🔌 Unplug
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Oct 31, 2024
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5 min read
Have you ever caught yourself mindlessly scrolling on a Sunday afternoon, only to wonder where the weekend went? A few “quick checks” that turned into hours of scrolling. We know that phones are kinda of "essentials" in our lives and that the idea of a “screen-free weekend” might seem like a wild, almost impossible challenge. But what if we give it a try after all?
Let's say a big YES! Because, in this article, our goal is to show you that it’s possible to set aside your precious device and focus on other things for a weekend (48 hours, stopwatch running). A moment away from the pressure of social media, away from notifications and constant demands. A moment of calm. Doesn’t that sound tempting?
Come on, take a breath—it’s not that hard, pinky-promise. This article will show you it’s not harder than you think, and how much you’ll love it.
What is a Screen-Free Weekend?
Before freaking out at the idea of putting your phone aside, turning off the TV, and stashing the Mac in a drawer, let’s first clarify what a screen-free weekend actually is.
A screen-free weekend is exactly what it sounds like: two days without screens. This means no phones, no TVs, no laptops, no tablets—essentially, no digital devices. Some might wonder if this means completely disconnecting from the world, but that’s not the case.
"According to addiction expert Dr Anna Lembke, our smartphones are making us dopamine junkies, with each swipe, like and tweet feeding our habit." — Waters, quotes Dr Anna Lembke
The goal of a screen-free weekend isn’t to isolate yourself but to reconnect with life outside the screen. To shift your attention away from digital interactions and back to real-world experiences.
Many people adopt screen-free weekends to reduce stress, improve focus, and nurture personal relationships that might otherwise get neglected in a tech-centric life (checking emails, social media rabbit holes, binge-watching). While it might sound radical, it’s actually quite achievable with the right preparation and mindset.
Why Is It Important?
The average adult spends more than seven hours a day on screens. For some, that number climbs even higher. And let’s be honest—between emails, social media, and streaming services, screens are hard to avoid. But what’s the problem?
Mental Health Decline: Research has shown that excessive screen time can lead to heightened stress, anxiety, and depression. They found that increased screen time correlates with lower psychological well-being, especially in young adults.
Reduced Focus and Productivity: The constant barrage of notifications and messages disrupts our concentration. Cal Newport, with the "Deep Work" notion, argues that frequent distractions hinder our ability to focus deeply on tasks, impacting both our productivity and creativity.
Relationships Suffer: Imagine sitting across the table from someone whose eyes are glued to their phone. Not exactly the best setup for bonding, right? Screen time can unintentionally distance us from those we care about. According to Dr. Sherry Turkle, author of Alone Together, excessive digital engagement can undermine face-to-face interactions, making us feel “alone, together.”
Physical Health Concerns: Too much screen time is associated with eye strain, sleep disruption, and even weight gain. A study related by the American Heart Association found that prolonged screen use contributes to a sedentary lifestyle, increasing the risk of obesity and related health issues.
Lost Time: When was the last time you spent a weekend engaged in a screen-free activity that you genuinely enjoyed? For many, screen habits take up hours we could otherwise spend on hobbies, family, or personal growth.
Unless you feel like missing out on your life, how about we start this weekend screen-free? 😬
How to Make Screen-Free Weekends Work?
So, you’ve recognized the problem and you’re ready to take back control. But how? How to make this works? Don't worry, we've got you covered. 😈
#1 - Set Clear Boundaries with Jomo
Often, sheer willpower isn’t enough, and we need a little external nudge to make it happen. When it comes to screens, resisting can be incredibly tough: FOMO, notifications, social pressure… All these factors push you to believe you can’t just disappear, that you have to stay connected.
Well, silence those distractions with Jomo. Jomo is a smart screen time blocker app—available on iPhone, iPad, and Mac—designed to help you stay focused by preventing accidental screen time. With Jomo, you can block your favorite apps with a single tap. It’s easy to lock down non-essential apps while still allowing emergency contacts through. You can customize it to block social media, streaming platforms, or any apps that tempt you the most. Set the blocking level to be super strict or a bit gentler—whatever works best for you!
#2 - Plan Activities in Advance
Before going into screen-free mode, there are a couple of small things to prepare—not only to maximize your chances of getting through the weekend but also to avoid any little surprises that could spoil your detox.
Find Activities: Fill your weekend with engaging activities to keep boredom at bay. Whether it’s hiking, visiting a museum, or spending quality time with friends, having a plan minimizes the temptation to reach for your phone. If you’re out of ideas, you can activate the “Healthy Alternatives” option on Jomo. It will give you fun activity suggestions whenever you try to open one of your blocked apps —over 100 activities available!
Tell People: Also, let friends and family know you’ll be offline for the weekend. Not only does this set expectations, but it also helps avoid the fear of missing out (FOMO). You could even arrange in-person meetups if they’re nearby!
Specify Limits: One common worry is, “What if someone needs to reach me?” To address this, you can set up a session in Jomo that blocks all non-essential apps, while still allowing you access to the Phone app or even iMessages. But social media, streaming apps, or games? Absolutely not.
#3 - Embrace and Enjoy Discomfort
Yes, the first few hours might be awkward or uncomfortable as you adjust. But this is a great time to observe your habits and learn about what drives you to reach for your phone. This mini “detox” moment is enlightening, giving you insights into patterns that might be holding you back from enjoying offline life fully. Use this time to tune into the present moment.
#4 - Reflect and Reinforce
At the end of your screen-free weekend, reflect on how you feel. Journal about your experience, noting the benefits and challenges. If you felt calmer, more connected, or more accomplished, use these positive feelings to reinforce your commitment to future screen-free weekends. You'll see, you'll get way more benefits than you thought!
One weekend might not be enough to feel massive changes, but making this a regular habit—even once a month—can help you establish healthier digital boundaries, reduce stress, and improve focus over time.
A screen-free weekend isn’t about rejecting technology or becoming a hermit. It’s about being more intentional with your tech usage. Admit that sometimes, it's okay to be off and to enjoy real-life moment, without being interrupted by constant buzzing and notifications. It's just a week-end after all...So why not give it a try? Next weekend, turn off the devices, go screen-free, and see just how much more vibrant your days can feel without the glow of a screen.
