Why I Started a Weekly Digital Day Off

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I remember seeing a series of photos of people in what should have been some of the most important moments of their lives (like wedding days, holding new babies, etc.). Instead, they were all on their phones. Not enjoying the moment, not talking to each other, but looking at phones.

From a less dramatic perspective, I’ve also been guilty of looking at my phone during moments that should be some of the most important in my own life: meals with my family, time with my children, time with my husband.

This inspired me to share something I’ve been doing for a while that has really helped bring some balance to my life: a weekly digital day off from all technology.

Digital Day Off? But Why?

I get it… technology is an incredible thing. We live in a world with more information available at our fingertips than was available to all of human civilization not long ago. In fact, Google CEO Eric Schmidt has been quoted as saying that every two days, we collectively create as much information as has been created from the dawn of civilization until 2003.

This is an incredible benefit from the perspective of societal advancement, but it can also be a curse.

While our social circles were once limited to a small group of people who were geographically close to us, we now have the ability to connect with friends and family around the world, at all times. We have constant news about new babies just born to our friends, what a family member ate for dinner, or the ever-mysterious status updates that leave us wondering about the emotional state of someone we love.

In just one generation, we’ve adapted to taking in an enormous digital diet every day. How it affects us is a big question mark and of the one reasons I chose to make digital detox one of the steps in my book The Wellness Mama 5-Step Lifestyle Detox.

Here’s how the research is stacking up…

Mental Changes From Technology

We digitally “connect” much more, but according to many sources we are actually connecting on a human level much less.

Aside from the fact that I don’t want my children to remember me as always checking my phone, new research is showing that our constant use of electronics is actually changing us, mentally and physically.

This article reports:

Results from the few studies that have been done are troubling. Social media appears to promote narcissism, smartphones could be causing insomnia, and screens seem to be making our kids less empathetic.

It goes on to say that additionally, with over 4 trillion Google searches per day, new research suggests that “the Google Effect” is actually changing the way we think and that we are actually outsourcing our memories to the Internet:

Neuroimaging of frequent Internet users shows twice as much activity in the short term memory as sporadic users during online tasks. Basically, our brain is learning to disregard information found online, and this connection becomes stronger every time we experience it. So the more we use Google, the less likely we are to retain what we see.

All this to say that technology is quite literally changing our brains.

In fact, the book Mind Change argues that technology poses a threat to the very way our brains work and adapt. The author cites studies that show that technology use, especially in children, creates dopamine responses similar to drugs or junk food, shortens attention span, reduces empathy and creates many other problems.

As a mom, this is especially concerning, as my children are still developing these and many other capabilities and it makes me wonder about the long-term affects on their entire generation. This is one of the reasons my husband and I have been pretty careful to limit our children’s tech exposure, especially at young ages, and part of the reason that Steve Jobs didn’t let his children use iPads.

Physical Changes from Technology

What about changes to the body?

Aside from the mental aspects, constant exposure to technology may be actually physically changing us as well. Many phones, TVs and computers emit blue light, which we now understand can affect our normal circadian rhythms and reduce proper sleep hormone production.

This is why our children don’t have nightlights and we limit their exposure to blue light devices after dark. It is also why I wear orange sunglasses and run programs like f.lux when using my computer after dark.

Technology use has even led to new conditions that exist entirely because of computer, video game or TV use:

  • e-Thrombosis: a form of deep vein thrombosis that results from long-time sedentary behavior of computer uses
  • Nintendoitis: a condition in the tendon of the thumb from video game use
  • Computer Vison Syndrome: Eye fatigue from looking at computers for long periods of time

Other research suggests that technology use may be changing our posture, contributing to obesity and sleep problems, and leading to other problems as well.

The Good News

Again, technology isn’t bad, but our overuse of it might be. The good news is that it appears that even short breaks from technology can have a positive effect.

In 2015, researchers took a group of 35 people that used the internet often (CEOs and entrepreneurs) into the desert in Morocco to study if their behavior would change with and without technology use.

After only a couple of days without their smartphones, researchers saw these people exhibit better memory, relationships, conversation, and changes in perspective.

From a physical perspective, they also saw better posture, sleep and memory. All from just three days total!

What I’m Doing to Create Balance

Technology isn’t going anywhere. In fact, most adolescents consider their phones a “need” and put them in the same category with air and water. In fact, most said they would rather lose their pinky finger or their car than their phone! (Just let that sink in…)

Especially considering the attachment that younger generations have toward technology (and that many adults have as well), I’m finding that balance and an occasional digital day off are helpful for our family.

Technology is a tremendous asset in so many ways, but rather than letting it control our family, I’ve been putting measures in place so that we are in control.

Despite the fact that my blog and many aspects of my work are online, I’ve noticed that my digital day off has had only a positive effect on my life and my work/life balance.

My Digital Day(s) Off

As I mentioned, we already severely limit screen time for our children, but I’ve recently started implementing limits for myself too. As a blogger, it is all too easy to check Instagram while eating dinner or listen to a podcast while cleaning the house with my kids, but my family deserves better than that.

I decided to implement for myself 2 days a week that are a “digital detox” or digital day off. From the studies I saw, even just a couple of days away from digital technology were enough to create better memory, increase creativity and improve sleep.

During these days, I won’t use my computer or phone with the exception of phone calls to or from family members or friends.

The first couple of times I did this, I found that I was antsy and kept having the impulse to check my phone. I made an effort to instead read or play a game with my kids, or pick up a new book. Now, I savor my time away from my phone and computer and look forward to them.

Currently, my digital day off is officially on Friday (which is now our designated field trip day) and one other day of the week depending on schedule. I also won’t check or answer my phone during family time, school time, or meals, or while spending time with someone in person.

I’ve greatly enjoyed my digital time off, but more importantly, I want to make sure that my children see an example of uninterrupted family time and balance in daily life, as these become elusive in a fast-paced, high-tech world.

From a blogging perspective, this time off has increased my creativity and made me much more productive.

Other Ways to Take A Break From Tech

  • Don’t always use the camera on your phone– For me, the biggest temptation of using my phone is often to take pictures to document something my children are doing. As quickly as they are growing and changing at their ages, I sometimes wish I could hold each moment in a time capsule and pictures seem the closest I can get to doing this. The thing I realized is that while I have many memories stored on my phone, I hardly ever look at them except when I make our yearly photo books. Rather than turn to the phone, I’m trying to get better at soaking up memories vividly in my mind so I’ll always have them to look back on, with or without my phone.
  • Make a conscious effort to fill the time in a meaningful way– Just turning off the tech won’t do much if you spend the time stressed or putting out rhetorical fires. Make a plan for phone and computer free time so that you can get the most out of it.
  • Go on a retreat sans phone or computer– I’m able to do this more as my children get older. The benefits are obvious, but getting away without any technology use is what the study showed had the most rapid effect. Taking even just 2-3 days away, preferably in nature and with other people, is a great way to undo some digital damage.
  • Tell important people– To reduce stress, I let people that might need to text or email me for information know about my digital day off so that they won’t get worried or think I am ignoring them. These select people also have the ability to call me in emergencies, and I’m usually spending the day with most of them anyway.
  • Schedule it each night– Since blue light can be most disruptive to sleep patterns, consider starting digital time off each night. Whenever possible, I love to put down the phone and computer when I start preparing dinner for our family and not pick it up until the next morning. Not perfect at this by any means, but working on it.
  • Once or twice a day only– My goal is to only check email, social media, etc. once a day. I’m still working on putting systems in place so that I can accomplish this, but this is my ultimate plan. Inspired by a friend, I’m working on creating auto responders for my emails that alert people that I have received their emails but only check once a day at a certain time.

Finding Balance in the Digital World

Balance is always a moving target and obviously the “right” answer here varies and depends on multiple factors. Each family has a unique set of factors to take into account.

This is what has worked well for me, and I’m sure it will change over the years as technology changes (at warp speed) and as my kids get older. Still, it’s worth the effort to figure out the best ways to use technology in our homes… rather than letting it use us.

How do you balance the benefits and drawbacks of technology? Do you have a digital day off?

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


23 responses to “Why I Started a Weekly Digital Day Off”

  1. Nick Avatar

    Quite an informative post on how digital gadgets are making our life robotic. I have started taking offs from these for sure. At least, I am off completely from watching television:)

  2. Kathy Avatar

    It took our kids almost a year to stop complaining on Sundays when I unplug the wifi, but now they’ve come to appreciate our days off. It’s harder in winter, but we try to get outside or have friends over on our downtime days. It’s so important!

  3. Ashley Adamson Avatar
    Ashley Adamson

    This sounds amazing. My husband and I are redoing our living room and there will be no tv. I cannot wait!

  4. anna burns Avatar
    anna burns

    question about turning wifi off….I have been hearing more and more about side effects of wifi, which is concerning. I don’t have my TV on wifi, it’s connected to a cord. My computer is on wifi, but I only turn it on when I use it, which is only once or twice daily. My phone is not on wifi either. I wonder how much
    good turning off wifi is if you live in a neighborhood where people all around you have their wifi on. It seems like I might still be affected by all the neighbors.

  5. Bradie Haner Avatar
    Bradie Haner

    Not to mention that the EPA has released startaling data that prolonged exposure to our gadgets produces high levels of EMF electrical magnetic frequency that is unbenificial to life. The EPA is labeling EMF as the number one pollutant and danger to humans, the earths natural frequencey use to be 7.83 Htz “The Schuman Resonance” but now we are 11.5 Htz.
    DO NOT sleep with your cell phone ie smart phone next to your head as this reduces the brains ability to produce melatonin which is incredibly improtant for health and wellness. There is to much to list here but if you do self research you might find it empowering on ways to help protect yours, those you love and spread awareness.
    I personally have found “Orgone” Wilhelm Reich orgonite very useful, but please know what and where you are getting it from. After much reseach I finally started making my own orgonite and feel a huge difference with the orgonite than without it.
    Safe keeping to you all, Love your site, thanks for all the amazing knowledge!

  6. Bethany Avatar

    I’m sorry if I missed it in your writing but do you also cut out TV on digital day off? It sounds obvious but I wanted to know as I only recall reading you don’t use the phone or computer on the day. Please let me know!

    Thanks in advance,

  7. Brittany Avatar

    So I’m curious if you have ever used emf pendants? I know you wrote an article discussing grounding mats and bands. I was hoping you might have some experience with emf everyday wear etc? I absolutely LOVE your site. It is my ‘go to’ for everything and recommend it all the time! Thank you for your site!!!!

  8. Yolanda Pope Avatar
    Yolanda Pope

    I switched from an iphone to a phone to a very lo-tech phone. I don’t have facebook, instagram or twitter. I don’t make/take calls while running errands or answer the phone when my family is home. And I have an off technology day once per week. Personally, I made these changes because it all seems out of control – I would see people looking down at the phone while driving (how many deaths!), couples walking and each one is on their phone (how much divorce!), people ignoring the check-out person and talking away while everyone is waiting in line, or blabbing personal business for all to hear. It has really become insane. This is just not the life I want for my family and I’m actively choosing something different. After reading this I think I might make my off technology day 2xs/week instead. Thank you!

  9. Carmelina Avatar

    Great article!
    It has been a while that I want to take time off the digital world, you have inspired me to take action!

  10. Hilda Gore Avatar
    Hilda Gore

    Great post! I feel like I spend way too much time on my devices. I like the idea of nights off, or at least a day (or two) off. Gonna work on this. Thanks for the inspiration!

  11. zahra Avatar

    Hi Katie,
    Great article. I heard a new medical terminology called “WhatsAppititis” coined by a Spanish doctor.
    This term is used to denote wrist injury caused by over use of instant messaging service from mobile.
    Even I tried of limiting my mobile usage to weekdays many times. But I always fail.
    Now you are inspiring. If a great blogger like Katie can do. Why can’t I.
    Thanks for explaining the importance of digital day off.

  12. John Sturgess Avatar
    John Sturgess

    Remember the days when the word TWIT had a negative implication about your intelligence. But now every one is proud to twitter > Isnt also Oxymoronic that Twitters logo is a bird symbolizing that your flighty….

  13. Stephanie Avatar

    That is a great idea! I try to limit time on my phone, especially when my kids are awake…generally I put it down from dinner time until morning. But I check email frequently during the day, and I think a digital day off would really help me find balance too. Thanks!

  14. Amber Avatar

    Hi, I run my businesses primarily online as well. While it has been a blessing as a mama of four to have the ability to grow a successful business from home with teens that challenge me at every turn, chasing a wild toddler with a a baby on my boob, it has also cost me a lot of “time” that could of been better spent with my humans which are the most important part of who I am and the reason I am a mamapreneur. I started taking quarterly detoxes for a week at a time, my last pregnancy I took off a whole month and wrote about it in my blog.

    I just logged off social media today indefinitely until I finish my book and am beyond excited about it! I find when I am not connected to the outer world I am much more connected to my inner world; it makes a huge difference in my family and my creativity. I am so glad you are doing this and wrote about it, as human beings we seem to desire others to give us permission to do things, by you taking a stand and doing this with your huge following I believe it will inspire other mama’s to do the same and we both know as mama’s that our children look to us as an example! ROCK ON LADY! Cheers to tech detoxing!

  15. Mariana Avatar

    This posts hits me on an aspect of my life that I’ve been putting on hold for quite a while. As a Seventh-day Adventist, me and my family keep the Sabbath, which means a day off daily tasks and worries, in order to get a clearer mind to praise and get in closer contact with the Lord. Technology should definitely fall in this category, although I’ve been postponing it (or making small effort). Now these studies you mention, they agree with what God told us to do, to watch a day off the week to “recharge batteries”. How awesome is that?
    Time for me to start taking my Sabbath (actually) off. Including technology.
    Thank you for this post!

  16. Kari Avatar

    There is so much truth to what you have written. My husband and I own/manage a guest ranch in Wyoming and we host hundreds of people for their summer vacations each summer. People usually begin the week “connected” and afraid of what they will miss on Facebook or in the news. They end up rediscovering a connection to nature, rekindling their relationship with eachother, and developing a bond with their horse, who seems to bring them back to Earth. People do not know what they are missing by not living in the present moment until they give it a try. We feel truly blessed to get to share that experience with our guests! Technology can be a great thing but we are also responsible for teaching our youngsters how to live and experience life.

  17. Linda Avatar

    Katie, these are great suggestions. I’m online too much at home but when I’m out I don’t tend to be on my phone much. I’d rather interact with people & my surroundings then but I’m old enough that I didn’t grow up with technology like you have. I’ve not tried taking a digital day off yet but have a friend who does this. There is a cool site called sabbathmanifesto.org that has ideas to unplug and re-engage real life.

  18. Evan Levine Avatar
    Evan Levine

    Hi –

    I like your content and have used some ideas – thanks. In the spirit of this article , I want to say I think your postings have too many ” hyper – links” – everytime a reader sees one – they have to use mental energy deciding whether or not to click it- which makes it exhausting to get through the entire post.


    1. Wellness Mama Avatar

      I agree, and there are even studies that show this, however, when I don’t include these links, many people ask for them or want to know where I got my information, leading to more mental energy expended for both of us. It’s a tough balancing act. Thanks for reading.

  19. Kimberly Avatar

    Believe it or not, I stopped taking my phone everywhere about two years ago. And when cell phones started reaching the hands of the under 18 crowd, including my two kids, the rules were strict absolute no debates exchanges or trade offs..No phones Period at The Table. When guests are visiting. No phones in bed. No phones while doing homework. When being talked to asked or engaging in small talk, the phones should be placed face down. Same with videos ?..only fri sat sun! Thanks for posting this life saving truth…

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