Things to Consider
Maintaining multiple blocks and working with setbacks
The aim is not to remove screens. The aim is to use technology more intentionally and reduce unnecessary stimulation.
"Setbacks aren't failures. They're information about what your structure needs."
SUPPORTIVE PRACTICES TO TRY THIS WEEK
Create device-free moments:
• First thing in the morning
• During meals
• Before bed
Reduce night-time stimulation:
• Put phone away earlier
• Use a consistent cut-off time
• Charge devices outside the bedroom if possible
Reduce interruptions:
• Turn off non-essential notifications
• Check messages at set times
• Avoid constant background scrolling
Reconnect with presence:
• Notice surroundings
• Engage fully in conversations
• Allow boredom without immediately filling it
IF DIGITAL CHANGE FEELS HARD
If reducing digital use feels uncomfortable:
• Start small
• Focus on one boundary
• Expect restlessness initially
• Remember habits take time to change
Discomfort often signals adjustment, not failure.
Create device-free moments:
• First thing in the morning
• During meals
• Before bed
Reduce night-time stimulation:
• Put phone away earlier
• Use a consistent cut-off time
• Charge devices outside the bedroom if possible
Reduce interruptions:
• Turn off non-essential notifications
• Check messages at set times
• Avoid constant background scrolling
Reconnect with presence:
• Notice surroundings
• Engage fully in conversations
• Allow boredom without immediately filling it
IF DIGITAL CHANGE FEELS HARD
If reducing digital use feels uncomfortable:
• Start small
• Focus on one boundary
• Expect restlessness initially
• Remember habits take time to change
Discomfort often signals adjustment, not failure.
Reflection prompts:
WEEKLY TARGET SETTING
Choose one digital balance target that feels:
• Achievable
• Supportive
• Realistic
Examples:
• No phone in the bedroom
• Screen-free meals
• Reduced social media use
• Notification limits
Choose one digital balance target that feels:
• Achievable
• Supportive
• Realistic
Examples:
• No phone in the bedroom
• Screen-free meals
• Reduced social media use
• Notification limits
REAL-LIFE TARGET IDEAS BY GROUP
Businesses:
• No emails after a set time
• Reduced notifications
• Encouraging focused work periods
Businesses:
• No emails after a set time
• Reduced notifications
• Encouraging focused work periods
END-OF-WEEK REFLECTION
Reflect together:
• What felt different this week?
• What helped?
• What was difficult?
• What would you like to continue?
Reflect together:
• What felt different this week?
• What helped?
• What was difficult?
• What would you like to continue?
Progress is built through gentle, consistent practice
Digital balance creates space. Space supports wellbeing.