A digital detox sounds kind of simple, doesn’t it? That’s what I thought–until I tried it.
If you’ve ever tried to unplug only to realize that just about everything you do involves a screen or some form of technology, you’re not alone.
During my first National Day of Unplugging, I thought I was fully prepared. But I soon discovered just how much I rely on technology.
The good news? With a little intentional planning, you can make unplugging both easier and stress-free.
Ready to kick off your digital detox? Download your FREE How to Do a Digital Detox (Without Hating It) Guide now—and enjoy bonus coloring pages to spark your creativity while you unplug!
And the best part—the prep work should only take 30 minutes or less.
Whether you’re aiming for a full 24-hour detox or just want to cut back on screen time, follow these steps to set yourself up for success!
If you’d like to hear about my first detox attempt (AKA: The Hot Mess Express), check it out here: I Tried a Digital Detox Day—Here’s What Happened.
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Why Plan Your Digital Detox in Advance?
Without a plan, reaching for your phone can become an automatic habit, also known as “popcorn brain.” Read more about popcorn brain here.
By selecting enjoyable offline activities, minimizing digital temptations, and ensuring necessary resources are readily available, you can create a seamless transition away from screens.
Fun Fact: Research by Dr. Gail Matthews shows that writing down your goals can increase your chances of achieving them by up to 42%!
So take the few minutes needed to write the answers to the questions in the next section down.
How To Do A Digital Detox: A Step-by-Step Guide
Taking a break from screens can be incredibly refreshing, but only if you set yourself up for success. A digital detox isn’t about punishing yourself—it’s about reclaiming your time and energy.
Ready to kick off your digital detox? Grab your FREE How to Do a Digital Detox (Without Hating It) Guide and walk through the simple prompts with me—it’s your easy button to set up a stress-free digital detox!
Here’s how to make it work for you:
Step 1: Define Your Goal
Before you start, get clear on WHY you’re doing a digital detox.
Whether it’s to spend more quality time with family, break the cycle of mindless scrolling, or improve your sleep habits, write down what you want to achieve.
Write down what you want to achieve during your detox—including how long you’ll unplug.
- Prompt: What’s your biggest frustration with screens right now? How do you hope to feel after this detox?
- Example: “I feel like I’m always checking my phone, even when I don’t need to. I want to be more present with my family and stop losing hours to social media and compulsively checking my email.”
Step 2: Define Your Boundaries
Decide what YOUR digital detox will look like. Consider which devices and apps you’ll avoid and for how long.
Will you go screen-free for a day? A weekend? Or maybe you’re just reducing screen time by 25% as a starting point.
Are you unplugging from ALL devices and apps? Or just social media and email?
Does your detox include TV, music, or GPS? (Sorry, if I’m going anywhere, GPS is a given!)
Are there any exceptions, like using your phone for calls or emergencies?
- Prompt: What’s realistic for you? A full 24-hour detox? No social media? No screens after 8 PM?
- Example: “I’ll avoid social media for the weekend, but I’ll keep my phone on for emergency calls only.”
Knowing your boundaries ahead of time will make it easier to stick with your plan.
Step 3: Gather What You Need
Prepare for your digital detox day by selecting activities and supplies to keep you engaged without screens.
Consider options like books, journals, puzzles, or outdoor activities. For specific recommendations, check out Detox Resources below for suggestions and direct links to some of my favorite resources.
- Prompt: What are three screen-free activities you enjoy but don’t do often?
- Example: “Reading an actual book, doing a puzzle, and baking something from scratch.”
Tip: If you plan to be outdoors, check the weather and have an indoor backup plan.
Step 4: Let People Know
If you’re typically responsive via text, email, or social media, you may want to let friends, family, or colleagues know you’ll be offline. This not only prevents unnecessary worry but also helps you resist the urge to check in.
- Prompt: Who do I need to contact beforehand so they know why I’m not responding during this time?
- Example: “I’ll let my mom know to call the house if needed and tell my coworkers that I won’t check emails from 8 PM Friday until 8 PM Saturday.”
This avoids unnecessary worry and prevents the temptation to check messages out of habit.
Step 5: Create a Tech-Free Space
Set up a space in your home where screens are off limits. This physical barrier helps break the habit of constantly reaching for your phone.
Maybe create a cozy reading nook with books, a journal, and a comfortable chair. Or set up your dining table with puzzles or games
It can even be a spot outside, like a porch or backyard setup with a picnic blanket or comfortable seating
- Prompt: Where do you most often reach for your phone, and how can you change that space?
- Example: “I always check my phone in bed. I’m going to charge it in another room and keep a book on my nightstand instead.”
Tip: Move social media apps off your home screen to break the muscle memory of opening them!
Step 6: Plan for Temptation
Let’s be real—temptation will strike. Have a strategy for those moments when you instinctively reach for your phone.
- Prompt: What will you do when you feel the urge to check your phone?
- Example: “I’ll take a deep breath and pick up my journal or use a simple grounding exercise like the 5-4-3-2-1 method.”
In the 5-4-3-2-1 method, you identify five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste. It’s also a really great practice to use when you’re anxious! It can help ground you and reset your nervous system.
Bonus: Take It Outside!
Adding outdoor activities makes a digital detox even more enjoyable. Here are a few fun ideas:
- Go on a Scavenger Hunt: Create a list of things to find in nature (a heart-shaped rock, a unique leaf, a bird’s nest, etc.)
- Cloud Watching: Lay on a blanket and find shapes in the clouds.
- Barefoot Grounding: Walk barefoot on grass or sand to feel connected to the earth.
Digital Detox Essential Resources
A little preparation can go a long way in making your digital detox stress-free and enjoyable.
Prepare your environment with tools and supplies that promote a screen-free lifestyle. Click the bold words to check out my recommended resources.
Journaling & Creative Essentials
- Finding Joy in Everyday Life 30-Day Journal & Affirmation Cards – Cultivate mindfulness and embrace gratitude with this printable journal, available in my Etsy store.
- Bullet Journal Kit – This is the one I use. It includes a high-quality bullet journal with 3 index pages, dual tipped markers, Washi tape, and some stencils.
- Bullet Journal Stencil Templates– A set of 36 stencil templates that can make creating layouts in your BuJo even easier.
- The Bullet Journal Method – This is the beginner-friendly guide that helped me get started stress-free.
Entertainment & Leisure
- Diamond Art Kits – A satisfying and meditative craft.
- Seaside art for adult beginners
- Diamond Painting Quote
- Coloring Books – some of my faves are below
- Colored Pencils for coloring and journaling
- Puzzle Books –
- Murdle: Volume 1-This book is so much fun!
- Variety Puzzles
- Brain Games
- Jigsaw Puzzles
- This is one of my favorites– it’s just so cheery and fun!
- A variety of jigsaw puzzles
- A great book-Here’s Amazon’s list for popular women’s books in 2025
Outdoor & Active Fun
- Walking Shoes – Comfortable for long walks or hiking.
- Picnic Blanket – Perfect for an outdoor lunch or reading session.
- Backyard Games – Enjoy time with family or friends.
Try Something New
Always wanted to make gluten-free (or regular) sourdough? Unplugging is the perfect time to start.
- Sourdough Starter Kit – Everything you need to begin, except the flour, water, and scale.
- Digital Kitchen Scale – Really helpful when making your starter and baking.
Keep the Momentum Going
But the real magic happens when you bring what you’ve learned into everyday life. In my next post, I’ll share simple ways to make unplugging a lasting habit—without feeling like you’re missing out. Stay tuned!
In the meantime, here are a few final tips to help build lasting habits:
- Set Ongoing Screen Time Limits: Use your phone’s built-in features (like iOS Screen Time or Android’s Digital Wellbeing) to gently remind you to unplug.
- Create Regular Detox Rituals: Even small breaks can build into a healthier relationship with technology.
- Reflect on Your Experience: After your detox, jot down what worked and what you’d do differently next time.
Take the Next Step
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!
Taking control of your digital life can be challenging at first. But with a bit of preparation, it’s entirely achievable—and even enjoyable.
I’d love to hear about your experiences! Tell me about your digital detox journey, or leave a tip I missed in the comments below.
Remember: this isn’t about denying technology. It’s about creating a more balanced, mindful relationship with it. Happy detoxing!
Before you go, make sure you have the ultimate resource to help you reclaim your time. Download your FREE How to Do a Digital Detox (Without Hating It) Guide now—your step-by-step plan for a stress-free detox, plus bonus coloring pages!
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