In this article:
- Why reduce screen time in winter
- How to do a digital detox
- Detox Ideas
- Benefits of digital detox
- Tips to Unplug
I have been wanting to do a digital detox for a while now, and wintertime seems like the perfect opportunity to do it. I found it interesting researching how I should go about my digital detox, so I thought I would share with you some tips to get you motivated to try this digital detox winter challenge with me.
We all know how too much screen time makes us feel. Personally, I get a headache and a foggy mind. I get stagnant energy that needs to be shaken up and I feel like a good dose of fresh air wouldn’t go a miss.
Reducing screen time helps our mental health, our sleep, and our social interactions. Doing it in winter is all the better, when we start to turn inward and slow down.
It’s a nice time to enjoy cozy indoor activities when the weather is dull, take part in some seasonal traditions or connect with nature. None of this should involve lots of screen time!
Winter challenge breakdown
Pick your Poison: 7-day or 30-day challenge
We all have our own personal goals, so choose whether you want a short or more immersive 30-day challenge. You can always start with a shorter time and if it goes well just continue the detox!
Goal setting:
Before you start, write down the specific goals you want to achieve by doing this challenge. It could be to spend more time in nature, with loved ones, reduce stress or just to see how it feels to challenge yourself. Pick a couple and remind yourself of these intensions throughout the detox.
The Rules:
Time schedule. Write down your ‘screen free time’ so you have a clear routine set out. Maybe you decide your mornings and evenings will be screen free.
Maybe mealtimes or after work onwards suit you. Or maybe you’re getting rid of screens altogether and if that’s the case more power to you! Whatever you choose write it down and stick to it.
Define your limits. Write down what you are going to limit or eliminate from your screen time.
Maybe you remove social media completely, or maybe apps from your phone so it is just used for communication. Another option is to set a time limit, so you check certain apps for 5 minutes a day.
Replacement activities. I encourage you to replace your screen time with some fun and knew activities to keep your interest.
Maybe everyday you have a goal to read one chapter or journal every morning. Go out for a walk every day or start a creative hobby to do in the evenings rather than watching tv.
Daily/Weekly Ideas
These screen-free ideas can be used daily in your 7-day or integrated into a 30 day digital detox challenge.
Day 1 Digital inventory
Start out by evaluating your current screen time and digital use. Figure out your goals and set realistic rules to your detox so that you can achieve them. Write everything down to set yourself up for success.
Day 2: Screen-free bedroom
Try to keep your phone out of your bedroom when you go to bed, so that you don’t check your screen last thing at night or first thing in the morning.
You could replace it with an alarm clock if you need to be woken up. This is good practice to have at any time, we often do this for a few weeks and feel the difference immediately.
Day 3: Reconnect with nature
Leave your phone at home and go out for a walk. Try to be mindful and take in your surroundings. Observe the sounds, the sites and smells.
Day 4: Cozy evenings
Try to block out time in the evening when you put away your phone or all screens for a few hours. Then try shake things up and try something creative, whatever tickles your fancy.
Maybe you are more into physical things, then alternatively you can focus on a workout instead. Just replace your usual screen time routine with an activity that has you moving or using your brain productively.
Day 5: Learn a new skill
Use this challenge as an opportunity to start something completely new. Sign up for something or start cooking or baking new recipes.
It’s fun to try things completely new to us, just to try it out. Don’t worry about committing to it, just enjoy the novelty and the challenge of it for now.
Day 6: Reach out to a friend
Try to incorporate a social activity into your detox. Catch up with someone over coffee or plan a hike or activity with them.
This is a time when you focus on your social interactions over your digital ones, so find a way to make that happen.
Day 7: Journal
If you’re at the end of your challenge, then how about writing down how it went. Was it difficult, challenging in a fun way, or did you hate it? What did you learn from the whole experience? Would you do it again?
Any take aways are valuable to you, and by writing them down you can reflect on the detox in the future and continue to learn from it.
Winter Digital Detox Benefits
The benefits of a challenge like this are twofold. Not only do you feel better from removing screen time from your routine, but by connecting with nature and focusing on social interactions and creative outlets. These acts of mindfulness throughout the day are all yummy replacements.
It all helps with reducing anxiety, improving wellbeing and focus, and physical health.
Better sleep. Your sleep will improve by limiting screen time and from being more active throughout the day as well.
Connection. You can reconnect with both yourself and others, by journaling and trying new things.
Meeting other people and sharing the experience with them all helps to increase mood and happiness.
Enhanced relationships. By connecting with others, you are watering the seed of your relationship with them.
It is important to put in the effort with your friends and family, and this detox helps build more meaningful interactions with them.
All these benefits are even more vital in winter. During winter we can easily isolate ourselves, become less active, and rely on our screens for entertainment. All the more reason to challenge yourself to step away from them for awhile.
Tips to Unplug this Winter
Set boundaries with others
Firstly let your circle of people know what you are up to so they are understanding, You can then avoid any unnecessary pressure online or otherwise.
Create habits offline
Try to replace scrolling with a positive one instead. For example I like to use my kindle because it’s small and light to have nearby and easy to whip out. Don’t worry, let’s not include a kindle in the screen detox!
Celebrate your wins
Even the small ones! Make sure to pat yourself on the back throughout the challenge for the effort and progress you are making.
You are doing something to better yourself, and to feel good. I’m all for the reward system, which is half the reason I like to do challenges in the first place!
To wrap up
Don’t forget to celebrate small wins and the completion of your winter challenge. Reflect on the digital detox and how it might have tested you.
Consider the long-term impact the digital detox might have on you.
Maybe there is an aspect of the challenge that you will continue to incorporate into your daily routine. I personally like the no phones in the bedroom rule. I am also fond of doing breathe work and reading my kindle for a few minutes at times I would otherwise just be scrolling.
Encourage others to challenge themselves, if you find it benefited you.
If you plan to do this digital detox winter challenge, there is a free downloadable journal I made available here. It was made to help you track your goals and progress!
If you are doing the detox why not let me know in the comments or tag me on social media. I’d love to hear your perspective on the detox, and maybe get more ideas for future challenges! Use the hashtag #fil_detoxchallenge, and best of luck!
For more about mindful living in winter, read my 10 winter mental health tips to boost your wellness here.
