How to do a Technology Cleanse

Do you want to lose the weight of distraction, stress and tension immediately? Put the smart phone down and plan a technology cleanse. Does the thought of going without your iPhone cause anxiety? Do you get distracted by social media every time you're connected to the internet? Have you started 7 projects this week but completed 0? Or maybe you're feeling increasingly lonely despite having hundreds of "friends" on Facebook.


While I'm extremely grateful for technology, there are a few downsides. Headaches and eye strain, disconnecting with family and friends, long sedentary hours, loss of true focus from being pulled in so many directions, etc. So, I highly recommend giving a technology cleanse a try.

How to Do a Technology Cleanse:
Step 1: Set your intentions

What do you want to achieve or what is the purpose of doing the cleanse? Reconnect with your partner, spend more time writing,  stop wasting time on phone apps, reconnect with nature, find new inspiration, become more centered and focused, stop the comparison trap on social media, etc.

How long will you disconnect? One day? A weekend? Maybe you'll dive into a full week?

Will you do this alone, with your partner or maybe a group of friends? Getting your partner or a few friends on board will help you ease into it and provide a great support system.

Who do you need to tell? If you're usually very connected and disappear for a few days, people might start to worry!

Step 2: Plan Your Cleanse

What will you remove? What will you keep, even if just for emergencies? If you're wandering into the woods to reconnect with nature, it might be a good idea to keep your cell phone for emergencies! Maybe you have a list of books to catch up on, but they're all on your Kindle. There are no rules. You're setting this cleanse up for yourself and your own personal goals.

What will you do?  Camp or take a walk in nature, catch up on books you'd like to read, explore a town, cook at home or take cooking classes, meditate, attend a yoga retreat or local workshop, spend time with friends and family, write that e-book you've been dreaming of, etc.

How will you avoid temptation? I recommend planning out multiple activities and ideas on what you'd like to do to keep yourself prepared. Write your intentions on a piece of paper and stick it to your mirror.

Step 3: Disconnect!

Even if writing isn't part of your intention, writing down a few thoughts and feelings each day is a good idea. Are you feeling anxious, bored, lonely, excited, untethered, free, relaxed, etc.?

Step 4: Reflect

What did you gain?

How do you feel?

Would you do this again?


Does technology have any negative effects on your life and work? Have you ever tried a technology cleanse?