We live in a world where our phones are practically glued to our hands. From checking WhatsApp to doomscrolling TikTok before bed, it can feel like we’re permanently switched on. But taking time away from constant notifications can do wonders for your mental health, sleep and productivity. A digital detox doesn’t mean giving up technology forever – it’s about creating space to disconnect, reset and find a healthier balance. Here are some practical tips for putting the phone down and reclaiming your focus.
1. Start Small
Don’t pressure yourself into a week-long blackout straight away. Begin with simple rules such as no phone during meals or switching off an hour before bed. You could also try short phone-free slots in your day, like putting it in a drawer while you work or study, or when you go to the gym. These manageable steps help you build confidence and remind you that life carries on perfectly well without constant checking. Over time, these small wins add up and make longer breaks feel much easier.
2. Make Your Bedroom a Phone-Free Zone
Many of us use our phones as alarms, but this usually ends with late-night scrolling and bleary eyes in the morning. Investing in a cheap alarm clock is an easy swap that takes temptation out of the room. When your phone isn’t within reach, you’re less likely to waste half an hour on Instagram before sleeping or jump straight into emails the moment you wake up. A phone-free bedroom helps you create a sanctuary for rest, making it easier to wind down at night and start the day feeling more refreshed.
3. Turn Off Non-Essential Notifications
Constant pings and pop-ups make it almost impossible to focus. Go through your apps and silence the ones that don’t need your immediate attention – chances are, most of them don’t. Try disabling social media alerts entirely and checking them at set times instead. Many people find they don’t miss the constant buzz, and they actually enjoy engaging more intentionally when they do go online. It’s about reclaiming your attention rather than letting your phone dictate it.
4. Replace Screen Time with Something Else
It’s easier to avoid your phone when you’ve got something fun or productive to do instead. Think about hobbies or activities you’ve always wanted to try. Whether it’s joining a sports club, learning to play guitar, or experimenting with new recipes, these alternatives fill the gap left by scrolling. Even reading a book or going for a short walk can be surprisingly satisfying once you’ve broken the reflex of reaching for your phone every five minutes. Having something tangible to focus on makes your detox feel like an opportunity, not a punishment.
5. Create Tech-Free Social Time
Phones can sometimes get in the way of face-to-face conversations. Suggest phone-free dinners, game nights or study sessions with your friends. You’ll quickly notice how much more engaged people become when they’re not distracted by screens. Some groups even use a playful penalty system – like the first person to check their phone during dinner has to do the washing up. Not only does this help you unplug, but it also makes your social interactions richer and more memorable.
6. Be Mindful of Peer Influence
If you’re sharing a space, like in a flatshare or student accommodation, your flatmates can either support or sabotage your efforts. A group agreement to keep phones away during dinner or study time can be really effective. But equally, one flatmate glued to their screen can make it harder for everyone else to stick to it. For example, in a Liverpool student room at Sanctuary Students, it’s easy to agree on shared habits that encourage balance – whether that’s a nightly board game, a film without background scrolling, or just a chat in the kitchen. Living with people who understand your goals makes it far easier to keep on track.
7. Try a Digital Detox App
It may sound ironic, but there are apps designed to help you use your phone less. Some lock you out of distracting platforms after you’ve hit a certain limit, while others track your screen time in detail so you can see where your hours are going. Apps like Forest even make it fun by rewarding you with a virtual tree that grows while you stay off your phone. These tools keep you accountable and show you how small changes can lead to big improvements.
8. Take Breaks Outdoors
A change of scenery makes it easier to put your phone down. Go for a run, meet friends in the park, or just sit in a café without Wi-Fi and enjoy people-watching. Being outside naturally draws your attention away from screens, giving your brain a rest from constant stimulation. Studies also show that spending time in green spaces can reduce stress levels, improve mood and boost creativity. So next time you feel the urge to scroll, swap it for some fresh air instead.
9. Focus on Why You’re Doing It
A detox works best when you know your reasons. Are you hoping to sleep better? Improve your concentration for uni work? Feel less stressed? Whatever your motivation, write it down somewhere visible. Maybe it’s a sticky note on your desk or a reminder on your wall. Whenever you feel the itch to check your phone, remind yourself of the bigger picture. Knowing the benefits you’re working towards makes it easier to push past the momentary urge to scroll.
10. Accept That It’s Not All or Nothing
You don’t have to go cold turkey. It’s about balance, not perfection. Some days you’ll manage longer breaks from your phone, while other days you’ll slip back into old habits – and that’s fine. What matters is being mindful and making consistent progress. Even reducing your daily screen time by 30 minutes adds up over weeks and months. Think of digital detoxing as a flexible practice you can adapt to your lifestyle rather than a strict set of rules you must follow.
Conclusion
Our phones aren’t the enemy, but the way we use them can sometimes get in the way of living in the moment. By taking small, mindful steps, you can carve out time for yourself away from the constant digital noise. A digital detox is less about deprivation and more about creating space for things that truly matter – better sleep, stronger friendships and a clearer mind. With a little persistence, you’ll find that the world feels a lot bigger and more enjoyable when you occasionally put the screen down.
