How do I start a digital detox safely?
Written by
Gina Mason
Reviewed by
Prof. Graham Pierce, Ph.D.To begin a digital detox safely, care must be taken to prepare accordingly so that feelings of frustration and relapse do not develop. I coach my clients through a systematic framework that generates success step by step. The first step is to recognize your current digital habits. It is this awareness that makes sustainable change possible.
Digital Audit
- Track device usage patterns for 72 consecutive hours
- Identify emotional triggers for compulsive checking
- Document peak distraction times throughout your day
Notification Control
- Disable all non-essential alerts across devices
- Categorize apps by essential communication level
- Establish priority channels for true emergencies
Set up physical boundaries with visual signposts. Designate phone-free areas by placing containers or charging stations outside these boundaries. My kitchen counter became a phone-free zone with a simple tray system. This physical separation creates a mental separation without effort.
Arrange replacement activities ahead of time, before you unplug. For example, ensure that your hiking gear, musical instruments, and other essentials are readily available for substitution. I typically have some painting supplies available on my desk to use for painting instead. All of these substitutions are deliberately avoided because they keep boredom from interfering with your good work.
Start with micro-detox sessions to build confidence. Start with 30-minute meals undistracted by devices before tackling an entire weekend. Gradually, this methodically informs your brain. Most clients do better with this kind of momentum-building approach than with cold-turkey methods.
Read the full article: Digital Detox Benefits to Transform Your Life
