7 days to digital detox

The average American checks his or her phone 54 times a day, according to research from Deloitte. We’re using them while we’re shopping, eating, watching TV, and yes, driving. We’re even using our phones while talking to family and friends.

Put down the device and become more mindful of the people and experiences around you. Here’s a one-week digital detox to help you dial back your phone attachment.

Monday
Delete any apps you haven’t used in the last month. Can’t decide whether you need that app? Ask yourself, would I pay $5 to keep this? If not, toss it.

Tuesday
Check into social media and unfollow people you don’t know all that well. Then go through your email and unsubscribe to any unnecessary lists.

Wednesday
Create a charging station outside your bedroom. (Buy an alarm clock if you use your phone to wake you up.) Power down an hour before you go to bed. Screen lights interfere with your sleep patterns, making it harder to get a good night’s rest.

Thursday
Go screen-less for every meal you eat today. That means no TV, tablet, computer, or phone.

Friday
Resist the urge to look at your phone until you arrive at school or work for the day. If you go out to dinner later, leave your phone in the car.

Saturday
Don’t look at or post to social media for an entire day. Bonus challenge: Go the entire weekend!

Sunday
Turn your phone off completely for at least eight hours in a row. (It doesn’t count if you’re sleeping!) Let close friends and family know you’re shutting down and won’t be answering calls.

Redefine what it means to be connected to the world around you. More ideas and inspiration are available at DigitalDetox.org.

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