Unplug to Reconnect: A One-Week Reset for Your Mind, Body and Screen Habits (3 of 4)

Day 4: Go Offline Before Bed

Blue light, late-night scrolling, and endless “just one more video” moments disrupt sleep more than we realize. On Day 4, establish a screen-free wind-down routine.

Aim to power down all devices at least one hour before bed. Replace nighttime scrolling with stretching, listening to calm music, or journaling. Research shows that people who take a week-long digital break begin to feel more refreshed and start sleeping longer around the 4-day mark.

If you use your phone as an alarm, switch to a traditional clock to keep your phone from being the first thing you touch in the morning.

Day 5: Reconnect With the Physical World

With fewer digital distractions, your senses can begin to sharpen. Spend the day outside if possible. Take a walk in the park, garden or just sit in the natural light without your phone in your hand or near you.

Research shows that exposure to nature reduces cortisol levels and improves mood regulation, making it an ideal complement to a digital detox. Notice how your body feels when you are not being constantly stimulated by pings and updates. The silence may seem odd at first, but it’s actually just your nervous system getting the reboot it so desperately needs.