Digital Detox Day

Participate at Home Instructions

Prepared by Dr. Steven Chan

Note: Remember to first complete # 1-3 on the previous general prep page. Try to view and complete this portion below on a laptop if you can (to minimize distractions from using your smartphone to view this).  While this is a digital detox, because you are participating on your own at home, you can make the exception to use your laptop/computer to view this page to participate (use your smartphone if that's the only option you have).

Welcome to the "participate at home" directions for those of you who could not attend in person with us today.  I'll be guiding you in a practice to help you have an intentional digital detox day on your own today.  This comes from over a decade of my professional academic research with my colleagues on mindfulness & consumer psychology (shared on this website) and my own personal wellness journey. 

If you signed up to participate in this digital detox day, you are no doubt looking to take a break from using your smartphone (and other digital technologies in general).  It's easy to see in our everyday lives that our smartphones are often overwhelming us with notifications, social media, email, you name it and it's on your phone...and it's almost always within your reach. That's what makes our smartphones so powerful and yet something we have a hard time putting down.  We could spend time discussing the behavioral or neuroscience of such an attachment or addiction, but I'd like to move away from the university or research conference lecturing I typically do and instead focus on an experiential practice for you today. So if you are aware that you use your smartphone more often than you intend and would like to learn how to shift your habit to be more intentional, let's dive into a practice I'd like to share with you...

Practice JOMO instead of FOMO

Just Stop to Breathe

Observe Your Present Moment Experience

Manage Needs

Open & Optimize Possibilities

Let me explain what you see above. So many of us have learned over time to be deeply attached to our smartphones that we fear or feel anxiety without it, hence FOMO (the fear of missing out). I'd like to help you cultivate a possible remedy to this that I call the Joy of Missing Out (JOMO) practice. 

We start by reflecting on your experiences. Recall: “The last time I felt a strong urge to use my smartphone when I didn't need to is/was…” [Get a sheet of paper and write for for about 1 minute your smartphone urge or experience. Write down what was going on and how you felt, including any emotions or bodily sensations.]

Now with that urge to use your smartphone top of mind, let's try out the JOMO practice.

Step 1: Just Stop to Breathe:  [Click on the audio clip below where you will be guided on a breathing exercise by my colleague and co-author Dr. Shalini Bahl. Note that when she refers to "social media" simply shift the focus to "your smartphone." Go to Step 2 after you listen to the audio clip].

Note: The audio clip above can play from your laptop browser. However, if you are trying to complete this on your smartphone (which is not suggested as mentioned above) you must have the Google Drive app installed on your phone to open the audio recording. 

Step 2: Observe Your Present Moment Experience: As you’re reflecting on your urge to use your smartphone, what is coming up for you? [Freely write for 1 minute what you are observing about your present moment experience - thoughts, feelings, body sensations, or anything else.]

Step 3: Manage Needs: [Write for 1 minute what needs you had that compelled you to reach for your smartphone when you didn't need to.]

Step 4: Open & Optimize Possibilities: Open your mind to other ways of meeting your needs most effectively, online or offline. For example, if I feel bored and wanted to browse my apps I could instead go for a walk outside. Or if I'm feeling lonely, instead of going on Instagram, I could instead ask a friend to meet up for coffee. [Take 1 minute to write down a few effective actions you can take and then choose the most “optimal” action for you.]

Reflect: Overall, how do you feel about your choice for a more “optimal” action? [Write for 1 minute.]

With this JOMO practice above completed, you are now ready to kick off your digital detox day. As mentioned in # 2 on the general prep page, find a place to put your phone at home away from your reach, where you will leave it off until the next day. 

Today, during the 24-hours of your digital detox, when you feel a need to use your smartphone, practice  Steps 1-4 of JOMO above and record your experiences on paper as guided.

Below Kirsten has prepared the following resource to support your day.

Here’s a list of 30 activities for your 24-hour digital detox:

1. Take a Nature Walk or Hike: Explore a local park or trail.

2. Practice Yoga or Meditation: Engage in mindful movement or stillness.

3. Read a Physical Book: Dive into a novel or learn from nonfiction.

4. Journal: Reflect on your thoughts and feelings with pen and paper.

5. Try a New Recipe: Cook or bake something from scratch.

6. Do a Puzzle: Challenge your brain with a jigsaw puzzle or crossword.

7. Draw or Paint: Create art with pencils, watercolors, or other mediums.

8. Garden: Tend to plants or start a small herb garden.

9. Go for a Bike Ride: Explore your neighborhood or a nearby trail.

10. Write a Letter: Pen a heartfelt note to a friend or family member.

11. Play Board Games: Gather with loved ones for classic board or card games.

12. Organize Your Space: Tidy up and declutter a room or closet.

13. Go Stargazing: Spend time observing the night sky.

14. Learn a New Skill: Practice knitting, calligraphy, or another craft.

15. Practice Gratitude: Make a list of things you’re thankful for.

16. Do DIY Projects: Build or create something useful or decorative.

17. Volunteer: Spend time helping at a local charity or community event.

18. Exercise: Go for a run, do bodyweight exercises, or dance.

19. Explore Your City: Visit a local museum, market, or historic site.

20. Write Poetry or Stories: Let your creativity flow onto the page.

21. Have a Picnic: Pack a meal and enjoy it outdoors.

22. Visit a Library: Explore new books or enjoy the quiet atmosphere.

23. Go to the water: Spend time near a river, lake, or ocean.

24. Practice Breathing Exercises: Focus on deep, intentional breathing.

25. Spend Time with Pets: Play, groom, or walk your furry friends.

26. Host a Mini Spa Day: Take a bath, use face masks, and relax.

27. Build a Fort: Create a cozy nook with blankets and pillows.

28. Plant Trees or Flowers: Contribute to nature and beautify your surroundings.

29. Explore Local Farmer’s Markets: Find fresh produce and unique items.

30. Reflect on Your Goals: Plan and write down your short- and long-term aspirations.

These activities encourage creativity, relaxation, and connection with yourself and others, away from screens.

After you have completed the Digital Detox at Home, please fill out the short feedback form below so that we can stay in touch and share further.  Thank you!