Here are some challenge ideas to help you set your screens aside more often. The goal is to maintain control over the Internet and to savour the joys of unplugging.
Which challenges will you choose?
CHALLENGE 01
Recharge your batteries
Turn off all your screens one hour before bed. Side effects include a good night’s sleep.
CHALLENGE 02
Throwback Thursday
Spend a Thursday screen-free like back in the day! #tbt #pauseyourscreen
CHALLENGE 03
Ultimate battle
Tomorrow, only check your phone once an hour and battle the urge to respond immediately. Game on.
CHALLENGE 04
Unplug
Charge your cell somewhere other than your room. We dare you to buy yourself an alarm clock. Yup, you read that right, an alarm clock.
CHALLENGE 05
Justify it
Try this for a week: every time you pick up your phone while someone is talking to you, justify it by giving the real reason. Ouch.
CHALLENGE 06
Set it aside
Next time you’re out with your friends, put your cells away. The first one who takes theirs out pays the bill.
CHALLENGE 07
Clean it up
Turn off all non-essential visual and audio notifications.
CHALLENGE 08
Moment of truth
Download an app that calculates the time you spend on your phone every day.
CHALLENGE 09
Morning break
For a week, wait until after breakfast to look at a screen.
CHALLENGE 10
Wait it out
For a week, every time you’re waiting in a line, resist the temptation to check your phone and just… wait.
CHALLENGE 11
Put it away
Leave your cell in a room or a bag and don’t bring it everywhere with you!
CHALLENGE 12
Take a break
Turn on airplane mode and set an alarm for the duration of the break you want to take (15 min, 30 min, 45 min, etc.).
CHALLENGE 13
Dare to switch off
Are you having a conversation, sitting in class, or attending a meeting? Turn off your screens for a few minutes, hours, or, if you’re really brave, a whole day and be fully present.
CHALLENGE 14
Avoid bingeing
Adjust the settings of some social media so they stop after a predetermined amount of viewing time (e.g., YouTube after 15 minutes of viewing).
CHALLENGE 15
More cleaning
Delete non-essential apps from your home screen. Place them in folders so they’re “hidden.”
CHALLENGE 16
Check in with yourself
After staring at a screen for a few hours, how do you feel? Satisfied, relaxed, anxious, kind of depressed? Try to opt for connections that make you feel good.
CHALLENGE 17
Truth time #2
Ask your family and friends what they think of your Internet use. Do they feel that you’re present when you’re with them?
CHALLENGE 18
Step out
Shop in stores instead of online, a great way to encourage the local economy, meet people and… spend less time sitting!