Your Complete Guide On How to Unplug

What Is the National Day of Unplugging?

On March 5, the National Day of Unplugging kicks off a 24-hour period to unplug, unwind, and do things other than using screens. 

Why Unplug?

    • Excessive screen use has been linked to anxiety and depression
    • Screen time before bed may cause insomnia
    • Screen time interferes with quality time with others
  • Excessive screen use is linked to a sedentary lifestyle

  • Easy Ways to Reduce Screen Time 

    #1 Designate certain hours of the day as screen-free zones

    #2 Use a screen tracker to track your time on screens and attempt to cut out an hour a day

    #3 Keep phones, tablets and other screens out of the bedroom so you’re not tempted to reach for them and ruin your sleep

    #4 If you tend to wind down with a movie at night or reading on an electronic device, invest in blue light glasses

    Now What?

    • Spend time in nature
    • Read the newspaper
    • Play a boardgame
    • Make crafts
    • Complete a puzzle
    • Bake
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    Though the idea may seem simple, many who attempt to unplug soon discover how challenging it can be. Many aspects of life revolve around sharing photos and earning likes and comments online. Most people use electronic devices every day for entertainment, news updates, communication and more. But there are many benefits of controlling screen time, and you can experience them if you are willing to put in the effort. Here is your complete guide on how to unplug and rejuvenate your mental and emotional health.

    Why You Should Unplug

    If you struggle with anxiety or you just feel stressed out a lot, unplugging may be able to benefit you in many ways. Being connected to electronics 24/7 isn’t good for your psychological, emotional or physical health.

      • Excessive screen use has been linked to anxiety and depression
      • Screen time before bed may cause insomnia
      • Screen time interferes with quality time with others
  • Excessive screen use is linked to a sedentary lifestyle
  • Just as your body needs time to recover after a workout, your mind needs time to recover after being exposed to large amounts of screen time. 

    Benefits of Disconnecting

    You don’t need to disconnect from electronic devices for days or weeks at a time in order to experience the benefits of unplugging. Even the simple act of limiting screen time every day can yield the following benefits:

    • Reduced stress
    • Fewer headaches
    • Improved overall quality of life
    • Better sleep
    • Improved interpersonal communication and relationships
    • More time to enjoy simple pleasures of life
    • Reduce feelings of loneliness
    • Ability to be more “present”

    How To Disconnect From Work

    In today’s world, it’s pretty easy to get a hold of practically anyone using electronic devices. Gone are the days when you would leave work and people could no longer get in contact with you. Cell phones, emails and other electronic devices have a lot of benefits, but they can also make you feel like you have to work all day long.

    If you struggle to step away from work emails and telephone calls when you’re technically done with work, there are some things you can do. First, have a transition ritual that signals your workday is over. For some people, this might be the drive home from work every day. If you work from home, your transition ritual could be turning off your desktop or laptop computer for the day.

    How To Minimize Your Time on Social Media

    Social media isn’t a bad thing, but it can become emotionally and psychologically harmful if you indulge in it too much. Here are a few things you can do to reduce your time on social media:

    • Set social media time limits for yourself each day
    • Set a timer on your phone that signals when you’ve reached your time limit
    • Replace social media activities with other enjoyable activities
    • Leave your phone in your room when eating meals
    • Use an alarm clock and keep your phone in a separate room at night
    These are all great ways to make sure social media doesn’t take over your life.

    How To Relax Without Technology

    If you’re used to being constantly attached to technology, you may feel like you can’t relax without it. Here are a few suggestions to help you:

    • Practice meditation
    • Spend time with those you love
    • Sleep in
    • Enjoy a hot bath
    • Read a book
    • Breathe deeply
    • Spend time in nature
    • Watch a sunrise or sunset
    • Remove your mobile device and electronics from the bedroom to remove the temptation to get on when it's bedtime
    • Get some physical activity
    If you feel like technology is ruling your life, it’s time to make a change. Studies have shown that too much screen time can manifest in the symptoms of ADHD and controlling it can help improve these symptoms and many more, especially for those who chronically suffer from irritability, lack of focus, mood issues, anxiety and more. Controlling screen time is one of the main pillars of the Brillia program in a holistic way to help reduce these symptoms. Learn more here.
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