Kalie’s 30-Day Digital Detox Challenge!
Let’s cut out the endless scrolling so you can live your best life offline!
Happy New Year, friends! Whether or not you’re making resolutions, this is a great time to pause and reflect on how we can live more intentionally. How can we make our daily routines more meaningful? How can we cultivate more connection, presence, and balance?
One area many of us could benefit from rethinking is our relationship with technology—particularly with our screens. We’re living in a world where our phones are practically attached to us - from the moment we wake up to the minute we close our eyes at night, we’re constantly plugged in. Instagram, TikTok, emails, texts, news alerts—it's digital overload. I’m totally guilty too, whether it’s reaching for my phone first thing in the morning or needing a YouTube video running in the background while I do practically anything. But here’s the thing: too much screen time is draining our mental energy, increasing our stress, and keeping us from actually enjoying (real) life. As a therapist, I see the impact of this all the time—our devices are disconnecting us from what really matters: ourselves, our relationships, and our well-being. So, this New Year, I’m personally challenging YOU (and myself) to a 30-Day Digital Detox.
Why Do a Digital Detox?
Before we jump in, let’s talk about why a digital detox is so beneficial. Social media can be a lot of fun, but it often leads to something called comparison fatigue - the feeling you get when you scroll through Instagram or TikTok and think, “How does everyone else have their life so together?” I like to call it comparisonitis. It’s a draining cycle when you’re constantly comparing your behind-the-scenes to everyone else’s highlight reel.
Then there’s the information overload - we’re constantly bombarded with news, updates, alerts, and notifications from every direction. Our brains aren’t designed to handle that much data, and it leads to cognitive overload. This creates a mental fog, making it harder to focus, process information, and be present.
And let's not forget the dopamine trap—the instant gratification that comes with every new notification, like, or comment. It’s like a rollercoaster of emotional highs and lows, and our brains become addicted to it. Over time, this overstimulation can lead to anxiety, restlessness, and difficulty relaxing.
But fear not, we’ve got a plan to reset. Let’s take a step back and reclaim our mental peace—starting now!
Kalie’s 30-Day Digital Detox Challenge
In the spirit of using evidence-based strategies for habit-building, I’ve broken this challenge into fun, bite-sized daily tasks to keep things fun and make your progress feel rewarding!
Day | Challenge | Details
Day 1
Unfollow 10 Accounts That Don’t Spark Joy
Unfollow accounts that make you feel anxious, stressed, or send you into a comparisonitis spiral. Keep the ones that make you feel inspired.
Day 2
Start Your Morning Phone-Free
Start your day in peace, aka no phones when you’re sipping your morning beverage. Enjoy the moment and let your brain wake up without distractions.
Day 3
Set a Social Media Curfew
Set a hard curfew: no screens after 8 p.m. (and no scrolling in bed!). Give your brain a chance to wind down before sleep.
Day 4
10-Minute Midday Digital Break
Step away from your screen for 10 minutes. No phone, no emails. Stretch, go for a quick walk, or just breathe.
Day 5
Phone-Free Dinner
Put your phone in another room during dinner. Focus on the food, the conversation, and the people around you.
Day 6
Declutter Your Home Screen
Clean up your phone’s home screen. Delete apps you don’t use, organize the rest, and set yourself up for a smoother, less stressful digital life.
Day 7
Leave Your Phone in Another Room for 1 Hour
Leave your phone in another room for a full hour. Use that time to do something offline that feels relaxing or meaningful—read, relax, or connect with someone.
Day 8
Turn Off Notifications
Turn off non-essential notifications. No random pings from social media, apps, or games.
Day 9
Plan a Phone-Free Activity
Pick one activity today to do totally phone-free. Walk, cook, read, or dance around your living room! Pay attention to being immersed in the moment.
Day 10
Social Media Limit (10 minutes)
Set a timer and limit your social media use to 10 minutes today. Scroll with intention, then move on.
Day 11
Create a Screen-Free Zone
Designate one area in your home as a screen-free zone for the day. Create a space where you can fully unplug and unwind.
Day 12
Plan an Offline Date with Yourself
Take yourself out for a phone-free experience. Go to a museum, try a new coffee shop, or take a solo walk in the park. Enjoy your own company.
Day 13
Screen-Free Nature Break
Step outside and leave your phone behind. Whether it’s a walk or just sitting outside staring at a tree, let nature be your reset button.
Day 14
Hobby Hour (No Screens)
Spend one hour today doing something you love without screens. Paint, knit, bake—anything that helps you unwind and fills your cup.
Day 15
Social Media-Free Weekend
Pick one weekend day to stay off social media completely. Use the time to dive into a hobby, hang out with friends, or enjoy life unplugged.
Day 16
Leave the Phone in Another Room While Cooking
Put your phone in a different room while you cook. Focus on the process—slicing, dicing, smelling, tasting—without distractions.
Day 17
Airplane Mode for 1 Hour
Put your phone on airplane mode for one hour today. Use the time to focus on something offline—work, relaxation, or a hobby.
Day 18
Declutter Your Email Inbox
Unsubscribe from spammy emails, delete old ones, and organize your inbox. A decluttered inbox = a decluttered mind.
Day 19
Limit Screen Time to 2 Hours
Challenge yourself to spend no more than 2 hours on screens today (yes, work counts). Be intentional with your screen time—use it wisely!
Day 20
30 Minutes of Silence
Take 30 minutes today to sit in complete silence—no phone, no TV. Just breathe.
Day 21
No Social Media Today
Stay off all social media today. No peeking at Instagram, TikTok, or Facebook. Instead, enjoy real-life connections and offline activities.
Day 22
Remove One App You Don’t Need
Delete one app you use mindlessly.
Day 23
Have a Conversation Without Phones Nearby
Sit down for a conversation with another human (or animal) without checking your device. Be fully present.
Day 24
Set a Screen Time Limit
Limit your screen time today to a set amount (like 1 hour). Once you hit the limit, put the phone down and do something offline.
Day 25
Write a Handwritten Note
Take a break from DMs and write a handwritten note or drawing for someone you appreciate. It's a thoughtful, personal way to connect without a screen.
Day 26
Reflect on Your Detox Journey
Take 10 minutes to reflect on how you’ve felt during the detox. What’s been hardest? What’s felt amazing? Journal your thoughts.
Day 27
Call a Friend (No Texting!)
Reach out to a friend today for a real conversation. No texting—actually call them or, better yet, meet in person!
Day 28
Unsubscribe from Unnecessary Newsletters
Unsubscribe from all those newsletters you don’t read.
Day 29
Plan Long-Term Digital Boundaries
Think about how you want to keep your new habits going. Will you keep up your no-phone mornings? Set some realistic boundaries for after the challenge ends.
Day 30
Celebrate Your Success with a Digital-Free Day
Congrats—you made it! Now that you’ve completed the challenge, take a moment to reconnect with yourself. What have you learned about your digital habits?
If you’re feeling inspired by this 30-Day Digital Detox Challenge and would like more personalized support in setting and achieving your life goals, reach out to our client care coordinator today to connect with a therapist who can guide you in creating meaningful change and achieving a balanced, intentional life.
Happy New Year!
Kalie Pham, AMFT
