10 Powerful Steps to Unplug From Your Phone and Take Control of Your Life

You may have heard of some of your favorite influencers, friends, and wellness practitioners taking the powerful steps to unplug from your phone and reduce the amount of time they’re spending on screens and social media.

There are so many reasons why you may find yourself at the point where detoxing is an important thing you need to do for your health. Regardless of who you are and the specifics of your screen time, you may be feeling the crunch right about now to put unplug from your phone – especially if you’re experiencing screen fatigue and other feelings of that nature.

Unplug from Your Phone

If you want to get detoxing soon, here’s a little more about how to unplug from your phone and technology in general, and how it can help your life.

Why Take a Digital Detox?

Even though technology does have its place, many people have become far too used to what some are calling the “doom scroll” – the act of scrolling in a detached state for hours without stopping. And the negativity of the online world is nothing new, but it seems the time has come where plenty of people are recognizing the toxicity the internet can bring.

If you want to take a step back and take control of your life again, here are 10 steps to help you unplug from your phone and just life a more peaceful and meaningful life.

10 Powerful Steps to Unplug From Your Phone and Take Back Control of Your Life

1. Spring Cleaning

To get started, remove all the apps you find to be particular vices, or that clutter your digital space because you don’t use them. Even though the apps that tempt you can be particularly alluring to keep around, removing all temptation is one of the best ways to steer clear of potential digital triggers.

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2. Create Tech-Free Spaces

Both within your home and within your life, the value of a tech-free space should not be overlooked. Today, the average person spends nearly 24 hours a week online – and that doesn’t even include time spent on non-smartphone devices like television. That’s arguably way too much time online that could be put towards healthier and more fulfilling outlets. 

Designate specific rooms and spaces in your home where no phones are allowed and stick to it. When you’re first getting into the habit, you may consider adding sticky notes to the walls in those rooms to help you remember.

3. Designate a Tech Bedtime

Similar to the tech-free zone, you should also have a technology bedtime. If you don’t want to interfere with your sleep schedule, most experts say you should put down any electronics at least 30 minutes before you go to sleep. Additionally, don’t sleep with your phone charging beside you. This can tempt you to look at it without even thinking about it. Unplug from your phone and just focus on yourself.

4. Crack Open a Book

One of the best things you can do to solidify your venture away from the digital world is to secure other methods of entertainment aside from ones that come from a screen. Try carrying a book or journal around with you, so you have something better to do and unplug from your phone.

5. Have an Accountability Partner

If you don’t entirely trust yourself to stick with your digital detox, one of the best ways to counteract that is by finding an accountability partner. You can even help them stick to accountability with some entirely separate goal they have, as long as you check in with one another about your goals!

6. Spend Time Outdoors

Getting outside is one of the best ways to feel good in your mind, body, and life, which can help peel you away from the screen. This is an especially useful tip for younger folks who may be experiencing the turbulent changes that can come with teenagerdome. 

Some 25% of teenagers report they have experienced repeated bullying on their cell phone or over the internet. Having an outlet to help you feel good about yourself during tough times can be very useful to overcoming them. 

And hey, when the weather gets nice and you have a bit more daylight on your hands, that screen will become even more of an afterthought! Unplug from your phone and just go outside!

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7. Practice Mindfulness

Mindfulness is a great practice for those who want to get away from distractions and temptations, because it’s all about being present in the moment and feeling grounded in the sensations all around you. This may even lead to a fruitful meditation practice over time.

8. Use Screen Time Limits

This might feel like a bit much – especially for adults with autonomy to do whatever they want – but putting limits on your screen time can serve as a reminder to put the phone down when you’ve reached the predetermined time you feel is appropriate.

Nowadays, many smartphones even offer ways to lock yourself out of certain apps after a certain amount of time spent on them every day. This is a really great way to unplug from your phone and just enjoy life a little more.

9. Take Days Off

Taking an entire day off from using your phone may feel unheard of, but it can be a positive experience to try, at least every so often. Take full days where you power off your phone and really immerse yourself in everything you do that day. You may find it gets easier to do the longer you commit to it!

10. Be Realistic

Lastly, one of the most important pieces of advice is to be realistic with your expectations. You may mess up from time to time. You may even cave entirely. Try to set realistic goals and limits so you can achieve them and move on to higher ones. As the Kaizen business philosophy goes, “one small step can change your life.” This strategy works for plenty of things, and it can work for you on your initiative to unplug from your phone.

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Take control of your life and unplug from you phone

There are so many benefits to putting the screen down and actually engaging with the world around you in a way that feels fulfilling. Screen time and social media are the culprits of a lot of unhappiness, and taking the steps to move out of that however you can is almost always going to be a positive change.

Although it might be challenging at first, if you set your mind to it, you can find ways to make it work in your life. How are you trying unplug from your phone or just reduce screentime?


Mia Barnes

Mia is a health writer and the Managing Editor at Body+Mind, a personal wellness magazine covering the latest in health and nutrition science. She especially enjoys writing about mental health, sustainable nutrition, and American healthcare. Mia is proud to have had the great pleasure of working with media outlets all over the world, and her work has appeared on sites like Yahoo News, Pick The Brain, and PurposeFairy!

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