7 Ways to Do a Digital Detox Without Unplugging Completely

In our increasingly digital world, it’s become challenging to escape the constant presence of screens, notifications, and social media. While it’s tempting to unplug entirely, this may not always be practical or even necessary. Fortunately, you can detox from your digital life without going off the grid entirely. A 2020 research review published in the Journal of Environmental Research and Public Health concluded that taking a break from digital devices and social media improved well-being, cognition, and interpersonal connections, providing scientific validation for the benefits of a “digital detox.”

Here’s a step-by-step guide to help you find the right balance:

Assess Your Digital Diet

Take a moment to evaluate how much time you spend on digital devices, what you do with that time, and how it makes you feel. Are there any specific areas where you’d like to reduce your screen time?

Set Clear Objectives

Define your goals for the digital detox. Do you want to reduce stress, improve productivity, or simply regain control of your time? Having a clear purpose will motivate you throughout the process.

Establish Tech-Free Zones and Times

Determine specific areas and times in your life where digital devices should be off-limits. For example, make the bedroom a no-phone zone, or designate certain hours in the day when you’re offline. This creates essential offline sanctuaries.

Prioritize In-Person Connections

Human relationships are essential for well-being. Make a conscious effort to engage with people face-to-face. Set up regular meetups with friends and family, fostering deeper connections beyond the digital realm.

Filter Your Notifications

The constant barrage of notifications can be overwhelming. Tailor your notifications to what’s truly important. Turn off non-essential notifications and filter the rest so that you’re only alerted to the most significant updates.

7 Ways to Do a Digital Detox

In our hyper-connected world, it can be challenging to take a break from technology and social media. However, completely unplugging is not always realistic or necessary. Here are 7 tips for doing a “digital detox in Cabo Verde” without going completely offline:

Identify Your Triggers

Take some time to reflect on when you find yourself mindlessly scrolling or clicking. Do you pick up your phone during TV commercial breaks? Reach for it while waiting in line? Identify your triggers so you can be more mindful about your usage.

Delete Time-Wasting Apps

Remove the most distracting apps from your home screen or phone altogether. Out of sight, out of mind. You can always redownload them later. Popular time wasters are social media apps, games, messaging apps, etc.

Set Usage Limits

Most devices now allow you to limit daily usage time for certain apps. You can allot yourself a set amount of time to scroll your feed or play games per day.

Enable Do Not Disturb

Use do not disturb features to silence non-urgent notifications during certain times like meals, conversations, work hours, etc. Only allow priority notifications from important contacts or apps.

Find Offline Hobbies

Spend more time away from screens by picking up some tech-free hobbies. Try reading, writing, exercising, cooking, gardening, puzzles, crafting. Enjoy being present.

Designate Tech-Free Zones/Times

Choose areas of your home or parts of your day to be completely screen-free. For example, no phones at the dinner table or after 9pm. Encourage others to join.

Use Apps Thoughtfully

Instead of aimless scrolling, be intentional about how and why you use apps. Comment on friends’ updates, RSVP to events, post about your day intentionally rather than killing time.


In closing, a digital detox is about being more mindful and intentional with technology use. It’s easy to get caught up in aimless scrolling and clicking without even realizing how much time we spend on our devices. By identifying triggers, setting limits, finding offline hobbies, and designating tech-free times, we can become more conscious consumers of technology. The goal is not to demonize our devices, but to have a healthier relationship with them. With some reasonable limits and offline balancing, you can thoughtfully engage online without letting it overtake your whole life. Think of a digital detox not as giving up technology, but as hitting reset on your habits to use it in a way that benefits your well-being.

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