There are actions you may do to try to disengage from technology and give yourself some control if you feel the urge to unplug.

1. Establish a space free of technology

Put your phone charger in the room where you keep your laptop so it can’t be charged close to you. Your temptation to go and check your gadgets will decrease if you assign a specific location for them because you will need to physically travel there in order to use them.

2. Avoid sleeping next to your phone

When we use our phones or tablets after dark, blue light that is emitted disrupts our sleep badly. Because our brains don’t quickly shut down, it’s challenging to unwind and fall asleep. So that you can’t check it right before going to sleep, throughout the night, or when you wake up, place your smartphone on the other side of the room. Avoiding technology will improve your sleep, health, and general wellbeing.

The use of light-emitting electronic devices before night may lead to or exacerbate sleep issues, according to a study by the National Library of Medicine. By inhibiting melatonin and promoting neurophysiologic arousal, exposure to blue-wavelength light, especially from these gadgets, may have an impact on sleep.

3. Go offline once a week for one night.

Okay, so we rely a lot on being reachable, but for one night a week, disconnect from technology. Try turning off your computer, tablet, and phone. Inform people that they should only use technology to reach you in an emergency. Try reading an engaging book, experimenting in the kitchen, or going on a stroll instead of checking social media or your messages.

4. Arrange more offline activities.

Plan additional activities without technology with the intention of keeping yourself occupied. Plan a stroll, a bike ride, a hot bubble bath, join a club, attend a fitness class, start a new activity, or visit your neighborhood library and make a goal for how many books you’ll read each week. Increased levels and diagnosis of anxiety or depression have been related to excessive time spent playing video games, using smartphones, and watching television.

5. Encourage others to join 

You convince several trustworthy people to participate in your digital detox. Consider it a support group; meet up to do something without technology or talk about the advantages you’re all experiencing from unplugging. This will support the positive emotions and advancement brought on by giving up digital devices. By disconnecting from technology, we can learn more about ourselves and the world around us.