How to Unplug More Often: Embracing Life Beyond Screens

Luzia Bowden
4 days ago
4 min read

In our hyper-connected world, it's easy to feel overwhelmed by the constant stream of notifications, emails, and social media updates. While technology has its benefits, it can also distract us from what truly matters. If you’ve ever found yourself mindlessly scrolling or struggling to enjoy a moment because you’re preoccupied with your device, you’re not alone. Learning how to unplug more often can lead to greater well-being, deeper connections, and a more fulfilling life. Here are some friendly and practical strategies to help you disconnect and embrace life beyond screens.

How to Unplug More Often: Embracing Life Beyond Screens

Understanding the Need to Unplug

First, let’s acknowledge why unplugging is essential. Our devices are designed to capture our attention, often pulling us away from meaningful interactions and experiences. Unplugging allows us to recharge—not just our devices, but ourselves. It creates space for mindfulness, creativity, and genuine connection with the world around us.

Setting Your Priorities

Before diving into specific strategies for unplugging, take a moment to reflect on your priorities. What truly matters to you? Consider these questions:

What activities make you feel most alive and fulfilled?
Are there relationships you want to nurture that are being sidelined by screen time?
How do you want to spend your free time?

By clarifying your priorities, you’ll have a stronger motivation to unplug and invest your energy in what you truly value.

Create a Vision for Your Unplugged Life

Visualizing what you want to achieve can be incredibly powerful. Consider creating a wallpaper for your phone or computer that represents your goals or dreams. This could be an inspiring quote, an image of a beautiful landscape you want to visit, or a picture of loved ones. When you’re tempted to reach for your device, this visual reminder can encourage you to focus on your dreams rather than distractions.

Designate Tech-Free Zones

One effective way to unplug is to establish tech-free zones in your home or routine. Here are some ideas:

During Meals: Make mealtime a tech-free experience. Enjoying a meal without screens allows you to connect with family or friends and savor the flavors of your food.
In the Bedroom: Create a relaxing environment by keeping devices out of the bedroom and use an alarm clock instead. This not only promotes better sleep but also allows for more quality time with a partner or time for yourself.
Outdoor Spaces: When you’re outside, try to immerse yourself in the environment. Whether you’re in your backyard, a park, or on a hike, leave your phone behind to fully engage with nature.

Establish Device-Free Times

Consider setting specific times during the day when you will unplug entirely. This could be during certain hours in the evening or on weekends. Here are a few suggestions:

Morning Routine: Start your day with intention. Instead of reaching for your phone first thing, dedicate the first hour of your day to self-care, meditation, or exercise.
Family Time: Designate certain evenings as “family nights” where devices are put away. Engage in activities like board games, cooking together, or simply sharing stories.
Quiet Hours: Choose an hour each day to unplug completely. Use this time for reading, journaling, or pursuing a hobby. This can be a great way to foster creativity and mindfulness.

Find Alternatives to Screen Time

If you’re looking to unplug, it’s helpful to have alternatives readily available. Here are some engaging activities that can fill your time without the need for screens:

Read a Book: Dive into a novel or non-fiction book that intrigues you. Reading can transport you to different worlds and offer new perspectives.
Get Creative: Explore a new hobby like painting, knitting, or writing. Creativity can be incredibly fulfilling and provide a sense of accomplishment.
Practice Mindfulness: Consider walking or meditation as ways to cultivate mindfulness. Both practices can help you become more present and reduce stress.
Get Active: Engage in physical activities like walking, cycling, or dancing. Exercise not only boosts your mood but also helps to clear your mind.
Connect with Nature: Spend time outdoors, whether it’s gardening, hiking, or simply enjoying a walk in the park. Nature has a way of grounding us and bringing joy.
Use a wrist watch: often just checking the time on our phones is the gateway to the hell that is doom-scrolling!

Limit App Usage

If you find certain apps are particularly distracting, consider limiting their use. Here are some tips:

Hide Apps: Move distracting apps to a folder or another screen on your device, making them less accessible. This can reduce the impulse to check them.
Set Time Limits: Use screen time settings to limit how long you spend on certain apps each day. This encourages you to be more intentional about your usage.
Unsubscribe and Declutter: Review your app list and consider deleting those that don’t serve you. Unsubscribe from email lists that flood your inbox with unnecessary notifications.
Turn off notifications: Use only must-have notifications and consider silencing them all.

Reflect and Reassess

Regularly reflect on your unplugging journey. What works for you? What challenges do you face? Keeping a journal can help you track your progress and celebrate your successes, no matter how small.

Find Community Support

Consider sharing your unplugging goals with friends or family. You might even find a buddy to join you in this journey! Having support can make it easier to stay accountable and motivated.

Embrace the Joy of Unplugging

Unplugging doesn’t mean abandoning technology altogether; it’s about finding balance and making conscious choices that align with your values. By prioritizing what truly matters, establishing tech-free zones, and engaging in fulfilling activities, you can create a more meaningful and joyful life.

Remember, the world is rich with experiences waiting for you beyond the screen. Embrace the beauty of connection, creativity, and presence. Here’s to discovering the joys of unplugging and living life to the fullest!

Book Recommendation

Digital Minimalism by Cal Newport. If you’re feeling overwhelmed by constant notifications, endless scrolling, and the low-grade anxiety of being “always on,” this book is a refreshing antidote. Newport explores how technology quietly hijacks our attention and offers a practical, humane path back to intentional living. Instead of demonizing devices, he teaches you how to reclaim your time, rebuild focus, and create a digital life that supports your values rather than scatters them. A perfect read for anyone wanting more clarity, calm, and control in a hyper-connected world.