We live in a world where being online feels almost impossible to escape. Between endless notifications, scrolling through social media, replying to messages, and trying to “keep up,” it’s no wonder so many of us feel mentally exhausted. Any of the people close to me will tell you I either reply within 2 minutes or 2 weeks – there’s no inbetween! I definitely struggle with the idea that we have to constantly be available since social media has become a thing. Don’t get me wrong, I think social media is AMAZING – it allows us to do so many things which is great – but being on it 24.7?… not so amazing. It’s actually why I decided to delete all of my private social media in January 2024, and I’ve not looked back since!
However, even though I did decide to delete everything, a digital detox isn’t about deleting everything and disappearing — it’s about reconnecting with yourself and learning how to use technology more intentionally, instead of letting it control your time and energy.
Here’s how to gently unplug and find balance again — without feeling cut off or guilty.
1. Start With Awareness
Before you try to change anything, take notice of your habits. How often do you check your phone? When do you reach for it most — first thing in the morning, during work breaks, before bed?
Spend a day or two simply observing your patterns. Maybe you’ll realise you scroll when you’re anxious or bored, or that you grab your phone out of habit, not need. A lot of the time, we will go onto our phone or open up the TikTok app without even really being aware that we are doing it.
Awareness is powerful — once you notice what triggers your screen time, you can start making small changes that actually last. This is the first step of any therapy I do with clients – simply getting them to notice the problematic behaviour or thought pattern etc., that they’re wanting to change.
2. Set Clear, Gentle Boundaries
Instead of banning your phone completely, create intentional limits. For example:
- No screens for the first 30 minutes after waking up — use that time for journaling, stretching, or enjoying your morning coffee in peace. This is one of the smallest habits which has made the biggest difference in my life.
- A no-phone zone in your bedroom or during meals.
- Screen-free evenings twice a week — dedicate them to reading, going for a walk, or connecting with someone face-to-face.
The goal isn’t to punish yourself for using technology; it’s to create moments where your mind can breathe.
3. Replace, Don’t Just Remove
If you try to cut screen time without filling the space with something meaningful, you’ll end up right back where you started.
Ask yourself: What am I craving when I reach for my phone?
If it’s connection — call or meet a friend instead of scrolling through updates.
If it’s comfort — try journaling or listening to calming music.
If it’s boredom — explore hobbies that stimulate your creativity: painting, cooking, learning a language, or even reorganising your space.
Replacing the habit creates fulfillment, not emptiness.
4. Curate Your Digital Space
Sometimes the problem isn’t how long you’re online, but what you’re consuming when you are.
Unfollow accounts that make you feel anxious, behind, or not enough. Mute notifications that constantly demand your attention. We can get caught up with comparing ourselves to other people on social media, which triggers our fight or flight response and overall leaves us feeling quite rubbish. So, if there are any specific accounts which you feel trigger this in you, unfollow them! Then, refill your digital world with content that uplifts and educates you — calming creators, self-development pages, nature photography, or motivational podcasts.
When your feed reflects who you want to become, being online can actually support your growth instead of draining it. This is when social media starts to become a really amazing tool that we can use to support our mental wellbeing.
5. Reconnect With the Real World
Notice how much more present you become when your phone isn’t in your hand. The world starts to feel slower, more peaceful, and more real.
Take walks without music. Watch the clouds. Journal your thoughts. Sit in silence.
You’ll begin to realise that peace doesn’t come from escaping technology — it comes from rediscovering stillness and presence in simple, everyday moments. I have recently started taking walks without listening to anything and oh my goodness!! The difference it has made. It always leaves me feeling much calmer – I notice so much more than I would have done if I had music blasting in my ears! Please, try it.
6. Progress, Not Perfection
It’s easy to slip back into old habits — don’t see that as failure. Think of your digital detox as an ongoing practice.
Even small changes, like checking your phone less in the morning or taking one tech-free day a week, can transform your mental clarity, focus, and mood.
You don’t need to disconnect from the world; you just need to reconnect with yourself.
🌸 Final Thoughts
Your worth, creativity, and peace aren’t measured by how productive or connected you are online. Stepping away from screens allows your mind to rest, your intuition to speak, and your energy to reset.
So today, give yourself permission to unplug — not to escape life, but to finally live it fully.
What’s one way you’re going to try and unplug? Let me know in the comments below – I’d love to hear it.
Until next time!
All my love,
T xxx
Mindfully Serene 
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