Digital Detox Challenge

Welcome to your 14-Day Digital Detox Challenge! In the next two weeks, you’ll learn new habits to create a more balanced approach to technology.

It’s no secret that we live in a screen- filled world. Between smartphones, computers, and TV, the average person devotes 7 hours to screen time every day. While electronic devices can be wonderful in many ways, they’re also highly addictive. It’s no wonder we get stuck in a trance, scrolling away for hours, our eyes glued to the screen. The problem is, our health and happiness can suffer from spending too much time online.

Excessive screen time is linked with:

• Depression & anxiety
• Sleep issues
• Low self esteem
• Poor productivity
• Isolation
• Unhealthy eating habits
• Weight gain
• Lack of exercise
• Eye strain & vision problems

Digital detox benefits:

• Less stress
• Increased productivity
• Better sleep
• Improved relationships &
• social interactions
• Better self-image
• Improved mood
• More work/life balance

A digital detox is period of time where you intentionally reduce your screen time. It gives you a breather from the online world so you can experience life free of distractions. This can help you set better boundaries so your digital devices don’t hijack your time and take over your personal life. But before we jump in, let’s get a baseline on your digital habits right now. Feel free to screenshot print out the charts and guides for easy tracking!

Everyone’s digital habits are unique. For some, social media is their weakness. For others, it’s YouTube, Netflix, or checking email nonstop. Now that you have a better sense of your digital problem areas, let’s talk goals. Circle 5 or more of the goals below to stick to for 14 days.

Choose the ones you feel will deliver the most benefits:

• Keep your phone outside of your bedroom while you sleep.
• Avoid opening email or using your phone as the first action of your morning. Instead, create a morning routine, and get through it before you look at screens.
• Get outdoor sunlight before looking at your phone. Commit to 10 minutes in natural sunlight each day (may include your commute to work or school).
• Avoid social media for any personal use. Only use it if needed for work related
• tasks and set consistent timeframes to prevent overuse (ex. never within 2 hours before bed).
• Avoid watching television within 2 hours before bed.
• Limit the number of times you check your email. Pick 2-3 times a day at set times and stick to it.
• Keep your phone out of reach. Avoid keeping it in your hand or pocket.
• Limit yourself to one device at a time (ex. no web surfing while watching Netflix).
• Put your phone on silent, airplane, or do not disturb when spending time with family/friends, or when trying to focus and complete tasks.
• Avoid using phone when waiting, whether it be in line, at traffic lights, or waiting

To make any change, you’ve got to get your mind on board. So let’s get clear on your ‘whys’ for this challenge. In your journal, answer the following prompts: What are 3-5 negative effects too much screen time has in your life? What are 3-5 positives that may come from cutting back on technology? Really write this out! It will help you stay on track when you feel the urge to get online, pick up your phone, check your email, etc. Now, pick your start date for when you’ll begin your 14-day digital detox. Next, write out the goals you circled on the previous page on a separate piece of paper. Post it somewhere you’ll see it everyday. On your fridge, bathroom mirror, or next to your desk are all good options.