“Almost everything will work again if you unplug it for a few minutes, including you.”
- Anne Lamott

We stare at screens A LOT, myself included. We rely on our devices for almost everything, from work and communication to entertainment and waking up in the morning. Yet, this constant connectivity comes at a cost. Our brains are overloaded with information, our attention is scattered, and genuine rest is harder to come by.

The idea of unplugging, even for a short period, can feel overwhelming. That's where the Global Day of Unplugging comes in. It's observed on the first Friday of March, beginning at sunset and lasting until sunset the following day. It serves as a crucial reminder of the benefits of stepping away from screens and reclaiming our time. A consistent 'unplugging' plan can increase productivity, focus, and overall well-being, but we must walk before we run.

Let's explore why unplugging is beneficial and how to implement a sustainable unplugging routine.

Unplugging Is A Game-Changer

Boosts Mental Clarity and Focus

Constant digital engagement bombards our brains with notifications, emails, and updates, making focusing on deep, meaningful work harder. Unplugging gives our minds the space to process thoughts, generate new ideas, and regain clarity.

Reduces Stress and Anxiety

The endless cycle of checking emails, scrolling social media, and responding to messages can lead to heightened anxiety. A digital detox allows our nervous system to reset, lowering cortisol levels and promoting relaxation.

Enhances Productivity

It may seem counterintuitive, but stepping away from screens can make you more productive. When you disconnect, you reduce distractions and can engage in tasks with greater intention and efficiency.

Improves Sleep Quality

Exposure to blue light from screens disrupts our sleep cycles by interfering with melatonin production. Unplugging naturally helps your body transition to restful sleep, especially in the evening.

Strengthens Real-Life Connections

How often do we sit in a room with loved ones, yet everyone is engrossed in their phones? A digital detox encourages meaningful face-to-face interactions, improving relationships and social well-being.

Increases Creativity

Many of history's most brilliant thinkers attributed their best ideas to moments of quiet reflection. When you unplug, your brain can wander, fostering creative insights and problem-solving abilities.

How to Start Your Unplugging Plan

If unplugging for a full 24 hours feels daunting, don't worry. You can ease into it with a gradual approach. Here's how to make unplugging a consistent practice in your life:

Set Your Intention

Before you unplug, identify why you're doing it. Are you looking to reduce stress? Be more present with loved ones? Improve focus? Clarifying your "why" makes the process more meaningful and easier to commit to.

Choose Your Unplugging Window

While the Global Day of Unplugging encourages a full 24-hour break, you can start small. Try unplugging for a few hours in the evening or setting a "no-screen morning" rule. Gradually increase your unplugged time as you get more comfortable.

Communicate with Others

If you're worried about missing important messages, inform people that you'll be offline. Set up an auto-response for emails or schedule an emergency contact method in case of urgent matters.

Plan Screen-Free Activities

Unplugging often feels difficult because we rely on devices for entertainment and to relieve boredom. Have a list of activities ready—read a book, go for a walk, journal, cook a new recipe, or engage in a hands-on hobby like painting or gardening.

Create a Tech-Free Zone

Designate specific areas in your home, such as the dining table or bedroom, as device-free spaces. These designations help establish healthy boundaries with technology and encourage more mindful living.

Use Tools to Support Your Digital Detox

If you need extra support, try using apps like Freedom or Forest, which block distractions, or set your phone to Do Not Disturb mode during unplugging hours.

Reflect on the Experience

After each unplugging session, take a few minutes to reflect. How did you feel? What did you notice about your productivity, mood, or relationships? This reflection helps reinforce the benefits and motivates you to continue the practice.

Make It A Habit

The key to long-term benefits is consistency. Consider scheduling regular unplugged periods, such as:

• A weekly digital detox (e.g., every Sunday morning)

• A tech-free hour before bed each night

• Mindful breaks during the workday (e.g., stepping away from screens for lunch or a short walk)

Integrating unplugging into your routine creates a sustainable balance between digital engagement and real-life presence.

Being constantly connected feels like the norm. Choosing to unplug is a radical act of self-care and intentionality. The Global Day of Unplugging is a perfect opportunity to experience the benefits of a 24-hour digital detox. But more importantly, it's a reminder that unplugging shouldn't be a once-a-year event—it's a practice that can enhance your productivity, creativity, and overall well-being year-round.

So, later this week, take the challenge. Step away from your devices, reconnect with yourself and those around you, and discover the power of presence. Your mind, body, and soul will thank you.

Photo by Nicholas Santoianni on Unsplash

This article first appeared on the New Path Perspective blog by Kathy Muzik for New Path Productivity®, LLC.