Our constant connection is draining us!

I realized I had a problem this week when I saw a charger for my phone in multiple rooms in my house - I mean, c’mon - am I that addicted to my phone?

Research shows that intentional “unplugging” benefits both physical and mental health, improving sleep, reducing stress, and promoting genuine connections with loved ones. However, integrating digital breaks into everyday life presents challenges for many of us, even when we’re committed to improving our health. Here’s a practical look at why unplugging matters, some common barriers, and ways to make this habit achievable.

• Improves Sleep Quality: Studies reveal that blue light from screens disrupts melatonin production, making it harder to fall asleep and stay asleep. This can lead to poorer sleep quality, increased fatigue, and even mood disturbances.[1]

• Reduces Stress and Anxiety: Constant exposure to online information can elevate stress. Research links higher screen time with increased anxiety and stress due to a phenomenon called “information overload.”[2]

• Enhances Physical Health: Prolonged screen time is associated with sedentary behavior, leading to risks such as obesity, cardiovascular issues, and metabolic syndrome. Brief periods of digital disconnection encourage physical activity and reduce the strain on eyes and posture.[3]

• Promotes Presence in Relationships: A recent study underscores that those who spend less time on digital devices experience more meaningful connections with family and friends. Time away from screens allows for deeper engagement with loved ones, enhancing emotional bonds.[4]

• Increases Productivity and Focus: Frequent digital breaks have been shown to improve focus and reduce “decision fatigue,” which comes from the constant notifications and alerts that fracture attention.[5]

Takeaways: A few ideas to help you unplug

Objection 1: “I need to stay connected for work and family.”

• Solution: Unplugging doesn’t mean disappearing. Start with “micro-breaks,” such as setting your device on airplane mode during family meals or choosing a single hour each evening as a no-screen time. If you’re worried about missing urgent calls, configure settings to allow only critical contacts to bypass notifications.

Objection 2: “I rely on my device to unwind.”

• Solution: Many turn to digital entertainment as a way to relax, but studies suggest that passive screen time can increase stress in the long run. Consider alternative relaxation activities, like reading a book, going for a walk, or practicing deep-breathing exercises, which have been shown to reduce cortisol levels more effectively than screen time.[6]

Objection 3: “I don’t have the time for ‘extra’ routines.”

• Solution: Unplugging doesn’t require setting aside hours. Try brief changes that fit seamlessly into your day, such as powering down all devices 30 minutes before bed to improve sleep, or taking a five-minute “tech pause” after each hour of work to reset and refocus.

Simple Steps to Start Unplugging

• Set Device-Free Zones: Designate areas in your home—such as the bedroom or dining table—as device-free spaces. These areas become reminders to be present with family or get a good night’s sleep. The worst thing for you at night is staring at a bright light from your phone.

• Use Apps to Track Screen Time: Most devices now have features to monitor screen usage. Set limits on certain apps to ensure you’re mindful of your digital habits and adjust as needed.

• Prioritize One “Unplugged” Activity Daily: Choose one activity that doesn’t involve a screen each day. This could be a short walk, cooking a meal with your partner, or engaging in a hobby. Over time, these moments will help form a habit of regularly disconnecting.

Extra Credit - I’ve enjoyed a new habit in recent years - unplugging for most of the day every Saturday. It’s been liberating. I highly recommend it.

Unplugging is not about abandoning technology; it’s about regaining control and prioritizing well-being. As you integrate small digital breaks, you’ll likely notice improved sleep, reduced stress, and more fulfilling connections with those around you.

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I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1]: Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237.

[2]: Thomée, S., Härenstam, A., & Hagberg, M. (2011). Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults – a prospective cohort study. BMC Public Health, 11(1), 66.

[3]: Patel, A. V., Maliniak, M. L., Rees-Punia, E., Matthews, C. E., & Gapstur, S. M. (2018). Prolonged Leisure-Time Spent Sitting in Relation to Cause-Specific Mortality in a Large US Cohort. American Journal of Epidemiology, 187(10), 2151–2158.

[4]: Przybylski, A. K., & Weinstein, N. (2017). A large-scale test of the goldilocks hypothesis. Psychological Science, 28(2), 204–215.

[5]: Mark, G., Wang, Y., & Niiya, M. (2014). Stress and multitasking in everyday college life: An empirical study of online activity. CHI Conference on Human Factors in Computing Systems, 41(4), 41-50.

[6]: Ulmer, C. S., Stetson, B. A., & Silver, K. H. (2010). Mindfulness and relaxation: the effects on respiratory rate, heart rate, and subjective mood. Journal of Psychosomatic Research, 69(1), 89-96.