Tips for a gentle digital detox

30 Jan

You don’t need to go off-grid in the Himalayas to take a break from your phone, though sometimes it may feel like that’s what’s needed! If the idea of doing a digital detox at home and unplugging feels a bit intense, here are some tips that helped me to do a more “gentle detox” without pressure:

1. Switch to aeroplane mode (part-time)

Start by putting your phone on aeroplane mode for short stretches, an hour in the morning, maybe two in the afternoon. It helps you notice how often you reach for it without needing to completely give it up.

Tip: Put a hair tie or ribbon around your phone as a physical reminder not to check it.

2. Use a real alarm clock

Leave your phone charging in another room overnight, and use a proper alarm clock instead. Waking up without seeing 12 notifications before your feet hit the floor is wildly underrated.

3. Delete the big distractions

Sometimes when I know I need a break, I temporarily remove social media apps and my email. The silence is golden. No FOMO, no scrolling. Just presence.

4. Take a book everywhere

A real one. Something beautiful, slow, or nourishing. You’ll be surprised how quickly you reach for it when there’s no phone calling for your attention.

5. Create offline rituals

Morning tea on the windowsill
Walking without headphones
Journaling before bed
Sketching or drawing

These little rituals replace the dopamine hits of your screen with something slower and deeper.

6. Turn off all notifications

Even if you keep your phone on for maps or the camera, turn off badges, buzzes, and banners. Your nervous system will thank you.

7. Use your camera, then put it away

Snap a few photos, then tuck your phone back in your bag. You don’t have to document everything. (The best moments never make it to Instagram anyway.)

8. Let people know you’re unplugging

Set a simple auto-reply or text close friends letting them know you’re offline for a few days. It relieves the pressure to “stay available” and helps you mentally commit.

9. Write instead of scroll

Instead of reaching for your phone during a quiet moment, grab your journal. Jot down how you’re feeling. What you’re noticing. What you’re letting go of. You'll start hearing your inner voice again, and it’s probably been waiting a while.

10. Make reentry gentle

When you do go back online, resist the urge to dive straight into emails or social feeds. Stretch it out. Reconnect slowly.

Katie Hull