24h PAUSE challenge: 6 tips to get the most out of the day

Whether to improve your digital habits or to (re)gain control over your screen time, you have chosen to put your screens aside during the 24h PAUSE challenge taking place this coming November 22nd.

Since its first edition in 2019, more than 55,000 young Quebecers have taken part in this unplugging experience! Here are a few tips to get the most out of the day, as well as testimonials from past participants.

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1. Prepare yourself and define your goals

Before you start the 24h challenge, take a moment to think about why you want to take part in this experience. What would you like to gain from it? What are the reasons driving you to take part? Then set some clear, realistic objectives to help you achieve your goals.

Here are a few reasons that other participants have shared:

• “So I could do a reset. The 24h challenge was a key moment that encouraged me to delete harmful applications and reduce my screen time in the long term.”
• “To get into a healthier routine. If I can do it for 24 hours, I can keep integrating healthy screen-free habits in my everyday life.”

2. Plan out your break from screens and organize your devices

To get ready to go offline, check your schedule for the day in advance. Consider putting away screens you don’t need or turning off notifications and your phone’s ringtone to avoid distractions. You can, of course, keep some useful features, like music or GPS. But above all, don’t forget to let your loved ones know you’re going offline.

Here are a few tips that other participants used to prepare:

• “I planned a full day of activities with my partner.”
• “I moved my social media apps to a hidden folder to avoid opening them out of habit.”

Also remember to keep your phone out of sight to avoid temptation!

3. Explore new screen-free activities and take care of yourself

Take this opportunity to dive into passions or activities you enjoy or ones you’ve neglected, such as reading, drawing, cooking, or exercising, or even trying out new things you’ve been wanting to discover. Give free rein to your curiosity and creativity. And if you’d simply prefer to slow down and rest, that’s perfectly fine too.

Here’s what some other participants did while offline:

• “I focused on creative activities.”
• “I did what I hadn’t given myself time to do.”

Don’t hesitate to invite your friends or family members to go offline with you. This can improve your motivation and boost your chances of success!

4. Face challenges and temptations

During the 24h challenge, you might feel the urge to check your social media or play video games, for instance. That’s totally normal!

Other participants also faced similar situations:

• “I live alone. The TV is always on in my house so I don’t feel so lonely. The silence and lack of visual stimulation in my living room were confusing and I almost gave up (but in the end I didn’t).”
• “I was consumed with curiosity to see if I had any messages from people I really like.”

Find strategies to resist the urge to go back to your screens. You could try mindfulness, immersing yourself in activities you enjoy, or ask for support from those around you. Keep your personal goals in mind and remember that there are many thousands of you doing this challenge at the same time!

5. Give yourself time to reflect

Take advantage of this day offline to reflect on what this experience brings you. What negative or positive aspects do you perceive?

Here’s what other participants have learned about themselves:

• That they use their screens out of habit (63%)
• That disconnecting gives them more free time (56%)

If you want to go further, write down your observations, discoveries, and emotions. This will help you better understand your relationship with technology, and how screens affect your well-being.

6. Reconnect to screens more mindfully after the 24h challenge

Think about what you have learned about yourself and the emotions you have experienced. Do you view your relationship with screens and technology differently? How can these insights help you strike a better balance between screens and other important aspects of your life, such as your relationships or your overall well-being?

Here are a few habits that other participants wanted to maintain following the 24h challenge:

• “I realized that responding immediately to my messages, especially when I didn’t feel like it, was causing me a lot of anxiety. Now I force myself to respond less to my non-urgent messages.”
• “I don’t want to look at my cell phone before bed anymore. I’d really like to change my behaviour and prioritize reading.”

It’s okay not to be connected all the time

After your screen-free break, the thought of returning to heavy screen use might worry you, or the sound of constant notifications might trigger anxiety. That’s normal, it simply means the 24-hour break has shifted your relationship with technology! Acknowledge these feelings and take your time reconnecting gradually and mindfully. Don’t hesitate to give yourself permission not to always be available (whenever possible). That way, you can hold onto the sense of calm you discovered while disconnected.
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