Australians are glued to their screens, clocking up an average of 5.5 hours on their phones every single day. That constant connection might keep us up to date, but it also leaves us feeling frazzled, distracted, and drained.
 
Living in the digital age means people can always get a hold of us, and social media has been engineered so our brains are wired for us to pick up our phones on the regular and often we do it without even thinking about it. So what’s the answer? A simple but powerful way to reset your relationship with tech, reclaim your focus, and give your mind and body a much-needed break is a digital detox- or better still implementing habits each day and week that help minimize screen time.
 
Here are the tools we use ourselves whenever we’re feeling the need for a digital detox or just trying to limit our screen time in general.
 
1. Sunshine Before Screen Time
Swap the blue light for real light. Grabbing your phone first thing in the morning disrupts your circadian rhythm and cortisol levels. Blue light from your phone tricks your body into thinking it’s midday spiking cortisol at the wrong time and setting you up for fatigue and anxiety later on. Instead, pop your phone on aeroplane mode before bed and leave it that way until you’ve stepped outside for a morning walk or workout. 
 
When natural light hits your eyes first thing, it sends signals to your brain that it’s morning, regulating your circadian rhythm (your body’s internal clock) and giving your cortisol levels the gentle rise they need to fuel you through the day.
 
Natural sunlight will reset your body clock, boost your mood, and make you way less likely to get stuck scrolling on social media apps or caught in the loop of checking emails first thing.
 
2. Choose a Digital Sabbath
Pick one day (or even just half a day) each week to go phone-free. Think of it as your mini digital sabbath. Stash your phone in a drawer, leave it at home, or keep it switched off while you go about your day. Without constant pings and notifications, you’ll be surprised how present you feel, and how much extra energy and creativity you unlock.
 
3. Make Self-care Time a Ritual That Doesn’t Involve Your Phone
If you love a weekly bathhouse visit or sauna time, think about leaving your phone in your car - or the locker provided to you - to enable you to completely switch off and fully drop into your ritual. Whilst those selfies and insta stories are tempting, disconnecting during self-care helps your nervous system switch gears, turning “relax time” into a full-body reset instead of just another chance to check your emails mid sauna or soak.
 
4. Create Phone-Free Zones 
Protect your sacred spaces. That means keeping devices out of the bedroom (hello better sleep and intimacy), dining table (hello mindful meals and connecting with those you’re sharing a meal with), and don’t take your phone to the toilet. The easiest way to break a bad habit is to replace it with something else so maybe keep a book or your favourite magazine nearby to pick up instead so you’re not tempted to reach for the scroll.
 
5. Don’t Have Your Phone Beside You All The Time
As they say- “out of sight, out of mind”! If your phone isn’t beside you, you’re far less likely to mindlessly pick it up. Pop it in another room, in a bag, or even just across the room so it’s not within reach. That little bit of friction means you think twice about getting up to pick it up. Bonus: each time you do get up to grab it, you’re sneaking in extra movement - a win when being sedentary is linked to faster aging.
 
Carving out time for a digital detox and having some healthy boundaries with your phone means you’re creating space to live more intentionally, stress less, and reconnect with what matters most. Try one (or all!) of these tips this week and notice how much lighter, calmer, and more focused you feel.

Your feed will still be there when you get back. But life? That’s happening right now - and it’s way too good to scroll past. 

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