Disconnect and Reconnect
If you’ve ever been stuck in that loop of opening Facebook/Instagram/Threads/YouTube without even thinking, and then wondering where the next hour went, you’re not the only one.
Can you relate to juggling multiple email accounts, social media profiles and search tabs while Spotify blasts your favourite tunes through your wireless headphones? If so, you might be a bit too plugged in to appreciate the natural world around you.
Most of us these days are stressed out with the constant ping, ring and vibration of multiple devices. But there was a time, not that long ago, when we didn’t have to be plugged in 24/7; we didn’t have every device at the beck and call of friends, family, or work. We could step away and truly take a break, and we would be just fine when we came back, despite not knowing everything about everyone else’s life.
All of that being “on” can take a toll on your own happiness.
Maybe you’re beginning to feel how that’s affecting you?
The Cost of Constant Connection
The world we now live in rewards productivity and being "busy" over everything else. It’s not personal, it’s cultural.
Everywhere you go, people have a phone or some type of device, tuning out the world around them. In fact, the global average of screen time is 6 hours and 40 minutes per day while daily screen time has increased over 30 minutes per day in the past 22 years.
But what we don't realise is how it's taken a toll on our mental health and happiness. And let’s face it, if you're constantly on a screen, there's no balance.
You can't be "on" for everyone else all the time while also attending to your own health and carving out personal time. Unfortunately, we’ve gotten so used to being "available" that the simple act of unplugging and disconnecting can feel radical.
If you're constantly feeling the pull to be attached to a device, there are plenty of reasons to consider stepping away and reconnecting with the world around you. For those recovering from trauma, stress or emotional exhaustion, learning to take intentional breaks isn’t just restorative—it’s essential.
However, most of us need some motivation to disconnect from the constant pressure of always being connected. This blog will provide plenty of reasons to put down the device, turn off the noise of modern life and return to yourself. Your mental health and happiness will improve as you reconnect with the little things around you in your real life.
Reconnecting to the Present Moment
If you feel like you're missing out on what's going on right in front of you, it could be because you're constantly looking at a screen.
Think about when you're waiting in line at a store, sitting in a doctor's office, or just sitting in your car in the school line. Chances are, the first thing you do is whip your phone out and distract yourself.
The next time you find yourself in one of these situations, check in on yourself and ask why you need to be on your phone right now. Do you really need to check your email or social media, or read the latest news story? Or are you just bored and forgot how to simply sit at peace in your surroundings?
Sit with that feeling. Focus on being completely present and how that feels in your body.
It’s not easy to be present, period. Our monkey mind is always jumping from thought to thought. Social media and the ability to be constantly “on” have made it even more difficult. But with practice, you can learn to unplug, disconnect and reconnect.
Tips to Help You Unplug and Disconnect
The good news? There are small, intentional steps anyone can take to start unplugging and stepping away from the pull of their devices.
Whether you’re reconnecting with yourself, the natural world around you or others, here are some helpful tips to get you started.
1. Take all social media apps and other time-wasting apps off your smartphone. Yes, it isn’t easy (for some more than others!). But the possibility of getting back hours of personal or professional time is the payoff, and that’s a sweet deal.
This doesn’t mean you have to delete your social media and never use it, but if you have to go to your computer to check things in your browser, you’re less likely to spend as much time endlessly browsing.
I know the first time I did this, I was so used to “just checking” that my fingers automatically went to the places on my phone where Facebook, Instagram and Threads used to be. It was as if they had their own pattern, and I was just on autopilot, constantly checking and searching for that dopamine hit. Realising I was doing this was definitely a wake-up call that I was spending too much time online.
2. Turn off push notifications in your phone settings. How many times have you been in the middle of something and then been distracted by the buzz, ping or vibration of a notification? If you’ve got these set up for every app, your phone will be distracting you all day and all night long. Alternatively, you can turn on “focus mode” to avoid notifications and red dots on top of applications.
If that sounds really difficult, just try to keep it in perspective and focus on the things you need to know about right now. If there’s a really important email you’re waiting on, go directly to your email and check, or you can tailor it to allow messages from important people if needed.
There’s no need to be alerted for every little comment, like and activity all over the place. It’s not good for your nervous system, your ability to focus or your mental health.
3. Turn your phone off at night. You know this. I know this. The ideal time is an hour before you go to bed and preferably at the same time every night. Is this always realistic? No. But do the best you can.
For me, I sleep much better when I turn off my phone and pick up a book to read (or my Kindle) before settling down for the night. I relax much faster and fall asleep more easily. Plus, when I’m on my phone at night, I’m nearly always just mindlessly scrolling or trying to reach the end of the news cycle (spoiler: there is no end). And really, reading the news is not a great way to go to sleep.
If you are saying, “I can’t do that! I need my alarm!” Put it in aeroplane mode. And put it far away from the bed. Preferably in another room! Problem solved.
4. Try leaving your phone at home when you go out to activities like dinner with friends and family.
Frankly, when I heard this for the first time, I thought it sounded terrifying. So, I started slowly by training myself never to bring my phone to the dinner table at home and always making sure it wasn't on the table at a restaurant. From there, it became easier to leave it behind and not ‘depend’ on it so much.
True, when you’re the first one at the restaurant and you’re waiting for the rest of the party to arrive, your first thought will probably be to “check my phone”. Ask yourself what you’re really checking or distracting yourself from. Get comfortable with noticing and appreciating your surroundings. Or, you might even find someone to talk to in person!
Of course, tips, tricks and practical changes only go so far. What makes habits stick is understanding why you’re making them.
Finding Your Why
I know I’m not the only one who needs to unplug and disconnect more, so after talking to my friends about what actually helps stop this, we agree that while the steps above have drastically reduced our screen time, the bigger conversion wasn’t "how to reduce my screen time?" but "why do I want to reduce my screen time?"
You see, in the end, the strategies and suggestions that work for one person won’t work for everyone. You have to find your motivation and your “why”.
All the above advice is solid and will work, but only if you have something your mind would rather do than scroll and consume (mainly) garbage information.
So find that something.
Your life and your mental health deserve more focus, calm and happiness. Disconnecting to reconnect can help get you there.
Need a Screen-Free, Mental Health Break?
The Place Retreats, along with our gifted team of therapists and holistic practitioners, understand the importance of screen-free, mental health retreats. Surrounded by nature with lush, tropical Balinese gardens, our luxury retreat centre is a private sanctuary where clients have a restorative space to process and heal while also helping them rediscover themselves, plan, and rebuild a new life.
If you’re ready to learn more, reach out to The Place Retreats for your free 15-minute consultation. Let us design a tailor-made, screen-free, mental health retreat to rediscover yourself. You don’t have to do this alone.
