game. Have a deck of cards handy. Try out a new recipe.
I do suggest journaling about the day. Even though my detox went sideways, my notes from that day? Eye-opening (and hysterical).
Be Realistic About Your Tech Dependence
Even though I’d planned ahead, I kept hitting tech roadblocks.
My meditation app, step tracker, bullet journal guide, and even my devotional were all tied to digital devices! That’s when I realized just how much I rely on my phone and other tech—awareness is key!
Perfection Isn’t the Goal
I kept reaching for my phone, and that’s okay! There were moments of frustration, but there were also plenty of laughs.
The goal isn’t to be perfect—it’s to be more aware of how much we use technology and how it impacts us.
Don’t Be Afraid to Try Again
I learned that a digital detox isn’t a one-time event—it’s something you can try over and over.
The real takeaway? To be more intentional about how we use our devices every day, not just one day a year.
Setting Boundaries in a Digital World
One of my biggest takeaways? It can be helpful to my well-being and mood to set a time limit on how much digital content I consume.
Instead of just unplugging once in a year, I’m learning to be more intentional about my screen time in my lifestyle. I’m being more mindful of approaching my tech use in a way that supports my life rather than controls it.
Did you know your phone might have a “Screen Time tracker on it? The iPhone does, and there are free apps you can get for other phones.
Simply seeing the hours you typically spend on your device can help you set intentional boundaries.
Need Some Offline-Friendly Tools?
Want to set yourself up for a successful digital detox? Here are a few essentials that made my unplugged time easier (or that I wish I had!):
- Bullet Journal & Markers – A fun, screen-free way to stay creative and organized. This is the Bullet Journal Kit I use and love.
- A Great Book – I recommend picking up a physical book you’ve been meaning to read. (I’m re-visiting Atomic Habits now.)
- A Devotional or Guided Journal – Reflection is a great way to spend unplugged time. My Finding Joy in Daily Life 30-Day Journal & Affirmation Cards (available in my Etsy shop) is a perfect way to practice mindfulness and gratitude!
- Brain Games & Puzzles – Keep your mind engaged without a screen! Shop fun options here and here.
For a more in-depth look at all my recommended unplugged activities and self-care essentials, check out my full list of offline-friendly tools in my next post (coming soon)!
Are You In? Let’s Do This Together!
I challenge you to participate in National Day of Unplugging this year! This digital detox officailly starts at sundown March 7, 2025.
But, if a full weekend feels overwhelming, that’s OK! Start with 24 hours, 12 hours, or whatever feels doable.
And if youre interested in trying any type of digital detox, check out this post where I share a checklist and my favorite suggestions and recommendations to make your digital detox day as easy and enjoyable as possible.
Comment below…I’d love to know:
If you’ve tried a digital detox before, tell me how it went.
If you haven’t tried it yet, how about trying it with me this March?
Happy National Day of Unplugging!
Grab my Free HOW TO DO A DIGITAL DETOX GUIDE 👇🏼
Ready to kick off your digital detox? Grab your FREE Guide and walk through the simple prompts with me—it’s your easy button to set up a stress-free digital detox!
Related Content
For more ways to support your mental and emotional well-being, check out my posts on the Eight Pillars of Wellness. and 11 Essential Self-Care Tips to Restore Balance and Boost Well-Being.
