I personally LOVE to do a digital detox at least twice a year, but I also practice digital minimalism for certain things. Is digital minimalism even a thing? Oh, well, now it is.
From this post you’ll learn what a digital detox is, why you should do it, how a digital detox will benefit your family, and 47 ways you can do a digital detox.
There are affiliate links in this post. This means if you click on one of my links then I might earn a commission at no additional expense to you!
This post was originally published in April 2018 and was updated in December 2024!
My twice a year digital detox consists of no TV for a month, deleting the Facebook app from my phone, and focusing on relaxation through things like reading, yoga, and spending more time with the hubs and friends.
My digital detox practices on a daily basis, include VERY minimal to no phones at the kitchen table, no TV during the day, and again minimizing my social media interaction to only certain times of the day! This has been more difficult since I started blogging, but I stick to it pretty well.
If you’ve considered a digital detox, I’m hoping this article will inspire you to try one this spring. There are many benefits to doing a digital detox and at the end I give you a TON of ways to digitally detox for you and your family from newbies to EXTREME.
What is a digital detox?
In the 21st century, we continue to hear about the negative side effects of technology and constant phone access in our lives. We are told that it affects our stress levels, social skills, and the minds of our kids from toddlers to teenagers. So what can we as moms and parents do to negate the negative affects of technology but balance the critical role technology plays in our society?
First, we need to understand what a digital detox is and why it is it important.
According to a Forbes article, Escape Tech: What Is A Digital Detox, How And Why To Do One And Where To Do It, a digital detox is, “a period of time during which a person refrains from using electronic devices such as smartphones or computers, and is regarded as an opportunity to reduce stress or focus on social interaction in the physical world.” I love the word “opportunity”… there’s so much hope in that word!
In other words, a digital detox helps us find balance in life – like many other “good things” in life. It is the removal of technology for a short or a long period of time with the goal of improving relationships, supporting mindfulness, and living life in the present. Well, at least, that’s what it is for me!
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Why should you do a digital detox?
According to an article from Fast Company (What Really Happens To Your Brain and Body During a Digital Detox), a group of neurosciencets conducted a digital detox experiment with a group of individuals who were “unplugged” for a few days at a conference. They observed the following changes over several days of the detox: better posture, deeper friendships, better conversations (because Google didn’t kill the conversation), improved memory, as well as a greater understanding of new perspectives.
If these benefits alone aren’t enough, I want to talk about some other great benefits for you and your family, if you decide to do a digital detox!!! Motherhood unplugged and digital minimalism is a thing. Let’s bring it into all of our homes for these benefits to a digital detox.
1. More Movement and Exercise
One benefit of a digital detox – more movement and exercise! Since most digital activities occur sitting down at a desk, on the couch, or laying in bed, removing technology will encourage you and your family to get-up and DO. Instead of leaning over a computer screen or tablet, your kids will look up and around at the world around them.
I have little toddlers in my home. While yes, the kids are super quiet and occupied when watching TV or playing on the tablet, and while yes, there are educational games and shows that have a place in today’s society, they miss so much on life as well when they are watching TV or playing on a tablet.
When we take away the tablets, the kids run around the house playing hide and seek. They use their imagination to race cars down the slide in the backyard. They hide in their fort and do tricks in the living room. These active activities are what we want our toddlers and young kids to be experiencing. Let them be little!
2. Be more present, and live more fully
You’ve probably heard this phrase “be more present” all over social media. It’s the idea that instead of comparing ourselves to other people or instead of thinking about the past or planning for the future, we are able to practice contentment in the moment.
When you take away technology, you create, you observe, and you interact with the people around you. You enjoy and experience the people around you with a different filter. You focus on what’s going on currently rather than thinking about something that is far away.
Your brain can process information and help make better decisions instead of hiding behind a Netflix binge. By doing a digital detox, you can be more present and live more fully in the moment.
When kids are involved with technology they are not able to observe what’s going on around them. They miss the example you’re setting for them by working hard, taking care of your home, and loving on your family. Instead of distracting them while you clean, let them help!
They miss the opportunity for conversation. Instead of distracting your kids with technology at the table, get them involved in the conversation or at least teach them manners and how to respect others when they are talking.
If young kids have too much technology, they miss time to create and explore with their own minds rather than being a receptacle for information. They aren’t able to live to their full potential because they are distracted by technology. When we minimize technology, my 4 year old amazes me with his drawings and art projects. He inspires ME to be more creative.
3. Improve social skills and interactions
When technology is removed, especially around the dinner table and other sitting down sessions, social skills can be improved. Kids learn to make eye contact when they are talking to adults and each other. The opportunity to make conversation or learn to make others laugh improves.
Kids are able to interact with each other and learn to observe physical reactions to what other people say. They learn to be more empathetic through watching body language. They also learn to speak their mind and to think on their feet, instead of crafting a message through a digital device. Relationships are deepened and communication skills, which are vital as we live in our neighborhoods and communities, are developed by a reduction in technology use.
Looking for non-technology related activities? Try: 5 tips for traveling screen-free with toddlers
4. Increase productivity and stop multitasking
It has been proven that productivity decreases when we try to multitask. What you think of as multitasking is probably actually single tasking for short periods of time. Have you ever tried to write a text and listen to someone speak at the same time? It’s almost impossible because your brain can’t split and do both. Even if you do catch the “gist” of what the other person is saying, you probably could have listened better if you hadn’t been multitasking.
Doing a digital detox can increase your productivity because you will not be trying to multitask. Instead of zoning out on that workout run, you can focus on your breathing and increasing performance. Instead of listening to a podcast in the car, you can listen to what your kids are trying to tell you.
Whenever I try to watch a show with my husband while I work on the blog, I know that I won’t “get as much done.” This is because I physically can’t do as much when I am trying to listen to a show and edit a blog post at the same time! Doing a digital detox will increase productivity and help you focus more on what matters!
Try These Related Articles: How to achieve goals when you’re ready to quit and 3 Simple Steps for a More Productive Morning Routine
5. You improve your parenting, and set the example for your kids
As with most things in parenting, you set the example and tone for your family. Whether you do that by being directive or indirective, you are the leader for your family. What skills do you want your kids to learn before they leave your home and go into the world? What example do you want to set for them?
Do you want the interactions they remember from you to be just watching movies with no talking and relatively little interaction? Do you want dinner to be sitting around a TV instead of checking in with your kids on their days? Do you want them to learn to be empathetic and learn how to cope with stress?
All of this starts with you. Even if your kids aren’t to the stage yet where they “need” a digital detox, you might need one. Are you distracted when you are around your kids instead of talking to them? For example, when we are at dinner, we talk about rhyming words, opposites, and our “favorite” parts of the day with the kids. If my husband and I were on our phones, we would miss out on the OPPORTUNITY to lean into our kids, instruct them, teach them, and PARENT them. When you do a digital detox, you are able to be more PRESENT.
Are you focused on your phone and missing the little moments when they are at the park? Are you focused on your online shopping list instead of interacting with your kids? These are all examples where you feel you are “being productive,” but is it always necessary? Or could you unplug for just a little bit?
Related Article: How to decide the best time to wake up before your kids
You should set the example for your kids on how much technology is healthy. Doing an occasional digital detox or setting parameters for when and how much technology, can help you to be a more intentional and present spouse and parent. I’m not saying that I’m perfect at being present in the moment. I’m not saying that I don’t sit at the park sometimes and play on my phone like I’m talking about above.
What I’m trying to say is, I try to do an occasional detox so that it’s not an AUTOMATIC habit to turn to my phone when I’m bored! Being present is a practice in a mindset and outlook on life. You have to continuously pursue it with purpose!
47 Ideas for How to do a Digital Detox
Okay, now that I’ve hopefully convinced you that you need to do a digital detox, here’s the list from easier… to more EXTREME. And I do mean EXTREME, but hey, whatever works for you and whatever you need? It depends how DEEP your addiction goes. This list will hopefully allow the opportunity for your family to get up and move, be more present, live more fully, improve social skills, and improve your parenting.
Social Media Detox Tips
- Turn off social media app notifications
- Move social media apps to a different page on your phone
- No social media an hour before bed
- No social media one whole day per week
- Log out of social media apps when you close them so you have re-log back-in before looking at it again
- Delete social media apps during the day
- No social media for 30 days
TV Show Detox Tips
- No TV shows an hour before bed
- No TV an hour after you wake up
- No TV playing in the background, play music instead
- No TV during the work week
- Record your favorite shows to only watch one day a week
- Remove the TV from your kids’ rooms
- Remove the TV out of your room
- Unplug ALL TVs in the house
- No TV for 30 days
Car Use Detox Tips
- Leave your phone in your purse or trunk when in the car
- No multitasking while driving – buy a CD or play from an old-school mini iPod
- Print off driving instructions using Google before you go somewhere
Productivity Detox Tips
- Turn off e-mail notifications on your phone
- Remove e-mail from phone
- Turn off push notifications on all apps on your phone, not just social media apps
- No multitasking (talking on the phone, podcast listening, texting, etc.) during workouts – buy a mini iPod like the old days to listen to music
- Leave your phone in another room when working
- Delete distracting apps from your phone
- Leave your phone at home when you go to the grocery store
- Keep your to-do list in a dotted bullet journal
General Detox Tips
- Leave your phone at home when on a date with your significant other
- Charge your phone in another room when sleeping
- Have a central charging station for ALL devices in a common area
- Buy an alarm clock (This is the one we bought for my 4 year old’s room: LED Digital Alarm Clock)
- No technology at the dinner table (Try this box that you can literally lock your phone inside of! This is to really break your habit. There are three different levels of “commitment”)
- Turn off text notification on your smart watch during certain parts of the day
- No video games an hour before
- No cell phone an hour after you wake up
- Leave your phone in the car while watching your kids at sport events
- Leave your phone in the car when you go the park
- Have one family computer in a common area
Stuff To Do Instead
- Go for a walk instead of watching a TV show
- Write your groceries in a dotted bullet journal instead of on your phone
- Schedule a fun game night, when you would be tempted to watch TV (like playing board games like Munchkin! One of our family favs!)
- Convert to a “not smart” phone
- Use an old school watch not a smart one
- Learn to knit or crochet during downtimes
- Write in a journal during downtime
- Talk to the other parents while watching your kids at sporting events
- Bring a REAL book instead of your phone (Try this one from Amazon: The Ruthless Elimination of Hurry)
- Bring a REAL camera to take pictures instead of your phone (You can get this one right now for less than $50 and is great for kids too!)
The Last Thing You Should Know About a Digital Detox
Doing a digital detox is the same as a detox in any other part of your life. There will be some withdrawals and some adjustments. Things you used to do on your phone, now have to be done differently. But, here’s the thing mama, I believe in you. I believe that you can take control of your phone use rather than letting it control you.
As moms, we have to set the tone in our homes, in our schools, and in our communities. We need women all over the country to wake-up and to decide that I’m not going to miss these years. I’m not going to let phones parent my kids. I’m going to be present.
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