I Checked My Phone While Writing This. Twice.
The idea of spending an entire day without my phone? Mildly terrifying.
I’d love to say I’m immune to digital addiction, but the truth is, I’ve checked my phone twice while writing this intro. And not for anything important—just a reflex. A quick glance at notifications. A mindless scroll. A brief but completely unnecessary trip into the depths of my inbox.
And I know I’m not alone.
We’ve reached a point where being “always on” isn’t just encouraged—it’s expected. We answer emails at dinner. We check notifications before we get out of bed. We feel weird if we don’t have our phone within reach.
But what if the real secret to clarity, creativity, and actual peace wasn’t another productivity hack, but something far simpler?
Enter: the disconnect holiday.
What Is a Disconnect Holiday (And Why You Need One)?
A disconnect holiday is exactly what it sounds like—a set period of time without screens, notifications, and the relentless pace of digital life.
It’s a break not just for your mind, but for your nervous system. And in a world that rewards constant availability, choosing to unplug might be the most radical (and productive) thing you can do.
I know this sounds extreme. But let’s be honest—if the idea of unplugging makes you anxious, that’s probably a sign you need it.
The Digital Overload Problem (AKA: Why We’re All Tired All the Time)
Our brains weren’t designed to process this much information.
✔ The average person checks their phone 144 times a day.
✔ We spend over 7 hours a day looking at screens.
✔ We have entire conversations while also texting, scrolling, or half-watching Netflix.
What does this do to us?
🚨 Burnout – The inability to fully switch off keeps us in a state of chronic stress.
🚨 Decreased Focus – Multitasking and constant notifications are wrecking our attention spans.
🚨 Reduced Creativity – When every spare moment is filled with scrolling, there’s no space for deep thought or new ideas.
🚨 Shallow Connections – Being “connected” online often means being less present in real life.
Sound familiar? Same.
The Benefits of a Disconnect Holiday
Stepping away—even for just a single day—has massive benefits:
💡 Mental Clarity – When you stop consuming endless information, your brain gets a chance to process and reset.
💡 Improved Sleep – No blue light, no late-night doomscrolling—just actual rest.
💡 Higher Creativity – Some of your best ideas come when you’re bored. Taking a break from screens lets your mind wander again.
💡 Better Relationships – You actually look people in the eye, listen fully, and engage in real conversations.
💡 A Sense of Control – Instead of reacting to every ping, alert, and email, you reclaim your time and attention.
Basically, it’s like resetting your brain—except you don’t have to meditate on a mountain to get the benefits.
How to Take a Disconnect Holiday (Without Losing Your Mind)
If the idea of unplugging feels overwhelming, start small. A disconnect holiday doesn’t mean disappearing into the woods for a month (unless you want to).
It can be as simple as a single day, or even just a few hours. Here’s how to do it:
1. Set Clear Boundaries
Decide what you’re unplugging from—social media, email, all screens? Be specific.
📖 Example: If you need your phone for emergencies, put it on Do Not Disturb and allow only essential calls.
2. Plan Something Analog
Give yourself something to do that doesn’t involve screens.
📖 Example: Read a book. Go for a long walk. Cook a meal. Write in a journal. (Boredom is a feature, not a bug.)
3. Let People Know
If stepping away from screens feels impossible because of work or obligations, set expectations.
📖 Example: An out-of-office email, a quick message to friends—just letting people know you’re unplugging removes the pressure to be constantly available.
4. Notice How You Feel
The first few hours might be uncomfortable. You’ll reach for your phone out of habit. You’ll feel like you’re missing something.
📖 Example: The first time I did a full screen-free day, I kept reaching for my phone every 10 minutes. It was almost embarrassing. But after a while, something shifted.
I started feeling lighter. Less anxious.
That’s your brain remembering what it’s like to just be.
5. Make It a Habit
One day is great, but the real magic happens when you build disconnect time into your regular routine.
📖 Example: Whether it’s a weekly offline day, screen-free evenings, or tech-free Sundays—making unplugging part of your life will change how you feel every day.
The world won’t end if you step away for a while.
In fact, you might find that when you come back, you’re sharper, calmer, and more in control of your own time.
Because here’s the truth:
✔ The emails will still be there.
✔ The notifications can wait.
✔ The constant stream of information never stops.
But your ability to fully live in the moment?
That’s up to you.
Want to Dive Deeper? Here Are Three Books on the Power of Unplugging
📖 Books to Read:
-
Digital Minimalism – Cal Newport
A deep dive into reclaiming focus and intentionality in the digital age. -
Stolen Focus – Johann Hari
A powerful look at why our attention spans are shrinking—and how to get them back. -
The Joy of Missing Out – Christina Crook
Why disconnection can lead to more happiness and fulfillment.