Digital Overload – 10 Ways to Unplug and Give Your Mind a Break
By Marly DiFruscio
Technology is deeply woven into how we work, lead, and connect. It allows us to move faster, stay informed, and remain accessible in ways that were unimaginable just decades ago. Just within the last few years, AI programs have taken over every sector of the digital world. At the same time, many people are noticing a cost: fragmented attention, increased stress, difficulty resting, and a constant state of mental overload
Unplugging doesn’t mean rejecting technology. Instead, it’s about creating pauses that allow the mind to reset. Even small moments of disconnection can help improve focus, emotional regulation, creativity, and presence.
Here are 10 ways you can realistically unplug during the chaos of the end-of-year rush.
1. Weekly Resets
Choose one window each week where your phone is completely off and out of reach. Even 60-90 minutes of uninterrupted device-free time can significantly improve mood, attention, and mental clarity. Think of this as a short reset rather than a full digital detox.
2. Create a “Last Swipe” Ritual
Set a nightly cutoff time for screen use, such as 8:30 pm. When that time arrives, say to yourself, “This is my last swipe,” and physically plug your phone in outside the bedroom. This helps signal the brain that the day is winding down and supports better sleep.
3. Take a Daily Dose of Nature
Spend at least 10 minutes outside without a device. You don’t need a long hike: sitting, walking, or simply standing outdoors is enough to reduce stress hormones and improve mood. Nature provides a powerful and low-effort system reset.
4. Use Sensory Reset Breaks
When stress builds, choose one sense to nourish offline. This might include drinking a warm cup of tea, stretching, lighting a candle, listening to music, or using a calming scent. Sensory grounding helps interrupt stress loops and regulate emotional reactivity.
5. Protect One Daily Focus Block
Schedule one 60-90 minute block each day for deep focus. During this time, keep your phone in another room and turn off notifications. This protected attention allows for higher-quality thinking and more satisfying productivity.
6. Try an Analog Morning
Avoid your phone for the first 30-60 minutes after waking. Instead, drink water, stretch, write, breathe, or simply sit quietly. Starting the day without digital input reduces anxiety and sets a more grounded tone for the hours that follow.
7. Practice a Social Tech Fast
Choose one platform (email, messaging apps, or social media) and pause it for 24 to 72 hours.
8. Download to Unload
Before unplugging, take a few minutes to journal or record a voice memo with everything that’s on your mind. This clears mental clutter and reduces the feeling that something important might be forgotten while you disconnect.
9. Create an “Unplug Menu”
Make a short list of five offline activities that you find calming and restorative, such as reading, cooking, art, gardening, or playing music. Having options readily available reduces boredom and makes unplugging feel inviting.
10. Schedule Mini-Retreats
Once a week or month, spend 2-4 hours alone with no devices and no productivity goals. These mini-retreats give space for creativity, intuition, and long-term thinking to emerge.
Unplugging is not about doing less or falling behind. It’s about creating the conditions for better thinking, steadier emotions, and more authentic connections. In a world that rewards constant availability, intentionally choosing disconnection is a leadership practice – one that supports clarity, presence, and resilience.
Start small. Choose one strategy and experiment with it for a week. Pay attention to how your focus, energy, and interactions change. Often, it’s not more effort that’s needed: it’s more space.