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7-Day Digital Detox Program

Gently reduce screen time, reset your attention, and reconnect with real life.
No guilt. No pressure. Just one small shift a day to help you feel calmer, more present, and more in control of your energy.

How It Works

Each day includes:

  • One screen detox task

  • One healthy screen-free swap

  • One offline joy moment

  • A short reflection to help track your progress

You can follow it on your own, print it, or use it with a tracker or journal.

Day 1 – Become Aware

Theme: Awareness is the first step

  • Detox Task: Track your total screen time today

  • Swap: Replace 15 minutes of scrolling with a short walk

  • Offline Joy: Read a physical book or magazine

  • Reflection: “How do I feel after being offline for just 15 minutes?”

"Awareness is the first step in change."

Day 2 – Reclaim Your Mornings

Theme: Start your day with intention

  • Detox Task: Don’t check your phone for the first 30 minutes after waking

  • Swap: Replace your morning scroll with light stretching or sipping tea

  • Offline Joy: Step outside and take 10 deep breaths

  • Reflection: “What did I notice by delaying screen time?”

"The first hour of your morning sets the tone for the day."

Day 3 – Digital-Free Meal

Theme: Be present with what nourishes you

  • Detox Task: Eat one full meal with no screens nearby

  • Swap: Replace video content at lunch with quiet or conversation

  • Offline Joy: Set the table with intention, use real dishes, or light a candle

  • Reflection: “How did being present with my meal feel different?”

"Disconnect to reconnect."

Day 4 – Set a Boundary

Theme: Claim back space for yourself

  • Detox Task: Choose one space to make phone-free (bedroom, bathroom, dining table, etc.)

  • Swap: Replace bedtime scrolling with a calming ritual like journaling

  • Offline Joy: Do something analog today — organize, sketch, or write by hand

  • Reflection: “What’s possible when I’m not on my phone in that space?”

"Your attention is your most valuable currency."

Day 5 – One-Hour Window

Theme: Let your brain breathe

  • Detox Task: Choose your most distracted time and stay off your phone for one hour

  • Swap: Replace your usual scroll break with quiet or a movement break

  • Offline Joy: Try something creative like baking, sketching, or music

  • Reflection: “What did I do with that hour? How did I feel afterward?”

"Almost everything will work again if you unplug it for a few minutes… including you." – Anne Lamott

Day 6 – Clean Your Digital World

Theme: Simplify to breathe easier

  • Detox Task: Delete unused apps or unfollow accounts that don’t add value

  • Swap: Instead of bingeing short videos, listen to music while doing something offline

  • Offline Joy: Look through old printed photos or write a letter to someone

  • Reflection: “What digital clutter do I want less of in my life?”

"Declutter the digital. Reclaim the real."

Day 7 – Make It Last

Theme: Build a better baseline

  • Detox Task: Review your week. Choose two screen boundaries to keep

  • Swap: Replace your last 30 minutes before bed with a calming, offline ritual

  • Offline Joy: Do nothing on purpose. Just sit, stretch, or reflect

  • Reflection: “What changes made the biggest difference? What do I want to keep?”

"You deserve a life that doesn’t always need a screen to feel full."