In our fast-paced digital world, most working professionals are overwhelmed by screens, notifications, and endless to-do lists. This constant bombardment can lead to stress and anxiety and make us feel disconnected from the things that actually matter to us. But what if taking a tech-free day each week could improve your life significantly? Let me share how this simple practice has transformed my own wellbeing...
Understanding the Need to Disconnect
As busy professionals, we often face the pressure of being constantly connected. Whether it’s answering emails late at night or mindlessly scrolling through social media during breaks, technology surrounds us and demands our attention.
Studies indicate that excessive screen time can contribute to digital fatigue, which impacts both productivity and life satisfaction. A report by the American Psychological Association revealed that 41% of adults report feeling overwhelmed by the amount of information they receive daily. By choosing to disconnect one day a week, you allow yourself the space to breathe and refocus on what really matters to you.
My First Experience Unplugging
When I decided to make Sundays tech-free in January this year, there was a mix of excitement and nerves. What if I missed something important or a loved one needed to reach me? On that first Sunday, my reminder went off at 7am, and I switched my phone to airplane mode and put it away in a drawer. I sat on my bed wondering what I would do with my day.
Without the usual interruptions and distractions, I filled my time with reading, cooking, and hanging out with my toddlers. Within hours, calm had replaced my initial worry. I felt so much more at ease, and like there was finally some spaciousness in my mind!
The Initial Worry
The urge to check my phone was strong at first. But as the hours passed, I shifted my focus to the details around me: sunlight streaming through the window, the smell of my morning coffee, and the joy of simply... being.

Taking a break from your devices allows you to appreciate the little things more, and those small moments (which typically go unnoticed) can turn into the highlights of your day.
The Benefits of Going Tech-Free
Improved Focus and Productivity
One impressive benefit of a tech-free day is the increase in focus. Eliminating distractions allows you to prioritise the things you choose to and concentrate fully on what you're doing.
Without my phone, I got through tasks quicker and had more time and energy for the things I love doing. I finished a book and tried out a new recipe. I journalled, took a nap, and watched a movie. Isn't it easy to forget that these things - rest, downtime, hobbies - are productive too?
Enhanced Wellbeing
When we take a break from technology, we can better prioritise activities that improve our wellbeing, resulting in a noticeable boost to our mental and emotional health.
On my tech-free days, I've been able to catch up on rest and do the things that help me recharge for the week. Mindfulness meditation is one of my favourite ways to do this, and with toddlers, study and business commitments, it's the best way I know to relax both the mind and body. Spending more time meditating on Sundays has noticeably reduced my stress levels. Research from Harvard University supports this, with mindfulness practices shown to reduce anxiety by up to 30%.
Strengthened Relationships
Going tech-free also gives you a chance to spend more quality time with the people you care about. Instead of relying on texts or social media, you can use this time to engage with those around you face-to-face. Meaningful relationships are the best predictor of happiness and being fully present with the people you're with is a great way to strengthen these connections.

Practical Ways to Unplug
If you're thinking of committing to a tech-free day, here’s how to start:
1. Set Clear Boundaries
Before your tech-free day begins, set clear boundaries. Decide which devices you will turn off and let your friends and family know about your plan to minimise the temptation to "just check" something quickly.
2. Create a Tech-Free Environment
Designate specific spaces in your home as tech-free zones, like the dining room or bedroom. Make these areas inviting for conversations, relaxation, or creative projects.
3. Plan Engaging Activities
Fill your day with enjoyable activities that shift you away from screens. What do you enjoy doing? Hiking, painting, cooking? Try a new hobby or reconnect with something you used to love doing.

Overcoming Challenges
Combatting the Urge to Check Devices
Initially, the urge to check your phone might feel overwhelming. Acknowledge this challenge and try to engage in an activity like cooking or gardening to keep your mind (and hands!) occupied.
Reflections on My Journey
After a month of dedicating one day a week to disconnecting, I’ve noticed a shift in my mindset. Daily routines feel less boring and monotonous, and I've reframed a day "without my phone" as my designated day for mindfulness.
The fatigue I felt from the 24/7 online world has lifted. I start my week feeling recharged and better equipped to manage technology in a way that serves me rather than exhausts me.
Switch-off Sundays has given me the space to focus on my priorities, work on my dreams, and reconnect with the people and activities that bring me happiness.
Embracing Your Day to Unplug
Taking a tech-free day each week is not just a break from the digital realm; it's an investment in your wellbeing. If you're thinking about making this change, remember that the benefits extend way beyond just one day!
From boosting focus and productivity to nurturing stronger relationships and appreciating everyday moments, the advantages of unplugging are huge. Engaging fully in life beyond the screen will bring you more joy than online interactions ever could.
Take care,
Alexis
P. S. Keen to give this a go? I'd love to know how you go! Send me an email with what you discover.