With tablets, laptops, and cellphones all at our fingertips, it can seem nearly impossible to escape technology, especially when you are trying to unwind at night. Despite the fact that many studies show the benefits of unplugging from our devices before bed, many of us can’t seem to break the screen time cycle. In fact, a poll by Sleepopolis found that an impressive 89.2% of us spend time in front of screens before bed. So if you’re ready to spend less time scrolling through social media, checking emails, playing video games, or anything in between, there’s no better time than the Global Day of Unplugging to create new healthy habits. Keep reading to discover some of the best tips for how to resist technology at night.
Understanding Global Day of Unplugging: A Guide to Enhancing Digital Wellness
Founded in 2009, the Global Day of Unplugging was initially started by Unplug Collaborative to help people disconnect from the internet and find a deeper connection with the world and people around them. Typically observed on the first weekend of March, people all over the world step away from their screens and shift to an offline activity for the day.
Some of the most popular activities include:
- Throw a phone-free party or casual gathering with friends
- Cooking a new recipe or making a mocktail
- Reading a book
- Taking a walk in nature
- Doing something creative like painting or sculpting
- Meditating or journaling
- Playing a board game
- Gardening
Whether you spend an hour offline or an entire 24 hours, it is a time that’s meant to enrich your life in whatever way that feels impactful to you.
Benefits of Reducing Screen Time After 5 PM: Enhancing Evening Wellness
Before we get into some of our tips for resisting technology in the evening, let’s talk about why you would want to do that in the first place. There is no denying that we live in a technology-driven world so it can be hard to disconnect during working hours when you need to be in touch with your job. That said, any time that you don’t need to be online for your work may be better spent unplugged for your overall well-being. Research suggests that cutting screentime at night may:
- Improve sleep quality
- Lower stress levels
- Reduce eye strain
- Improve in-person relationships (and thus reduce loneliness)
- And reduce anxiety and depression
Sounds pretty good, right? So let’s get into some ways you can incorporate unplugging into your daily routine.
Top Strategies for Unplugging: Effective Methods to Minimize Screen Time
- Track the time spent on your phone and set limits on certain apps.
You are not alone when it comes to your efforts to reduce screen time. That’s why there are now apps and trackers that can help show you how much time you’re spending on your phone and help you reduce that time. Leverage this technology to help set limits on certain apps and remind you when it may be time to put your phone away. - Leave your phone in another room.
We all know that feeling when you see a notification pop up on your screen, encouraging you to get back online. One of the easiest ways to resist this temptation is to completely remove your phone from the room. This can be especially helpful when you’re trying to focus on work or unwinding for the night and want to avoid getting caught up in the latest rabbit hole.
- Schedule time to do things without your phone.
We cannot stress enough how important it is to get out and enjoy your life without screens—whatever that means to you. Whether it’s taking a walk, reading a book, catching up with your neighbor, or kicking back in a hammock, make it an essential part of your day to indulge in an offline activity. You can even put a block on your calendar if that helps remind you to take a moment for yourself.
- Exercise to get natural, feel-good chemicals.
One of the reasons we are obsessed with scrolling through social media is that it can activate the brain’s reward center by releasing dopamine—aka our feel-good chemicals. To get those same endorphins without your phone, try some light physical activity like stretching or walking. You could even get out of your comfort zone and try something new like golfing, bowling, or yoga and potentially make some friends in the process.
- Try not to eat in front of a screen.
It’s commonplace these days for dinner to be eaten in front of our favorite show or while watching YouTube on our phones. Challenge yourself to put away the screens while you eat for a more mindful culinary experience. If you’re dining with friends or family, this is a great time to catch up and learn about each other’s lives. If you’re dining solo, take this time to reflect on your day and savor each bite. By making this a habit, you instantly incorporate some screen-free time into your day.
- Keep screens out of the bedroom.
As we already discussed, screens can have a major impact on your ability to fall asleep and stay asleep, making it a no-brainer to keep them out of the bedroom. Instead of falling asleep with your phone in hand, cozy up with a good book, try a sleep meditation, do some light stretching, or write in a journal. If you typically use your smartphone as an alarm clock, put it in the hallway which will also encourage you to pop out of bed instead of scrolling as soon as you wake up. It’s a win-win!
Wellness with WYNK
Mindfulness is a central part of our brand’s mission, making us a great partner for your journey to a more unplugged lifestyle. Our high-quality THC seltzer features equal parts THC and CBD for a balanced buzz that allows you to appreciate the present moment. So when you’re ready to plan your Global Day of Unplugging, make WYNK a part of your phone-less routing. Whether you’re enjoying the day with friends or taking some time for yourself, you can’t go wrong with a can of WYNK in hand.
