We are going to make you a promise: we will never make a digital planner. Why? It comes back to unplugging — and the power of disconnecting from technology. When you learn how to unplug, you learn how to reconnect with yourself.
Why unplug in the first place?
The question of unplugging can be answered with the power of paper.
Picture this: you are trying to set your goals for the year, plan your week, and hoping for a fresh creative idea or two. Except you have 50 tabs open, an inbox that only ever seems to get more full, and a calendar pinging you with deadline reminders.
Or, how about this: it is just you, a pen, and your paper journal. You are in total silence, with no other distractions calling your name. You are free to let your mind wander, follow your curiosity, and ask yourself “what do I really need this week?”
Which scenario is going to give you a better outcome?
A lot can happen when you slow down and build steadier habits. You can truly focus, soak up your achievements, feel a stronger sense of accomplishment, and free yourself from external pressures. You are able to connect with yourself.
But to do all that, you need to disconnect. This is how to unplug.
How to unplug
If you want to unplug, first you need to know what you are unplugging from. The answer differs for everyone, but there are common culprits.
Pay close attention to your mind and where you are spending your energy. For most of us, work brings thoughts of meetings, deadlines, client calls, expectations, and professional pressures — even when you are meant to be done for the day.
And then there is technology. You might not put your phone down for more than a few minutes, your fingers always wander to a certain social app, or your evenings are spent in front of the TV or computer. It is all too easy to spend most of your day staring at some form of screen.
How to disconnect from work
Boundaries have become a hot topic — and it makes sense. More of us work or study at home, so work bubbles into personal life and vice versa, impacting mental health and so much more.
This is how to draw a line between work and home.
Manage expectations
Whether you are self-employed or have a boss, set clear expectations with the people you work with. Make it clear when they can contact you (and how) — and when they cannot.
That might look like only taking client calls in the afternoon, blocking lunch in your calendar, or requesting that you do not use your personal phone for work.
Manage your workload
It is difficult to disconnect when you have too much on your plate. The simple art of saying “no” could be one of the most powerful skills you hone. Test the waters slowly, raise concerns about deadlines, and get clear on what you are capable of doing (and what you are not).
Give yourself regular breaks
A holiday can help you disconnect from work — but what about regular breaks throughout the day? Short pauses mean your mind is less exhausted by evening. Schedule them, step away from your desk, and do something else for ten minutes.
Set office hours (and stick to them)
Most contracts include office hours — but do you actually stick to them? This gets easier when you manage your workload well. Remember: nothing is as urgent as it feels in the moment. You need rest if you want a productive day tomorrow.
Create a fake commute
This one became really popular in lockdown — for good reason. Commutes bookend the day. They signal that work is over.
If you still work from home, take a daily walk at 5pm. Or create other signals: blow out your study candle, close the office door, or read for half an hour.
How to unplug from technology
Have you ever looked at how much time you spend on your phone each day? If you have not, the answer may shock you.
Studies show the average UK citizen spends over 6 hours a day on the internet, nearly 2 hours on social media, and 4 hours watching TV. That is a lot of screentime.
Delete your apps
If social media is a big culprit, try going cold turkey. Delete your apps for the weekend and give yourself a 48-hour break. Pair it with paper planning so you are not reaching for your phone out of habit.
Or move apps around your home screen so you have to ask yourself if you really want to open them — or if it is just reflex.
Set time limits
Look through your most-used apps. How long would you be happy to spend on them each day? Most phones let you set limits with a reminder when time is up. Or treat phone usage like office hours: once a set time rolls around, switch off and spend time with yourself instead.
Top tip: set an alarm for the end of each workday too.
Make some digital swaps
- Swap your Kindle for a physical book stack
- Replace your notes app with a paper planner
- Turn off Netflix and pick up a board game
Ask yourself: if you did not have technology available, what would you like to do instead? Perhaps reading a paper book, practising morning pages, learning a craft, or getting hooked on a puzzle. Follow your curiosity.
Turn unplugging into a habit
There is a big difference between knowing you need to unplug and actually doing it. Three simple steps for turning unplugging into a regular habit:
- Create a list (on paper!) of practical things you can do to unplug — e.g. stop work by 5pm, no weekend email, or leaving the TV off in the evening
- Decide how often you want to do these things. Be realistic: you are unlikely to never watch TV or use social media again
- Add these steps to a habit tracker, then track your progress each week and notice how you feel
To truly disconnect, bring it all together: step away from work, cultivate a calmer mind, and leave technology behind. That is exactly what bullet journaling was designed to do — see our guide to bullet journaling to get started.
