I’m not saying my phone is permanently attached to my hand, but if you asked me to set it down for more than five minutes, I might break out in a cold sweat. Between emails, social media, group chats, and the endless rabbit hole of the internet, my screen time was getting out of control. So, in a moment of sheer bravery (or temporary insanity), I decided to do something drastic: a full weekend digital detox. No phone, no laptop, no TV. Just me, the real world, and an unsettling amount of silence.

The Decision to Unplug

The idea came to me when I caught myself checking my phone while watching TV, proving that my attention span had been reduced to a goldfish-level five seconds. I had to face the truth—I was addicted to the constant stream of notifications, updates, and mindless scrolling. Something had to change.

So, I made the bold (and slightly terrifying) decision to completely unplug from all screens for 48 hours. No cheating, no “just one quick peek,” and definitely no “I need my phone for emergencies” loophole. I set my phone on silent, face down, and tucked it away in a drawer. My laptop was shut down, and the TV remote was banished to a place where even I wouldn’t be tempted to grab it. Of course then I remembered that it was on my monthly checklist anyway.

Day 1: The Phantom Phone Syndrome

The first morning was brutal. I woke up and, out of pure habit, reached for my phone. It wasn’t there. Panic set in for a brief moment before I remembered—I did this to myself.

Breakfast felt oddly quiet without my usual scroll through social media. I didn’t know what the world was arguing about on Twitter, what my friends were up to on Instagram, or what viral video was making its rounds on Facebook. It was unsettling but also… strangely peaceful?

Then, the boredom set in. I had time—too much time. Normally, any lull in the day would be filled with checking my phone, but now I was left staring into space, wondering what people in the pre-smartphone era did with themselves. Did they just sit there?

I tried reading a book, but my brain was so used to distractions that I found myself wanting to check something every five minutes. It was like my body had developed a muscle memory for grabbing my phone, even when it wasn’t there.

By lunchtime, I decided to lean into the discomfort and do things I normally “never had time for.” I took a long walk, noticing things I usually ignored—the sound of birds, the crisp air, the fact that trees have way more leaves than I ever realized. I even started a puzzle, which made me feel like a retiree in Florida, but honestly? It was oddly satisfying.

Day 2: The Mental Reset

By the second day, something shifted. I stopped reaching for my phone. The urge to check notifications faded, and for the first time in a long time, I felt… present.

Instead of scrolling in bed, I actually got up when my alarm went off (which, by the way, was an actual alarm clock, not my phone). I made a slow, intentional breakfast, sipped my coffee without distraction, and realized how much I had been rushing through life without even noticing.

With no screens, I found other ways to entertain myself. I went for another long walk, wrote in a journal (which felt surprisingly therapeutic), and even called a friend on an actual landline. It was like stepping back in time, and honestly? It wasn’t the worst thing in the world.

By the afternoon, I noticed something strange: my brain felt clearer. The constant mental clutter from scrolling, clicking, and consuming endless information had been replaced with actual thoughts. I wasn’t being bombarded with news, social media drama, or emails demanding my attention. I just… existed.

What I Learned from My Digital Detox

By the time Sunday night rolled around, I wasn’t dreading getting my phone back. In fact, I kind of didn’t want to. But I knew I couldn’t live in a screen-free bubble forever, so I took some time to reflect on what I had learned:

1. I’m way too dependent on my phone. The number of times I reached for it out of pure habit was alarming. It made me realize how much time I was wasting on things that didn’t actually matter.
2. Boredom isn’t a bad thing. My brain has been conditioned to crave constant stimulation, but allowing myself to just sit with my thoughts was oddly refreshing. Boredom breeds creativity, and by the second day, I felt more mentally sharp than I had in months.
3. Social media can wait. The world didn’t end because I missed two days of updates. I didn’t need to know what strangers on the internet were arguing about. And honestly? It was a relief to be free from the noise.
4. I felt less stressed. Without screens constantly demanding my attention, I felt calmer. My mind wasn’t being pulled in a hundred different directions, and I wasn’t experiencing the usual low-grade anxiety that comes from constant notifications.

Easing Back Into the Digital World

When Monday morning arrived, I turned my phone back on and braced myself for the onslaught of messages, emails, and notifications. And sure enough, there were dozens waiting for me. But instead of diving headfirst into the digital chaos, I took my time. I checked messages mindfully, deleted unnecessary emails without reading them, and resisted the urge to fall into the social media void.

The detox taught me that I don’t need to be constantly plugged in. I set new rules for myself—no phone in the morning until after breakfast, no mindless scrolling before bed, and dedicated screen-free hours during the day.

Would I Do It Again?

Absolutely. In fact, I think a digital detox should be a regular thing—maybe not every weekend, but at least once a month. It’s a reminder that life happens outside of screens, and sometimes, the best thing you can do for your mind is to just turn it all off.

So if you’re feeling overwhelmed, distracted, or just a little too glued to your phone, I highly recommend giving a digital detox a try. It’s not easy at first, but trust me—once you experience that mental clarity, you’ll wonder why you didn’t do it sooner.

Who knows? You might even rediscover the joy of just being.