5 tips to unplug

Here are a few tips to help you get ready to unplug for the 24h PAUSE challenge while taking care of your relationships. These tips are also useful to help you put your screens on pause at any time during the year!

1. Let your friends and family know that you’ll be harder to reach

To avoid worrying about missing messages, being concerned your friends will wonder what’s happening, or stressing someone out because you’re not answering. Here are a few suggestions to have peace of mind.

• Tell your friends and family that you’re participating in the 24h unplugging event and that you’ll only be reachable by phone in case of emergency. You can even write a post if you want to make sure everyone knows!
• Set up an automatic reply message for your texts, other messages, and emails.
  • E.g., “Don’t panic if I don’t reply. I’m just offline for the 24h PAUSE unplugging challenge. To find out more: pauseyourscreen.com/24h-pause/24h-youth.”

2. Plan out your day the night before

• The night before, check your schedule for the day to make sure you won’t missing anything important.
• To avoid, as much as possible, having to use your devices, print your class notes in advance so you can study or write down the addresses of the places you’re planning on going.

3. Set up your devices so they don’t attract your attention

• Turn off visual and audio notifications on your phone. Or just turn on airplane mode.
• Put your screens out of sight (in a draw or a closed cupboard).
• If you have an alarm clock, now’s the time to use it.
• If you don’t trust yourself, designate a “keeper” for your screens. You can even temporarily uninstall apps that make you lose control.

4. Do the 24h challenge with other people

Temporarily turning off screens is an opportunity to slow down and pause to take a breath. But you might be asking yourself how you’ll be able to do it on your own.

• Invite friends or family members to go offline with you. Taking up a challenge as a group can improve motivation and promote success!
• If you’re in a relationship, it’s a great opportunity to do a challenge together.

5. Plan activities so you forget you’re offline

Remember, this isn’t a competition! You can just relax. You can also plan some screen-free activities to avoid boredom. Here are a few ideas to inspire you.

• Read a good book. You know, the one that’s been on your nightstand for months?
• Prepare a recipe from a book or use your imagination… Nothing is more comforting than a homecooked meal!
• Compose, write, draw… Use paper and pencils!
• Replace the sweet sound of notifications with the radio or a podcast. Or, even better, play some music.
• Plan some relaxation exercises to rest and unwind. Find your Zen.
• Go for a walk or a run… or walk your dog. Tails will wag!
• Roll out your yoga mat. Sun salutation, tree or chair pose, which one’s your favourite?
• If you miss video games, play cards or a board game.
• Plan activities in advance as a couple, as a family or with your roommates.

Unplugging for a whole day (or even just a few hours) allows us to take a step back from our screens and to recognize the role they play in our life. One of the benefits of this type of experience is to teach us how to reintegrate tech by using our devices and apps more mindfully rather than out of habit. This way, we’ll make sure technology is at our service, and not the other way around

On that note, happy unplugging!