Reset Your Energy with a Digital Detox Day

Because your nervous system wasn’t built for 98 notifications before breakfast.

Let me paint you a picture.

I woke up one morning, already behind. My phone was lighting up with Slack messages, unread texts, three DMs about rescheduling a call, and—oh—the weather app was shouting about a storm, like I needed more chaos in my life. By the time I got out of bed, I had scrolled through a dozen posts that made me feel behind, unfit, and like maybe I should be drinking celery juice at 6 a.m. instead of reheating yesterday’s coffee.

Sound familiar?

Welcome to life in the digital age—where we’re more “connected” than ever but feel more drained, distracted, and anxious than we know how to admit.

That’s exactly why I started taking intentional Digital Detox Days. Not because I’m trying to be a wellness monk who never checks Instagram—but because my brain, body, and soul needed a break. A reset. A moment to remember what my own energy feels like without the world buzzing in my ear.

Here’s how I do it—and how you can too.

What Is a Digital Detox Day?

Let’s keep it simple. A Digital Detox Day is a full day (or even just a few hours) where you intentionally unplug from all non-essential screens. That means:

• No social media scrolling
• No emails
• No binge-watching
• No rabbit-hole Googling
• No “just one more text”

It’s not about being anti-tech. It’s about being pro-you. Giving your nervous system a break from the constant stream of input so you can come back to yourself.

Why Your Nervous System Is Begging for This

We weren’t designed to process this much noise.

Every ping, scroll, and flashing ad is a micro hit of stimulation—and your body can’t tell the difference between a stressful news alert and a real-life danger. It all adds up. That’s why after a day glued to screens, you feel exhausted but weirdly restless.

Unplugging allows your brain to slow down. It creates space for clarity, calm, and a reconnection to your inner voice—the one that’s been drowned out by TikToks and to-do lists.

“Digital silence is where I meet myself again.” — something I wrote in my journal after my first detox day, between bites of avocado toast and existential breakthroughs.

Signs You Might Need a Digital Detox

• You feel anxious after scrolling
• You start your day on your phone before getting out of bed
• You keep comparing yourself to strangers online
• You have trouble focusing, even on things you enjoy
• You feel burnt out, overwhelmed, or emotionally flat

If you’re nodding along, take that as your sign.

How to Prep for a Digital Detox Day (Without Spiraling)

Let’s be real: if you’re glued to your phone 12 hours a day, going cold turkey might trigger more anxiety than peace. That’s okay. This isn’t about perfection—it’s about intention.

Here’s what helps me ease into it:

1. Choose Your Day Wisely

Pick a day where you don’t need to be online. Sundays are great. Or a random Wednesday if your weekend is full of obligations.

2. Tell People You’re Unplugging

Set an auto-reply or let close friends/family know. Not because you owe anyone an explanation—but so you can detox without guilt.

Example:

“Hey! I’m taking a little screen-free reset today. I’ll get back to you tomorrow. Just being a human for a bit. 💛”

3. Plan Gentle Activities Ahead of Time

What will you do instead of scrolling? Have some ideas ready so you’re not just pacing around wondering what to do with your hands.

What to Do During Your Digital Detox Day

Here’s what a real detox day looks like for me. Feel free to take what you like, skip what you don’t, and make it your own.

1. Slow, Screen-Free Morning

Wake up without checking your phone. Light a candle. Make coffee or tea. Stretch. Breathe. Journal. You know, all the things you say you wish you had time for? Today, you do.

Optional journal prompt:

“What am I feeling today that I usually scroll past?”

2. Creative or Cozy Midday Flow

• Read a book (the paper kind, not Kindle if it triggers notification urges)
• Paint, doodle, bake, rearrange your space
• Take a long walk and notice how the world smells
• Call someone you love on an actual phone call (wild, I know)

Tip: Keep your phone in another room, turned off, or on airplane mode.

3. Intentional Evening Wind-Down

• Take a warm bath with music or silence
• Meditate (even if it’s just 5 minutes)
• Write down what you noticed about yourself today
• Go to bed without a screen—seriously, try it

What I Gained from One Day Offline

Here’s what shifted for me:

• I slept deeper
• I felt less anxious and more grounded
• I started hearing my thoughts again, not just regurgitated social media noise
• I had actual ideas—like, creative ones!
• I remembered how much I like being with myself

And yes, I still went back to my phone the next day. But I did it more mindfully, not out of autopilot addiction. That’s the point.

Real Talk: It’s Okay if It Feels Weird at First

The first time I did this, I kept reaching for my phone like a ghost limb. I kept wondering if I was missing something important. I felt FOMO. I felt weirdly lonely.

That’s normal.

Your brain is detoxing from dopamine hits. Give it a moment. Breathe through the itch. What’s on the other side is peace—and it’s worth it.

A Few Affirmations for Your Detox Day

Repeat them. Write them. Post them on your fridge.

• I am allowed to rest without guilt.
• I am more than what I produce or post.
• My presence is powerful—even in stillness.
• I am safe without constant stimulation.
• I return to myself with ease and grace.

Final Thoughts (and a Gentle Nudge)

You don’t need to quit technology forever. You don’t need to delete your accounts or move to a cabin in the woods (unless you want to, in which case—can I visit?).

But you do need space.
You do need stillness.
You do deserve to know what your inner world feels like when it’s not competing with a hundred digital voices.

So go ahead. Pick a day. Turn down the volume on the world.
And remember: your nervous system will thank you.