Unplugging Playbook
Welcome to Unplug Collaborative -- Home of Global Day of Unplugging
You are now a member of a world-wide community of people from all walks of life who want to have a healthier relationship with technology. Once you get the bug to unplug, we know you will want more. This toolkit is a place for you to start. It is a living document that will continually be updated with new ideas.
Who we are
Global Day of Unplugging is an awareness campaign that has been around for more than 10 years and is now a project of Unplug Collaborative, a non-profit, membership organization formed in February 2020. Learn more about the awareness campaign and Unplug Collaborative on our website at nationaldayofunplugging.com.
Why should I unplug, anyway?
We increasingly miss out on the important moments of our lives as we pass the hours with our noses buried in our devices. We chronicle our every move on social media and shield ourselves from the outside world, our earphones helping us create a bubble of silence. If you recognize that in yourself—or your friends, families or colleagues—join us as we unplug from our devices and reinvest in our lives.
Have you ever checked your screen time? Most devices now have a feature that tracks how much time we spend per day overall and on specific applications. Thanks to countless studies, we now know that increased screen time directly affects levels of anxiety and cortisol in the body, quality of relationships and sleep, and overall productivity, creativity, and mood and can lead to behavioral issues, musculoskeletal and vision problems. Luckily, there are numerous ways to reverse these effects and take charge of your well-being.
What do I need for starters?
Where there’s a will there’s a way! All you need to start is somewhere to put your device. Our signature cell phone sleeping bag is a great resource but until you can get your hands on one of them an empty box or basket is a great place to start. Perhaps your first unplugged activity is making your own cell phone sleeping bag!
Personal habits
“I want to develop a practice of unplugging. Where do I start?”
Lucky for you, this isn’t our first rodeo with helping people liberate themselves from their devices. Below are some resources to get you started. Once you start, it’s hard to stop.
At Home
Not every dish needs a portrait
Meal times are a great opportunity to check in with yourself, practice mindfulness, or engage with food in a new way. Give tech free meals a shot and watch how your taste buds thank you!
Routine, routine, routine!
A great way to develop a healthy habit is to incorporate it into an existing routine. Unplugging for 30 minutes a day, every other day, or even once a week can shine light on meaningful moments otherwise missed.
In Bed
Snooze better when you snooze your phone!
Reducing the amount of tech in your sleep space greatly improves your quality of sleep. Use an “old school” alarm clock to help you wake up in the morning.
Why so blue?
Blue light from our phones, computers, and tablets disrupts our circadian rhythms and leads to less restful sleep. Try limiting your amount of screen time up to one hour before bedtime and see how it improves your zzzs!
At Work
Crunch that hunch!
Whether craning your neck to look down at your phone or slouching over your computer, your body takes the brunt of the burden. While stretches to relieve “tech neck” are extremely helpful, try to be mindful of your posture in the presence of technology.
One by one, not two by two.
Multitasking has major appeal in our go go go world despite it often leading to subpar work. Being in the present moment and not overburdened by multiple screens can greatly improve your quality of work. Instead of reaching for your phone to scroll through social media while on another call, for example, challenge yourself to take it one step at a time.
Unplug for your Relationship
Phones down, faces up!
Cell phones and other devices grab our attention so significantly. Research has shown that even having a screen face down when you are with someone else reduces the quality of the interaction. Challenge your friends and family to a tech free interaction by putting devices in another room, for example!
Shared experiences despite distance.
Technology is a great resource for connecting with friends and family that we do not reside in close proximity to. Organize an activity that both parties will do on their own (e.g. walking, hiking, reading, doing a crossword puzzle, coloring) on a specific day and time. Come back together via video call, for example, and share your experience. Even better, write them a letter about it!
Unplugged Activities
Listen to the sounds of nature...in nature!
Taking a walk, going for a jog, embarking on a hike, or swinging in a hammock tech free are all great ways of getting your daily dose of Vitamin D and boosting your mood. Use your tech to find a new trail or cozy spot, and then ditch that device and plug into your world.
Use that brain!
There are so many ways to engage with your intellectual side, such as going to a museum, picking up a new book, or writing a story. The opportunities are endless and the power of literally hanging up the phone and feeding your brain is unmatched.
Resources To Help You Unplug
Finding unplugging support online--Apps & Websites That Work
Brick
A phone free movement started by Tommy Sobel encouraging people to “Brick your Phone” and go do something engaging in the real world.
Beyond Small Talk: Insight
Built by a psychology professor, Beyond Small Talk helps spark meaningful conversations between people.
Lilspace - Unplug for a Cause™ Timer
Lilspace is a simple timer that encourages you to count your minutes unplugged so you can support causes you care about and earn rewards.
Moment
Moment tracks the hours spent on your phone and provides you with tools to curb time spent through guided coaching and the ability to establish screen-free time.
Social Fever
Social Fever records how long you use your phone and notifies you when you go over your personal limits.
Freedom
Freedom allows you to block any distracting apps off your phone and computer- think no social media, shopping, news, or videos.
RealizD
RealizD has impressive array of controls, alerts, graphics, insights and stats to help you understand your phone usage.
OFFTIME
OFFTIME blocks phone, computer, and other device functions on a recurring schedule, helping you live a more phone-free lifestyle.
Podcasts We Love
Screenagers Podcast
Dr. Delaney Ruston explores strategies for raising screen-wise and tech-balanced youth through interviews with researchers, thought leaders, and young people themselves. She shares the latest in science along with practical tips and important insights that parents will want to share with their kids and teens.
Your Undivided Attention
Hosts Tristan Harris and Aza Raskin (from the Center for Humane Technology) discuss the hidden designs in tech that have the power to hijack our attention, manipulate our choices and destabilize our real world communities.
Books/Newsletters to Check Out
24/6: The Power of Unplugging One Day a Week
Tiffany Shlain explores how turning off screens one day a week can work wonders on your brain, body, and soul.
How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life
By Catherine Price. Packed with tested strategies and practical tips, this book is the essential, life-changing guide for everyone who owns a smartphone.
Finding Yourself in The Age of Social Media
A Pragmatic Guide for Cultivating Positive Connections, Restraint, and Contentment by Nicholas W. Carter.
Tech Talk Tuesday (Newsletter)
Free weekly Newsletter from filmmaker Delaney Ruston, MD that gives families topics they can discuss around screen time.