Have you ever gone a full day without looking at a screen? No television, no smartphone, no computer? Nowadays, we live surrounded by screens. If we’re not looking at a screen, we’re just one notification sound away from glancing at one. This post is all about how to plan a screen-free day.
Why do a Screen-Free Day?
There are many reasons you might want to try a screen-free day: To give your tired eyes a break. To step back from dopamine-fueled social media and streaming. To reconnect with friends and family. To sleep better afterwards. To find better focus in a task.
Tips for Planning a Day Without Screens
1. Plan at least 1 activity.
Doing this will be motivating because you won’t be looking at a full day with no idea what you’re going to do without your device. So plan a trip to a museum, a bike ride with friends, a brunch date, or a volunteering gig. Just don’t plan something online!
2. Print out what you need ahead of time.
If you need to get somewhere new, print out the directions. If you’re attending an event, print your tickets. And if you’re planning to cook a new recipe, make sure it’s on paper. If you don’t have a printer, then you can print at your local library or write down the directions. (If you have no option for printing tickets, save your tickets to your phone’s wallet so you won’t be tempted to check your emails during your screen-free day. At least you’ll only look at the screen for a moment.)
3. Get a watch.
I don’t know about you, but the clock I consult the most is on my phone. But I did get an analog watch for my offline days so I’d be less tempted to look at my phone. All it takes is a glance and I’m distracted by the notifications on my home screen. Of course, if you’re not in a hurry anywhere, then don’t mind the time at all! Enjoy the day without worrying about the hours passing.
4. Pick the right day.
A workday is not a good choice for obvious reasons, unless your work doesn’t require a computer or smartphone. As for the weekends, I prefer Saturdays over Sundays because I’m more motivated early in the weekend.
5. Inform the people who need to know.
That means anyone who would contact you in an emergency; they’ll need to know they should contact someone else or maybe call you instead of texting, if you leave your ringer on. If you have access to work emails on the weekends, consider setting an out-of-office message.
6. Keep a notepad handy.
Write down your schedule so you’re not tempted to check your digital calendar. If you run errands during your screen-free day, and you’re used to keeping a shopping list on your phone, then write it down on a notepad instead.
7. Make an activities list.
This is for the moments you’re wondering what to do. Look to your board games, puzzles, bookshelves, for things to do. Even chores alleviate boredom. Getting antsy? Get out of the house.
For ideas, check out this post on offline things to do at home.
8. Hide your screens.
Keep your phone out of sight. Tablets and laptops too. You could also put your TV remote in a drawer, or cover the screens with cloth.
9. Silence all phone notifications except calls.
You might want to keep your ringer on in case someone tries to reach you in an emergency. For my own screen-free days, I choose to allow phone use as long as I use it as a phone—and only as a phone.
10. Look at the day as an opportunity (instead of a challenge).
You might get a lot done. You may find that you feel less impatient or that you sleep better at the end of the day. It’s an opportunity to rest your eyes, spend more quality time with loved ones, spend time on offline hobbies, and disconnect from the stressors so easily found on social media. You can take a day away from the wider world; it’ll still be there tomorrow.
11. Get out of the house.
Go for a walk. Attend an event. Have a slow coffee out. Meet up with a friend. Getting out the house will make it easier to stay away from your screens. It’s also common to feel restless without the instant entertainment of your phone at your fingertips, but a change of scenery might help.
If you don’t know where to go, here’s a list of free things to do outside the house!
12. Let go of documenting your day.
No pictures. No social media. You can journal, but you’ll have to abandon the instant gratification of posting or sending pictures to friends. Sometimes when you focus on capturing a moment, you miss the chance to truly enjoy it. Try to be present in every moment of your screen-free day.
The goal is not perfection. It’s repetition.
Taking a break from screens doesn’t have to last a full day. It can be a fun challenge, but ultimately, even if you fail to go from sunup to sundown without looking at a screen, you still probably gave yourself a healthy break from streaming, social media, video games, and/or the internet.
Maybe you spent more time outside your house than on a typical weekend day. Perhaps you reconnected with an old hobby or discovered a new one. Perhaps you were able to slow down without the artificial hurry so often prompted by constant notifications.
Always stay safe. Take your phone (silenced or turned off) if you leave the house. Break the rules if you get lost or feel unsafe.
If you enjoyed your screen-free day (perfect or imperfect), consider other way in which you can cut back on the time you devote to your devices. Try a weekly screen-free day, or shut down your devices every evening a couple of hours before you go to sleep. The goal is to find a new equilibrium, one that’s achievable on a regular basis.
